Glute Tɔdzisasrã Afɔ Eve Le Anyigba

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings, Quadriceps

Sissejuhatus Glute Tɔdzisasrã Afɔ Eve Le Anyigba

Glute Bridge Two Legs on Floor nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku glutes, hamstrings, kple lãmeka veviwo eye wòdoa ŋusẽ wo. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔ siwo le didim be yewoana yewoƒe ŋutilã ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le kamedede bubuwo me, wò tenɔnɔ nanyo ɖe edzi, eye wòaɖe afɔku si le akɔta kple klo ƒe abixɔxɔ dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Glute Tɔdzisasrã Afɔ Eve Le Anyigba

• Na wò abɔwo nanɔ axawo dzi eye wò asibidɛwo nadze ŋgɔ anyigba.
• Gbugbɔ ya eye nàtu to wò afɔkpodziwo me, nàkɔ wò akɔta tso anyigba esime nèle wò akɔta dzɔdzɔe.
• Lé ɖe tɔdzisasrãa tame sɛkɛnd ʋɛ aɖewo, nàmimi wò akɔta be wòaƒo wo ɖokui ɖe eme bliboe.
• Gbugbɔ ya eye nàɖiɖi wò akɔta blewuu agbugbɔ ayi anyigba be nàtrɔ ayi afisi nèdze egɔme tsoe. Gbugbɔ wɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Glute Tɔdzisasrã Afɔ Eve Le Anyigba

• Engage Your Core: Vodada siwo amewo wɔna le glute bridge la ŋu wu dometɔ ɖekae nye be womedea woƒe core la me o. Esia ate ŋu ana akɔta nate ɖeɖi ame ŋu. Na wò akɔta nasẽ le kamedede bliboa me be nàkpɔ wò akɔta ƒe akpa si le anyime ta eye nàkpɔ egbɔ be wò akɔta le dɔa wɔm.
• Mègakeke wò ɖe enu wòagbɔ eme o: Ne èle wò akɔta kɔm la, kpɔ nyuie be màgatu wò ɖe dzi akpa o. Kekeɖenudɔwɔwɔ fũ ate ŋu ana wò kɔ kple akɔta nate ɖe dzi madzemadzee. Ele be wò ŋutilã tso wò abɔta vaseɖe wò klowo nawɔ fli dzɔdzɔe le ʋuʋua tame.
• Mimi Wò Glutes: Be nàkpɔ viɖe geɖe tso kamededea me la, mimi wò glutes le tɔdzisasrãa tame. Esia menye nenema o

Glute Tɔdzisasrã Afɔ Eve Le Anyigba KKK

Kas algajad saavad teha Glute Tɔdzisasrã Afɔ Eve Le Anyigba?

Ẽ, gɔmedzelawo ate ŋu awɔ Glute Bridge Two Legs on Floor kamededea godoo. Enye kamedede nyui aɖe si nàdze egɔme tsoe elabena ekpena ɖe ame ŋu wòdoa ŋusẽ glutes, akɔta ƒe akpa si le anyime, kple akɔtaƒuwo. Ale si nàte ŋu awɔe nye esi: 1. Mlɔ anyi ɖe aba dzi le akɔta, eye nàna wò abɔwo nanɔ axadzi. 2. Blo wò klowo eye nàtsɔ wò afɔwo aɖo anyigba gbadzaa, eye wo dome didi abe akɔta ene. 3. Tu wò afɔkpodziwo ɖe anyigba be nàkɔ wò akɔta tso anyigba to wò akɔtaƒuwo mimi me, eye nàwɔ fli dzɔdzɔe tso wò abɔta vaseɖe wò klowo dzi. 4. Tsɔe tɔ vie nàmimi wò akɔtaƒuwo le etame eye emegbe nàɖiɖi wò akɔta blewuu be nàtrɔ ayi afisi nèdze egɔme tsoe. 5. Gbugbɔ wɔe hena reps xexlẽme si nèdi. Ðo ŋku edzi be ele vevie be nàna wò nu vevitɔ nanɔ dɔ wɔm eye nàlé ŋusẽ ɖe asi le ʋuʋua katã me. Ne èse veve alo vevesese aɖe la, dzudzɔ kamededea eye nàbu kamedede ŋuti nunyala alo kamededeŋutinunyala bibi aɖe gbɔ yiyi ŋu.

Millised on tavalised variatsioonid Glute Tɔdzisasrã Afɔ Eve Le Anyigba?

• Glute Bridge with Resistance Band: Ne ètsɔ tsitretsitsi ƒe ka ƒo xlã wò ata la, àte ŋu atsɔ sesẽ geɖe akpe ɖe eŋu eye nàƒo wò gotagome glutes nu ƒu nyuie wu.
• Glute Tɔdzisasrã si Kɔkɔ: Ne ètsɔ wò afɔwo da ɖe teƒe si kɔkɔ abe zikpui alo afɔti ene dzi la, tɔtrɔ sia dzia ʋuʋu ƒe didime ɖe edzi eye wòɖoa wò afɔwo kple wò akɔtaƒuwo ŋu vevie wu.
• Glute Bridge kple Kpekpeme: Ne ètsɔ kpekpeme ƒe agba alo dumbbell kpe ɖe wò akɔta ŋu la, ate ŋu ana tsitretsiɖeŋua nadzi ɖe edzi, si ana wò lãmekawo nawɔ dɔ sesĩe wu.
• Glute Bridge March: Tɔtrɔ sia bia be nàkɔ wò klowo ɖe wò akɔta ɖe wo nɔewo yome esime nèle tɔdzisasrãa ƒe nɔnɔme me, si naa liƒo ƒe kuxi vevi aɖe kpena ɖe kamededea ŋu.

Millised on head täiendavad harjutused Glute Tɔdzisasrã Afɔ Eve Le Anyigba?

• Deadlifts: Deadlifts nye kamedede bubu si ate ŋu akpe ɖe Glute Bridge Two Legs on Floor ŋu esi wole dɔ wɔm le lãmeka ƒe hatsotso ɖeka mawo ke me, vevietɔ glutes kple hamstrings, eye ate ŋu akpe ɖe akɔta ƒe hinge ƒe ʋuʋu ŋu wòanyo ɖe edzi, si nye nu vevi aɖe le glute bridges wɔwɔ nyuie me.
• Hip Thrusts: Hip Thrusts ateŋu anye kpeɖeŋutɔ gã aɖe na Glute Bridge Two Legs on Floor elabena woƒe taɖodzinu koŋue nye glutes, gake wowɔa nu ɖe ​​core, hamstrings, kple akɔta ƒe akpa si le ete hã ŋu, si wɔnɛ be glute bridges ƒe viɖewo dzina ɖe edzi to glute ƒe ŋusẽ kple akɔta ƒe ʋuʋu ƒe nyonyo ɖe edzi me .