Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã
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Sissejuhatus Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã
Resistance Band One Leg Glute Bridge nye kamedede si woɖo taɖodzinu na si ɖea vi na glutes, hamstrings, kple lãmeka veviwo koŋ, si naa ŋusẽ kple liƒo dzina ɖe edzi. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple dadasɔ nanyo ɖe edzi. Kamedede sia nye tiatia nyui aɖe na amesiwo le didim be yewoana yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi, akpe ɖe yewo ŋu yewoaxe mɔ ɖe abixɔxɔ nu, alo yewoana yewoƒe ŋutilã ƒe akpa si le ete ƒe gbeɖiɖi nasẽ, elabena ebia dɔwɔnu sue aɖe ko eye woate ŋu atsɔe ade kamedede ƒe ɖoɖo ɖesiaɖe me bɔbɔe.
Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã
- Da tsitretsiɖeŋuka aɖe ɖe wò klowo tame vie eye nàkeke afɔ ɖeka ɖe enu tẽ, eye nàna afɔ evelia nanɔ anyigba.
- Tu afɔ si le anyigba ƒe afɔkpodzi be nàkɔ wò akɔta tso anyigba, esime nèle wò afɔ evelia kekem. Kpɔ egbɔ be tsitretsiɖeŋu ƒe ka la le sesẽm eye wò klowo naɖe wo nɔewo ɖa.
- Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be wò akɔtawo ƒo ƒu bliboe eye wokɔ wò akɔta ɖe dzi alesi nàte ŋui.
- Ðe wò akɔta blewuu trɔ yi anyigba be nàwu rep ɖeka nu. Gbugbɔ wɔ esia na reps kple sets xexlẽme si nèdi, emegbe nàtrɔ afɔwo.
Nõuanded sooritamiseks Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã
- De Wò Nu Vevitɔ: Hafi nàdze kamededea gɔme la, kpɔ egbɔ be yetsɔ wò nu vevitɔa de eme. Esia akpe ɖe ŋuwò be wò ŋutilã nali ke eye wòaxe mɔ ɖe teteɖeanyi ɖesiaɖe si mehiã o si anɔ wò akɔta ƒe akpa si le anyime la nu. Vodada si bɔ enye be woaŋe aɖaba aƒu nusi le eme dzi, si ate ŋu ana ame nase veve le akɔta.
- Kɔ Dzi Yie Blewu: Ne èle wò akɔta kɔm tso anyigba la, kpɔ egbɔ be yele ewɔm le mɔ si dzi nàɖu nu. Tu wò afɔkpodziwo me eye nàmimi wò akɔtaƒuwo le etame. Ðe ɖokuiwò ɖe anyi gbugbɔ yi anyime vivivi. Ʋuʋu kabakaba alo ŋusẽ zazã tsɔ wu lãmekawo ƒe ŋusẽ nye vodada si bɔ si ate ŋu ana wòaɖe dɔwɔwɔ dzi akpɔtɔ eye wòate ŋu axɔ abi.
- Lé Haƒoha ƒe Tension me Ðe asi: Na...
Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã KKK
Kas algajad saavad teha Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã?
Ẽ, gɔmedzelawo ate ŋu awɔ Resistance Band One Leg Glute Bridge kamededea. Gake ate ŋu asesẽ le gɔmedzedzea me elabena ebia dadasɔ, ŋusẽdodo, kple nuwɔwɔ aduadu. Ele vevie be nàdze egɔme kple tsitretsiɖeŋu ƒe ka si le bɔbɔe wu eye nàlé fɔ ɖe nɔnɔme nyuitɔ me léle ɖe asi ŋu. Ne afɔ ɖeka ƒe tɔtrɔ sesẽ akpa la, woate ŋu adze egɔme kple afɔ eveawo le anyigba. Ne wole ŋusẽ kple liƒo tum ɖo la, woate ŋu ayi ŋgɔ ava ɖo afɔ ɖeka tɔ dzi. Anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala aɖe ne èle kamedede ƒe ɖoɖo yeye aɖe gɔme dzem.
Millised on tavalised variatsioonid Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã?
- Resistance Band Glute Bridge with Knee Pull: Ne ènya ɖo bridge ƒe nɔnɔme me ko la, he wò afɔ si wodo ɖe dzi ƒe klo ɖe wò akɔta hafi nàgakekee ake eye nàɖiɖi wò akɔta.
- Single-Leg Resistance Band Glute Bridge with Foot Flex: Abe kamedede si wowɔna ɖaa ene, gake tsɔ wò afɔ ƒo afɔ si wodo ɖe dzi la, nàtu to afɔkpodzia me be wòanye kuxi bubu na wò akɔta kple afɔkpodzi.
- Resistance Band Glute Bridge with Leg Abduction: Wɔ afɔ ɖeka ƒe glute bridge, gake esi nèle ʋuʋua tame la, tsɔ afɔ si wodo ɖe dzi la do goe yi axadzi (abduction) hafi nàgbugbɔe ava eme eye nàɖiɖi wò akɔta.
- Resistance Band Glute Bridge with Circular Leg Movement: Tɔtrɔ sia bia be woawɔ afɔ ɖeka ƒe glute bridge, .
Millised on head täiendavad harjutused Tsitretsitsi Band Afɔ Ðeka Glute Tɔdzisasrã?
- Donkey Kicks kple resistance bands ateŋu akpe ɖe Resistance Band One Leg Glute Bridge ŋu to ŋkuléle ɖe gluteus maximus ŋu me, si akpe ɖe akɔta ŋu wòagasẽ ŋu eye wòana gbeɖiɖi nanyo ɖe edzi esime wòana akɔta ƒe ʋuʋu hã nanyo ɖe edzi.
- Clamshell kamedede si me tsitretsiɖeŋuhawo le nye zɔhɛ nyui bubu na Tsitretsiɖeŋuha Afɔ Ðeka Glute Tɔdzisasrã, elabena eɖoa taɖodzinu na gluteus medius kple minimus, si naa kamedede blibo na glute lãmekawo katã eye wòkpena ɖe ŋgɔyiyi si da sɔ ŋu.
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