Tomebɔmb Afɔ Ðeka Tomebɔmb RDL

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

Sissejuhatus Tomebɔmb Afɔ Ðeka Tomebɔmb RDL

Landmine Single Leg Landmine RDL nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku akɔta ƒe ka, akɔta, kple akɔta ƒe akpa si le anyime, si naa dadasɔ kple ŋusẽ si le akpa ɖeka dzi nyona ɖe edzi. Enye tiatia nyui aɖe na kamedefefewɔlawo kple kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo deŋgɔwo dzi, amesiwo le didim be yewoadzi yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo ɖe edzi. Ne ètsɔ kamedede sia de wò ɖoɖowɔɖi me la, àte ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le ʋu kɔkɔ bubuwo, kamedefefewo, alo gbesiagbedɔwo me, eye nàɖe abixɔxɔ ƒe afɔkua hã dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Tomebɔmb Afɔ Ðeka Tomebɔmb RDL

• Tsi tre ɖe afɔ ɖeka dzi, nàna wòabɔbɔ vie, eye nàkeke wò afɔ evelia ɖe megbe be nàda asɔ.
• Hinge ɖe akɔta be nàɖiɖi wò akɔta kple barbell la ɖe anyigba, eye nàlé akɔta dzɔdzɔe me ɖe asi eye nàna barbell la nate ɖe wò ŋutilã ŋu.
• Ðe anyi vaseɖe esime wò akɔta nasɔ kple anyigba, alo alesi nàte ŋu atrɔ ɖe nɔnɔmewo ŋui, eye emegbe nàku ʋu to wò afɔkpodzi be nàtrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ afɔwo eye nàgbugbɔ kamededea awɔ.

Nõuanded sooritamiseks Tomebɔmb Afɔ Ðeka Tomebɔmb RDL

• **Nɔnɔme Nyui**: Vodada si bɔ wue nye akɔta ƒoƒo le kamededea me. Ele vevie ŋutɔ be nàlé akɔta si medea akpa aɖeke dzi o me ɖe asi le ʋuʋua katã me. Ele be wò akɔta nanɔ dzi eye wò abɔta naɖiɖi kple megbe. Ne èle bɔbɔm tso wò akɔta la, ele be wò akɔta nanɔ dzɔdzɔe, eye ele be nàse le ɖokuiwò me be yeƒe akɔta kple akɔta le kekem.
• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na ʋuʋu kabakaba. Nu vevitɔ si le kamedede sia me enye ʋuʋu blewuu si dzi woaɖu. Ðe kpekpeme dzi kpɔtɔ vivivi, eye nàgaku ʋua ake to wò afɔkpodzi dzi ayi dzi. Esia akpe ɖe ŋuwò nàƒo ɖokuiwò ɖe wò glutes kple hamstrings me nyuie ahawɔ dɔ.
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Tomebɔmb Afɔ Ðeka Tomebɔmb RDL KKK

Kas algajad saavad teha Tomebɔmb Afɔ Ðeka Tomebɔmb RDL?

Ẽ, gɔmedzelawo ate ŋu awɔ Landmine Single Leg Landmine RDL kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be nɔnɔme kple aɖaŋu si sɔ. Kamedede sia bia dadasɔ, nuwɔwɔ aduadu, kple ŋusẽdodo, eyata ate ŋu axɔ ɣeyiɣi aɖe hafi gɔmedzelawo navo le wo ɖokui me. Wokafui ɣesiaɣi be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be nàƒo asa na abi ɖesiaɖe si ate ŋu ado wò.

Millised on tavalised variatsioonid Tomebɔmb Afɔ Ðeka Tomebɔmb RDL?

• Kettlebell Single Leg RDL: Wozãa kettlebell, si trɔa nuheŋusẽ ƒe titina eye ate ŋu akpe ɖe ame ŋu wòali ke eye wòalé nu ɖe ​​te nyuie wu.
• Barbell Single Leg RDL: Tɔtrɔ sia zãa barbell, si ate ŋu ana kpekpeme nalolo wu eye wòana lãmeka geɖe naƒo wo ɖokui ɖe eme le esi wòsesẽna be woada asɔ ta.
• Resistance Band Single Leg RDL: Tsitretsitsi ƒe ƒuƒoƒo sia zãa tsitretsiɖeŋu ƒe ha, si naa teteɖeanyi ƒomevi bubu eye ate ŋu asɔ na amesiwo ŋu ƒunukpeƒewo ƒe kuxiwo le alo amesiwo le dɔ gɔme dzem wu.
• TRX Single Leg RDL: Tɔtrɔ sia zãa TRX suspension trainer, si tsɔa nusi nye malikenyenye ƒe akpa aɖe kpena ɖe eŋu si ate ŋu akpe ɖe eŋu be ŋusẽ vevi kple dadasɔ nanyo ɖe edzi.

Millised on head täiendavad harjutused Tomebɔmb Afɔ Ðeka Tomebɔmb RDL?

• Glute Bridges ate ŋu akpe ɖe Landmine Single Leg Landmine RDL ŋu to taɖodzinu ɖoɖo ɖe glutes kple hamstrings ŋu, siwo le vevie ŋutɔ na hip-hinging ʋuʋu le RDL me, eye wokpena ɖe ame ŋu hã be core ƒe liƒo nanyo ɖe edzi.
• Kettlebell Swings nye kamedede nyui bubu si kpena ɖe eŋu elabena wogalɔa akɔta ƒe ʋuʋu si sɔ kple Landmine Single Leg Landmine RDL hã ɖe eme, eye woate ŋu akpe ɖe ŋuwò nàna wò ŋusẽ kple dzidodo siaa nanyo ɖe edzi le megbe kɔsɔkɔsɔ ƒe lãmekawo me.