Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus

Sissejuhatus Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba

Glute Bridge One Leg on Floor nye ŋutilã ƒe akpa si le anyime ƒe kamedede si koŋ tsia tre ɖe glutes ŋu, gake ewɔa dɔ le akɔta kple eƒe akpa vevi hã ŋu, si naa ŋusẽ, liƒo, kple dadasɔ nyona ɖe edzi. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, siwo dome gɔmedzelawo hã le, le eƒe sesẽme si woate ŋu atrɔ asi le ta. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wònaa ame ƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple eƒe nɔnɔme nyona ɖe edzi ko o, ke ekpena ɖe ame ŋu le abixɔxɔ nutsitsi hã me eye ate ŋu ana ame ƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefe bubuwo me.

Ülatuse sooritamine: Sisuline õpetus Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba

• Kɔ afɔ ɖeka tso anyigba eye nàkekee ɖe enu tẽ, eye nàna wò afɔ evelia nanɔ anyigba.
• Esi nèle wò afɔkpodzi tum ɖe anyigba la, kɔ wò akɔta tso anyigba esime nèle wò akɔta dzɔdzɔe eye wò nuto si le eme la le dɔ wɔm.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàkpɔ egbɔ be yemimi wò akɔtaƒuwo ɖe etame.
• Ðe wò akɔta blewuu trɔ yi anyigba, emegbe nàgbugbɔ kamededea awɔ kple afɔ kemɛa.

Nõuanded sooritamiseks Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba

• Ŋutilã ƒe Kpekpeme si Da sɔ: Ne èle afɔ ɖeka kɔm tso anyigba la, kpɔ egbɔ be wò kpekpeme ma sɔsɔe ɖe wò afɔ si lé wò ɖe te kple wò abɔta dzi. Ƒo asa na akɔta ɖe akpa ɖeka akpa elabena esia ate ŋu ahe teteɖeanyi kple abi vɛ.
• Ʋuʋu si Dzi Woɖu: Ne èle wò akɔta kɔm tso anyigba la, wɔe blewu eye nàɖu edzi. Ƒo asa na ʋuʋu kabakaba alo ŋusẽ zazã atsɔ akɔ wò akɔta. Esia nana wò glutes kple hamstrings wɔa dɔ bliboe.
• Akɔta Keke Ðe Edzi Bliboe: Vodada si bɔ enye akɔta keke bliboe o. Kpɔ egbɔ be yekɔ wò akɔta vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo dzi. Esia nana wò glutes kple hamstrings ƒe dɔwɔwɔ dzina ɖe edzi

Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba KKK

Kas algajad saavad teha Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba?

Ẽ, gɔmedzelawo ate ŋu awɔ Glute Bridge One Leg on Floor kamededea. Kamedede sia nye tɔtrɔ le Glute Bridge si wozãna tsã ŋu eye wokafunɛ zi geɖe na gɔmedzelawo elabena mehiã ŋusẽ kple dadasɔ boo o. Ke hã, ele vevie be nàkpɔ egbɔ be nɔnɔmea sɔ be nàƒo asa na abixɔxɔ. Ne ènye ame yeye le kamedede me la, ate ŋu aɖe vi be nàwɔ kamedede siawo le hehenala alo kamedede ŋuti nunyala aɖe ƒe dzikpɔkpɔ te.

Millised on tavalised variatsioonid Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba?

• Afɔ Ðeka Glute Tɔdzisasrã si me Afɔ Le Switzerland Bɔl Dzi: Le esi teƒe be nàtsɔ afɔ ɖeka aɖo anyigba la, èdae ɖe teƒe si meli ke o abe Switzerland bɔl ene, si doa kplamatse wò dadasɔ kple liƒo.
• Afɔ Ðeka ƒe Glute Tɔdzisasrã si Kɔkɔ: Le tɔtrɔ sia me la, le esi teƒe be wò afɔ nanɔ anyigba la, ètsɔe da ɖe teƒe si kɔkɔ abe zikpui alo afɔti ene, si wɔnɛ be wò ʋuʋu ƒe didime dzina ɖe edzi eye wòɖoa taɖodzinu na gluteawo vevie wu.
• Glute Bridge with Ankle Weight: Tɔtrɔ sia bia be woabla afɔkpodzi ƒe kpekpeme ɖe afɔ si wodo ɖe dzi esime wole kamededea wɔm be wòagatsi tre ɖe eŋu geɖe wu eye wòana kuxia nadzi ɖe edzi.
• Glute Bridge with Knee Squeeze: Tɔtrɔ sia bia be nàtsɔ kamedede ƒe bɔl sue aɖe alo foam block ade wò klowo dome eye nàmimie esime nèle kamededea wɔm, si wɔnɛ be wò ata ememetɔwo ƒoa wo ɖokui ɖe eme

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

• Deadlift nye kamedede nyui bubu si kpena ɖe Glute Bridge One Leg on Floor ŋu elabena ewɔa dɔ le lãmeka ƒe hatsotso ɖeka mawo ke dzi, vevietɔ glutes kple hamstrings, gake ewɔa dɔ ɖe akɔta ƒe akpa si le anyime kple eƒe akpa vevi hã dzi, si naa ŋutilã bliboa ƒe ŋusẽ kple dadasɔ.
• Hip Thrust nye kamedede si do ƒome kple Glute Bridge One Leg on Floor elabena eléa ŋku ɖe glute lãmekawo ŋu le mɔ ma ke nu, gake elɔ akɔta ƒe flexors kple core hã ɖe eme, si ate ŋu ana akɔta nate ŋu aʋuʋu eye wòali ke nyuie wu, si ana wòanye kpeɖeŋutɔ deblibo na ŋutilã ƒe akpa si le anyime ƒe kamedede.