Gluteus si woyɔna be maximus

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Gluteus si woyɔna be maximus

Gluteus Maximus kamedede nye kamedede si woɖo taɖodzinu na koŋ si doa ŋusẽ glute lãmekawo hewɔa woƒe ŋusẽ, si doa ŋusẽ ame ƒe ŋutilã ƒe akpa si le ete bliboa eye wònaa ame ƒe nɔnɔme nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, amesiwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi alo yewoaklã yewoƒe akɔta. Kamedede sia me nɔnɔ ate ŋu ana ame nali ke hã, ana kamedefefewo nanyo ɖe edzi, eye wòate ŋu aɖe akɔtave dzi akpɔtɔ, si ana wòanye kpeɖeŋutɔ nyui aɖe na kamedede ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Gluteus si woyɔna be maximus

• Mlɔ anyi ɖe anyigba eye nàtsɔ wò klowo abɔbɔ eye nàtsɔ afɔwo aɖo anyigba. Kpɔ egbɔ be wò afɔwo dome didi tso wo nɔewo gbɔ abe akɔta ene.
• Da wò asiwo ɖe anyigba le axawò, eye nàtsɔ asibidɛwo aɖiɖi.
• Ne èle wò afɔkpodzi tum la, kɔ wò akɔta tso anyigba to wò akɔta mimi me, eye nàna wò akɔta nanɔ dzɔdzɔe.
• Lé ɖe etame sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò akɔta blewuu atrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Gluteus si woyɔna be maximus

• Dzoxɔxɔ: Hafi nàdze kamedede sesẽ ɖesiaɖe gɔme la, kpɔ egbɔ ɣesiaɣi be yedo dzo nyuie. Esia ate ŋu alɔ cardio si me kɔ alo dynamic stretches ɖe eme. Esia kpena ɖe ŋuwò nèdzraa wò lãmekawo ɖo eye wòxea mɔ na abixɔxɔ. Dzoxɔxɔ dzi ɖeɖe kpɔtɔ nye vodada si bɔ si ate ŋu ana lãmekawo nate ɖeɖi ame ŋu.
• Agba si gbɔ eme si yia edzi: Be nàte ŋu awɔ wò gluteus maximus ŋudɔ nyuie la, ele be nàdzi wò kamededewo ƒe sesẽ ɖe edzi vivivi le ɣeyiɣi aɖe megbe. Woate ŋu awɔ esia to kpekpeme geɖe tsɔtsɔ kpee, kamededea gbugbɔgawɔ geɖe, alo kamededea ƒe sesẽ dzi ɖeɖe kpɔtɔ me. Vodada si bɔ enye be woalé ɖe ɖoɖowɔɖi ɖeka ma ke ŋu ɣeyiɣi didi akpa, si ate ŋui

Gluteus si woyɔna be maximus KKK

Kas algajad saavad teha Gluteus si woyɔna be maximus?

Ẽ, gɔmedzelawo ate ŋu awɔ kamededewo godoo be woado ŋusẽ Gluteus Maximus lãmeka si nye lãmeka gãtɔ kekeake le akɔta. Kamedede ʋɛ aɖewo siwo sɔ na gɔmedzelawoe nye esi: 1. Afɔkpodzi: Tsi tre eye wò afɔwo dome didi abe abɔta ene. Ðe wò ŋutilã ɖe anyi alesi nàte ŋui to wò akɔta tutu ɖe megbe kple wò klowo bɔbɔ me. Tsɔe tɔ vie, emegbe nàtu ɖokuiwò blewuu atrɔ ayi teƒe si nèdze egɔme tsoe. 2. Glute Bridge: Mlɔ wò akɔta eye wò klowo nabɔbɔ eye wò afɔwo nadze anyigba. Kɔ wò akɔta ɖe dzi tso anyigba ale be wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo dzi. Tsɔe tɔ vie le etame emegbe nàɖiɖi wò ŋutilã blewuu atrɔ ayi anyigba. 3. Afɔɖeɖewo: Tsi tre ɖe zikpui alo afɔɖeɖe aɖe ŋgɔ eye nàtsɔ wò miasi aɖo atrakpui la dzi sesĩe. Tu wò ŋutilã ɖe dzi vaseɖe esime wò miasi nadze dzɔdzɔe. Ðe wò ŋutilã ɖe anyi ake vaseɖe esime wò ɖusifɔ naka anyigba eye nàgawɔe ake. 4. Aɖuɖɔtoewo: Tsi tre eye nàtsɔ wò afɔwo dome didi abe akɔta ene eye nàtsɔ wò asiwo ɖa

Millised on tavalised variatsioonid Gluteus si woyɔna be maximus?

• Gluteus minimus, si le sue wu Gluteus maximus la, le Gluteus medius te tẽ.
• Piriformis, togbɔ be menye Gluteus ƒomea me tɔ o hã la, ewɔa dɔ kplikplikpli kple Gluteus maximus be wòado alɔ akɔta ƒe tɔtrɔ kple liƒo.
• Superior gluteal muscle, togbɔ be melolo abe Gluteus maximus ene o hã la, ekpena ɖe akɔta ƒe ameléle kple eƒe tɔtrɔ ŋu.
• Inferior gluteal muscle, si nye lãmeka sue bubu, doa alɔ Gluteus maximus le akɔta ƒe kekeme kple axadzi tɔtrɔ me.

Millised on head täiendavad harjutused Gluteus si woyɔna be maximus?

• Aɖuɖɔtoewo wɔa dɔ le gluteus maximus, hamstrings, kple quadriceps ŋu, si naa kamedede si da sɔ si doa ŋusẽ ametia ƒe akpa si le anyime bliboa eye wònaa dɔwɔwɔ ɖekae nyona ɖe edzi, si hã doa alɔ gluteus maximus ƒe dɔwɔwɔwo.
• Deadlifts nye kamedede sẽŋu aɖe si kpena ɖe gluteus maximus ŋu esi wole megbe kɔsɔkɔsɔ bliboa ŋu dɔ wɔm, si me akɔta ƒe akpa si le anyime, akɔtaƒu, kple akɔtaƒu hã le, si wɔnɛ be ame ƒe nɔnɔme nyona ɖe edzi eye wòkpena ɖe ame ŋu be woaxe mɔ ɖe akɔta ƒe abixɔxɔ nu.