Lever ƒe Akɔta ƒe Ʋuʋu

• Kehaos: Komeedi.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Lever ƒe Akɔta ƒe Ʋuʋu

Lever Hip Thrust nye ŋusẽdodo hehena kamedede si me wotsia dzi ɖe akɔtaƒuwo, akɔtaƒuwo, kple akɔta ƒe akpa si le anyime ŋu, si naa viɖe gãwo le ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo bliboa ŋu. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, kple amesiame si le didim be yeana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Kamedede sia xɔ asi ŋutɔ elabena ate ŋu akpe ɖe ame ŋu wòawɔ dɔ nyuie wu le kamedefefe kple dɔwɔna vovovowo me, ana ame ƒe nɔnɔme nanyo ɖe edzi, eye wòate ŋu aɖe abixɔxɔ ƒe afɔku si le ametia ƒe akpa si le ete dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Lever ƒe Akɔta ƒe Ʋuʋu

• Da barbell alo lever ɖe wò akɔta, nàkpɔ egbɔ be ele dedie eye wòda sɔ hafi nàdze kamededea gɔme.
• Esi wò asiwo lé barbell alo lever la, tsɔe to wò afɔkpodziwo me be nàkɔ wò akɔta ɖe dzi tso anyigba, eye nàkɔ kpekpeme la ɖe dzi ne èle esia wɔm.
• Le ʋuʋua tame la, mimi wò akɔta be nàkpɔ egbɔ be yele lãmeka siwo sɔ la zãm eye nàlée ɖe asi vie.
• Ðe wò akɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàɖu kpekpeme dzi ne èle esia wɔm, be nàwu Lever Hip Thrust la gbugbɔgawɔ zi ɖeka nu.

Nõuanded sooritamiseks Lever ƒe Akɔta ƒe Ʋuʋu

• **Maintain Form:** Ne èle kamededea wɔm la, na wò core nanɔ dɔ wɔm eye nàlé akɔta si mede akpa aɖeke dzi o la me ɖe asi. Ƒo asa na wò akɔta ƒoƒo alo wò afɔwo kɔkɔ tso anyigba, elabena esiawo nye vodada siwo bɔ siwo ate ŋu ana nàxɔ abi. Ke boŋ, lé fɔ ɖe wò afɔkpodziwo tutu kple wò afɔkpodziwo mimi ŋu esime nèle wò akɔta kɔm.
• **Ʋuʋu si Dzi Woɖu:** Lever hip thrust meku ɖe duƒuƒu ŋu o, ke boŋ e ku ɖe ʋuʋu si dzi woɖu, si woɖo koŋ wɔ ŋu. Ƒo asa na vodada si nye be nàƒu du ato kamededea me, si ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Ke boŋ di wò ɣeyiɣi, vevietɔ le ɖiɖiɖemeɣia, si hã le vevie nenema ke

Lever ƒe Akɔta ƒe Ʋuʋu KKK

Kas algajad saavad teha Lever ƒe Akɔta ƒe Ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Hip Thrust kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be aɖaŋua sɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye woadzi woƒe ŋusẽ ɖe edzi vivivi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever ƒe Akɔta ƒe Ʋuʋu?

• Lever Hip Thrust with Resistance Bands: Ne ètsɔ resistance bands kpe ɖe wò lever hip thrust ŋu la, ate ŋu ana kamededea nasẽ ɖe edzi eye wòawɔ dɔ nyuie wu.
• Lever Hip Thrust with Weight Plate: Tɔtrɔ sia bia be nàda kpekpemedzidzenu ɖe ​​wò akɔta be wòana kamededea nate ŋu atsi tre ɖe eŋu geɖe wu eye wòanye kuxi.
• Incline Lever Hip Thrust: Wowɔa tɔtrɔ sia le zikpui si le ŋgɔgbe si trɔa kamededea ƒe dzogoe eye wòɖoa taɖodzinu na glutes ƒe akpa vovovowo.
• Lever Hip Thrust with Feet on Swiss Ball: Le tɔtrɔ sia me la, le esi teƒe be nàda wò afɔwo ɖe anyigba la, ètsɔa wo dana ɖe Switzerland bɔl dzi, si nana be malikenyenye ƒe akpa aɖe kpena ɖe eŋu eye wòƒoa nu kple nu vevitɔa geɖe wu.

Millised on head täiendavad harjutused Lever ƒe Akɔta ƒe Ʋuʋu?

• Glute Bridge: Kamedede sia kpena ɖe Lever Hip Thrust ŋu to ŋkuléle ɖe glute lãmekawo ŋu le akɔtakeke ƒe ʋuʋu ma tɔgbe me, gake tso dzogoe bubu dzi, si wɔnɛ be kamedede si le goglo nyuie naa gluteal lãmekawo.
• Deadlifts: Deadlifts nye kamedede si kpena ɖe wo nɔewo ŋu elabena woɖoa taɖodzinu na megbe kɔsɔkɔsɔ, si me glutes kple hamstrings hã le, abe Lever Hip Thrust ene, gake wowɔa dɔ ɖe megbe kple lãmeka veviwo hã dzi, si wɔnɛ be ŋusẽ kple liƒo bliboa nyona ɖe edzi.