Glute Tɔdzisasrã ƒe March

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

Sissejuhatus Glute Tɔdzisasrã ƒe March

Glute Bridge March nye ŋutilã ƒe akpa si le anyime ƒe kamedede si doa ŋusẽ glutes, hamstrings, kple core koŋ, eye wònaa akɔta ƒe ʋuʋu kple liƒo hã nyona ɖe edzi. Enye kamedede nyui aɖe na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutete nanyo ɖe edzi le kamedefefe alo gbesiagbedɔwo me, be yewoƒe ŋutilã nasɔ ɖe ɖoɖo nu nyuie wu, eye woaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Glute Tɔdzisasrã ƒe March

• Tu wò afɔkpodzi be nàkɔ wò akɔta ɖe yame, nàna wò akɔta nanɔ dzɔdzɔe, vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo, esiae nye wò Glute Bridge ƒe nɔnɔme.
• Azɔ, kɔ klo ɖeka ɖe dzi ɖo ta wò akɔta, nàna wò afɔ nabɔbɔ, esiae nye March ƒe kamededea ƒe akpa.
• Ðe afɔ si nèkɔ la ɖe anyigba ake eye nàgbugbɔ azɔlizɔzɔa awɔ kple afɔ kemɛa.
• Yi edzi nànɔ afɔwo ɖɔlim esime nèle tɔdzisasrãa ƒe nɔnɔme me lém ɖe asi, eye nàkpɔ egbɔ be yeƒe akɔta le kɔkɔm eye wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me.

Nõuanded sooritamiseks Glute Tɔdzisasrã ƒe March

• De Wò Nu Vevitɔ: Hafi nàdze kamededea gɔme la, kpɔ egbɔ be yetsɔ wò nu vevitɔa de eme. Esia fia be nàsẽ wò ƒodo ƒe lãmekawo abe ɖe wole ƒoƒom ɖe ƒodo me ene. Esia akpe ɖe ŋuwò nàkpɔ wò akɔta ƒe akpa si le anyime ta eye wòana kamededea hã nawɔ dɔ nyuie wu.
• Kɔ Dzi Kple Ðeɖi Blewu: Ne èle wò akɔta kɔm tso anyigba la, wɔe blewuu eye nàwɔe le mɔ si dzi nàɖu nu. Nenema kee wòle ne èle wò akɔta ɖiɖim ɖe anyi ake. Ƒo asa na ʋuʋu kabakaba elabena esia ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Ƒo Asa Na Wò Akɔta Ƒe Akɔta: Vodada si bɔ enye be nàkɔ akɔta ne èle akɔta kɔm. Esia ate ŋu ade teteɖeanyi si mesɔ o ɖe akɔta ƒe akpa si le anyime. Ke boŋ dze agbagba nàlé wò ŋutilã ɖe te

Glute Tɔdzisasrã ƒe March KKK

Kas algajad saavad teha Glute Tɔdzisasrã ƒe March?

Ẽ, gɔmedzelawo ate ŋu awɔ Glute Bridge March kamededea. Gake ele be woadze egɔme kple Glute Bridge ƒe kamedede vevi la gbã be ŋusẽ naɖo wo ŋu eye woƒe dzi nadze eme le ʋuʋua me. Ne wonya bi ɖe Glute Tɔdzisasrã vevitɔa me ko la, woate ŋu ayi ŋgɔ ayi Glute Tɔdzisasrã ƒe March dzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàzã nɔnɔme kple aɖaŋu nyuitɔ atsɔ axe mɔ ɖe abixɔxɔ nu. Ne vevesese alo vevesese aɖe do mo ɖa le kamededea me la, anyo wu be nàdzudzɔ eye nàbia kamedede ŋuti nunyala alo lãmesẽdɔwɔla.

Millised on tavalised variatsioonid Glute Tɔdzisasrã ƒe March?

• Glute Bridge March kple Resistance Band: Ne ètsɔ tsitretsitsi ƒe ka aɖe kpe ɖe wò ata ŋu le kamededea me la, ate ŋu ana wòasesẽ eye wòana wò glute kple akɔta ƒe lãmekawo nagawɔ dɔ ɖe edzi.
• Glute Tɔdzisasrã Kɔkɔ March: Ne ètsɔ wò afɔwo da ɖe teƒe si kɔkɔ abe afɔti alo zikpui ene dzi la, àte ŋu adzi ʋuʋu ƒe didime ɖe edzi eye nàdo go wò glutes geɖe wu.
• Glute Bridge March kple Kpekpeme: Kpekpeme dada ɖe wò akɔta le kamededea me ate ŋu ana kuxi bubu nadzi ɖe edzi eye wòakpe ɖe ŋuwò nàdo ŋusẽ wò akɔta kple akɔtaƒuwo geɖe wu.
• Glute Bridge March kple Stability Ball: Ne èzã bɔl si naa wò afɔwo nagbɔ ɖe eme esime nèle kamededea wɔm la, ate ŋu ana wò nu vevitɔ nawɔ dɔ eye wòana nàda asɔ ahali ke nyuie wu.

Millised on head täiendavad harjutused Glute Tɔdzisasrã ƒe March?

• Deadlift nye kamedede nyui bubu si kpena ɖe Glute Bridge March ŋu elabena eƒe susu nɔa megbe kɔsɔkɔsɔa ŋu, si me glutes kple hamstrings hã le, siwo le vevie na liƒo kple ŋusẽ le bridge zɔzɔ me.
• Hip Thrusts ɖea vi le kpeɖeŋutɔ na Glute Bridge March me elabena woɖoa taɖodzinu na glute lãmekawo koŋ, si doa ŋusẽ lãmeka siawo ƒe ŋusẽ kple dzidodo ɖe edzi hena bridge zɔzɔ si wɔa dɔ nyuie wu.