Dumbbell ƒe Mamã ƒe Squat

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Geduenuya
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Dumbbell ƒe Mamã ƒe Squat

Dumbbell Split Squat nye ŋutilã ƒe akpa si le ete ƒe kamedede sẽŋu aɖe si tɔa ŋku akɔta ene, akɔtaƒu, kple akɔta koŋ, evɔ wòƒoa eɖokui ɖe nu vevitɔ hã me eye wònaa dadasɔ nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzela siwo le didim be yewoatu ŋusẽ kple liƒo ɖo dzi va ɖo kamedefefewɔla siwo le didim be yewoana yewoƒe dɔwɔwɔ nanyo ɖe edzi dzi. Amewo ate ŋu atia kamedede sia elabena menye ɖeko wòkpena ɖe lãmekawo ƒe tsitsi kple woƒe ʋuʋu ŋu ko o, ke edoa ŋutilã ƒe sɔsɔ nyuie ɖe ŋgɔ eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna to ƒunukpeƒewo ƒe lãmesẽ nyonyo me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell ƒe Mamã ƒe Squat

• Tsɔ afɔ ɖeka yi ŋgɔ, nàkpɔ egbɔ be wò afɔwo le ʋuʋum eye wo dome didi abe akɔta ene.
• Ðe wò ŋutilã ɖe anyi wòazu ʋuʋudedi, nàbɔbɔ klo eveawo ɖe dzogoe si ade dzidzenu 90 dzi, nàna wò ŋgɔgbeklo nanɔ wò afɔkpodzi dzi tẽ eye wò megbeklo nanɔ dzodzom le anyigba teti.
• Tu wò ŋgɔgbe afɔkpodzi be nàgatsi tre ɖe teƒe si nèdze egɔme tsoe, eye nàna wò kpekpeme nada sɔ, màgabɔbɔ ɖe ŋgɔ alo megbe o.
• Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi, emegbe nàtrɔ afɔwo eye nàwɔ gbugbɔgawɔ xexlẽme ma ke.

Nõuanded sooritamiseks Dumbbell ƒe Mamã ƒe Squat

• **Ƒo Asa Na Ŋgɔgbe**: Vodada si bɔ enye be woabɔbɔ ɖe ŋgɔ le kamededea me. Esia ate ŋu ana wò akɔta nate ɖe dzi madzemadzee eye wòana wò susu nadzo le wò akɔta ƒe akpa si le anyime. Na wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi le ʋuʋua katã me.
• **Kpekpeme Mama gɔ̃ hã**: Kpɔ egbɔ be mèle wò kpekpeme katã dam ɖe wò ŋgɔgbefɔ dzi o. Ele be woama kpekpeme la ɖe afɔ eveawo dome sɔsɔe. Esia akpe ɖe lãmeka siwo katã hiã ŋu eye woaxe mɔ ɖe abi siwo ate ŋu axɔ wo nu.
• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na ɖiɖi kabakaba. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, wo ame evea siaa

Dumbbell ƒe Mamã ƒe Squat KKK

Kas algajad saavad teha Dumbbell ƒe Mamã ƒe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Split Squat kamededea godoo. Gake ele vevie be nàdze egɔme kple kpekpeme si bɔbɔ ɖe anyi vaseɖe esime nàbi ɖe eƒe nɔnɔme kple aɖaŋua me be nàƒo asa na abi ɖesiaɖe si ate ŋu ado wò. Viɖe le eŋu hã be hehenala alo sidzedze aɖe nalé ŋku ɖe wò agbalẽvia ŋu ne èle dɔa gɔme dzem. Kamedede sia nyo ŋutɔ na ametia ƒe akpa si le ete, vevietɔ akɔta ene, akɔta, kple akɔtaƒuwo. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Dumbbell ƒe Mamã ƒe Squat?

• Goblet Split Squat: Le tɔtrɔ sia me la, èléa dumbbell ɖeka ɖe tsitrenu to eƒe nugbɔ ɖeka eye nètsɔa asi eveawo nɔa wò akɔta, si kpena ɖe ŋuwò nèda asɔ nyuie wu eye wò nu vevitɔa nawɔ ɖeka.
• Deficit Split Squat: Esia bia be woatsɔ ŋgɔgbefɔa tsi tre ɖe teƒe si kɔkɔ, adzi afɔkpodzia ƒe goglome ɖe edzi eye woaɖo taɖodzinu na akɔta kple akɔtaƒuwo vevie wu.
• Lateral Split Squat: Le tɔtrɔ sia me la, èɖea afɔ yia axadzi tsɔ wu be nàɖe afɔ ɖe megbe, si tɔa ŋku ata ememetɔ kple egodo tsɔ kpe ɖe ata ene kple akɔta ŋu.
• Overhead Split Squat: Le afisia la, èléa dumbbell la ɖe ta dzi esime nèle split squat wɔm, si dzia kuxia ɖe edzi na wò nuto kple abɔta ƒe liƒo.

Millised on head täiendavad harjutused Dumbbell ƒe Mamã ƒe Squat?

• Bulgariatɔwo ƒe Squat Siwo Me Mã: Esiawo nye tɔtrɔ si de ŋgɔ wu le split squat me, eye wotsɔa dadasɔ kple liƒo ƒe akpa aɖe kpena ɖe kamededea ŋu, si gadea kuxi wò ŋutilã ƒe akpa si le ete ƒe lãmekawo me eye wònana wò dɔwɔwɔ ɖekae kple dadasɔ nyona ɖe edzi.
• Goblet Squats: Kamedede sia tɔa ŋku quads, glutes, kple hamstrings hã, eye to kpekpeme aɖe léle ɖe akɔta ŋu me la, egawɔa nu ɖe ​​ametia ƒe akpa si le eme kple esi le etame ŋu, si naa kamedede si me kɔ wu si kpena ɖe dumbbell split squat si me wotsia dzi ɖe ŋutilã ƒe akpa si le ete wu ŋu .