Lever Afɔ Ðeka Hip Thrust
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Sissejuhatus Lever Afɔ Ðeka Hip Thrust
Lever Single Leg Hip Thrust nye kamedede sẽŋu aɖe si tɔa ŋku akɔta ƒe akɔta, akɔtaƒu, kple akɔta ƒe akpa si le anyime, si doa ŋusẽ kple liƒo ɖe ŋgɔ le ŋutilã ƒe akpa si le ete. Enyo ŋutɔ na kamedefefewɔlawo alo kamedede lɔ̃lawo siwo di be yewoana yewoƒe ŋutete nanyo ɖe edzi le kamedefefe siwo me afɔ sesẽ kple ŋusẽ le me. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana yewoƒe ŋusẽ si le wowóm la nanyo ɖe edzi, woada asɔ, eye woakpe ɖe wo ŋu woaxe mɔ ɖe abixɔxɔ nu to ŋusẽdodo lãmeka siwo ƒo xlã akɔta ƒe ƒunukpeƒea me.
Ülatuse sooritamine: Sisuline õpetus Lever Afɔ Ðeka Hip Thrust
- Da lever alo barbell ɖe wò akɔta, nàkpɔ egbɔ be ele dedie eye wòda sɔ hafi nàdze kamededea gɔme.
- Kɔ afɔ ɖeka tso anyigba, eye nàkekee ɖe ŋgɔ tẽe le ŋgɔwò esime nèle wò afɔ evelia lém sesĩe.
- Esi nèle wò afɔkpodzi tum ɖe anyigba la, kɔ wò akɔta ɖe dzi tso anyigba esime nèle lever alo barbell la da sɔ le wò akɔta. Ele be nànɔ fli dzɔdzɔe aɖe wɔm tso wò abɔta va ɖo wò afɔ si nèdo la ƒe klo gbɔ.
- Ðe wò akɔta ɖe anyigba eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi, emegbe nàtrɔ afɔwo.
Nõuanded sooritamiseks Lever Afɔ Ðeka Hip Thrust
- Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋua me. Menye duƒuƒu ŋue wòku ɖo o ke boŋ dziɖuɖu kple wò reps ƒe nyonyome ŋue wòku ɖo. Kɔ wò akɔta to wò afɔkpodzi tete me vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klo dzi. Emegbe, ɖiɖi wò ŋutilã blewuu trɔ yi afisi nèdze egɔme tsoe.
- Keep Core Engaged: Ele vevie be nàna wò core nanɔ dɔ wɔm le kamededea katã me. Menye ɖeko esia kpena ɖe ŋuwò be nàda asɔ ko o, ke eɖea teteɖeanyia ɖa le wò akɔta ƒe akpa si le anyime hã, si wɔnɛ be abixɔxɔ ƒe afɔkua dzi ɖena kpɔtɔna.
- Ƒo asa na kekeɖenudɔwɔwɔ fũu akpa: Vodada si bɔ enye kekeɖenudɔwɔwɔ wògbɔ eme le ʋuʋua tame. Kpɔ egbɔ be yekɔ yeƒe akɔta vaseɖe esime yeƒe ŋutilã nawɔ a
Lever Afɔ Ðeka Hip Thrust KKK
Kas algajad saavad teha Lever Afɔ Ðeka Hip Thrust?
Ẽ, gɔmedzelawo ate ŋu awɔ Lever Single Leg Hip Thrust kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme sue alo ŋutilã ƒe kpekpeme ko gɔ̃ hã be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo ame ɖeka si si nuteƒekpɔkpɔ le nakpɔ gɔmedzelawo dzi be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàxɔ dzo nyuie hafi adze egɔme eye nàyi ŋgɔ vivivi ne ŋusẽ kple dzidodo le dzidzim ɖe edzi.
Millised on tavalised variatsioonid Lever Afɔ Ðeka Hip Thrust?
- Glute Tɔdzisasrã hã nye tɔtrɔ bubu, si wowɔna to mlɔ anyi ɖe wò akɔta kple wò akɔta kɔkɔ tso anyigba dzi, si woate ŋu awɔ ne wotsɔ kpekpeme kpee alo màgatsɔe akpe ɖe eŋu o.
- Banded Hip Thrust nye tɔtrɔ si me nèzãa tsitretsiɖeŋu ƒe kaƒomɔ̃ ƒoa xlã wò klowo tsɔ tsɔa nu sesẽ bubu kpena ɖe eŋu eye nèɖoa taɖodzinu na wò gotagome glutes.
- Afɔ Ðeka ƒe Glute Tɔdzisasrã nye tɔtrɔ si sesẽ wu afisi nèwɔa kamededea le kple afɔ ɖeka kɔ, si ɖea glute ɖesiaɖe ɖe vovo hewɔa dɔ ɖekaɖeka.
- Feet-elevated Hip Thrust nye tɔtrɔ si me wotsɔa wò afɔwo dana ɖe nuƒolanɔƒe si wodo ɖe dzi, si wɔnɛ be kamededea ƒe ʋuʋu kple sesẽme dzina ɖe edzi.
Millised on head täiendavad harjutused Lever Afɔ Ðeka Hip Thrust?
- Bulgariatɔwo ƒe Split Squat: Kamedede sia kpena ɖe Lever Single Leg Hip Thrust ŋu to menye glutes ɖeɖeko ŋudɔwɔwɔ me o, ke boŋ quadriceps kple hamstrings hã, si naa ŋutilã ƒe akpa si le ete ƒe kamedede si me kɔ wu.
- Deadlifts: Deadlifts wɔa dɔ le lãmekawo ƒe hatsotso mawo ke me abe Lever Single Leg Hip Thrust ene, gake wowɔa dɔ na wò akɔta kple wò akpa si le ete hã, si wɔnɛ be wò ŋusẽ bliboa kple wò liƒo nyona ɖe edzi, si ate ŋu ana wò akɔta tutu ƒe dɔwɔwɔ nanyo ɖe edzi.
Seotud märksõnad Lever Afɔ Ðeka Hip Thrust
- Leverage mɔ̃ ƒe akɔta kamedede
- Afɔ ɖeka ƒe akɔta tutu kamedede
- Hip targeting kamedefefewɔmɔ̃wo
- Kamedede siwo doa ŋusẽ afɔwo
- Afɔ ɖeka ƒe leverage kamedede
- Hip thrust kamedede mɔ̃
- Lever mɔ̃ kamededewo na akɔta
- Afɔ ɖeka ƒe akɔta ƒe kamedede
- Leverage mɔ̃ kamededewo na afɔ
- Akɔta kple afɔ ƒe ŋusẽdodo hehexɔxɔ