Tsitretsitsi Band Hip Thrust

• Kehaos: Komeedi.
• Varustus: Vastupidi Kummilint
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Tsitretsitsi Band Hip Thrust

Resistance Band Hip Thrust nye ŋutilã ƒe akpa si le ete ƒe kamedede si wɔa dɔ ŋutɔ si ŋu wotrɔ asi le be wòado ŋusẽ glutes, hamstrings, kple core lãmekawo ahawɔ woƒe ŋusẽ. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋusẽ kple dzidodo. Menye ɖeko amewo adi be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple liƒo nanyo ɖe edzi ko o, ke be yewoana yewoƒe ŋutilã ƒe nɔnɔme kple kamedede bliboa nanyo ɖe edzi hã.

Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi Band Hip Thrust

• Nɔ anyi ɖe anyigba nàtsɔ wò klowo abɔbɔ, afɔwo nabɔbɔ ɖe anyigba, eye nàtsɔ wò akɔta aɖo zikpui alo aɖaka sesẽ aɖe ŋu.
• Tu wò afɔkpodziwo eye nàkɔ wò akɔta tso anyigba, eye nàhe tsitretsiɖeŋu ƒe ka la ne èle ewɔm vaseɖe esime wò abɔta, akɔta, kple klowo nasɔ ɖe fli dzɔdzɔe nu.
• Lé nɔnɔme sia me ɖe asi vie, nàmimi wò akɔtaƒuwo le ʋuʋua tame.
• Ðe wò akɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàɖu ʋuʋua dzi le kamededea ƒe tsitretsitsi ŋu, eye nàgawɔ kamededea ake.

Nõuanded sooritamiseks Tsitretsitsi Band Hip Thrust

• Afɔdzideƒe: Vodada si bɔ enye afɔwo dada ɖe adzɔge akpa tso ŋutilãa gbɔ. Ele be wò afɔwo nado tso wo nɔewo gbɔ abe akɔta ƒe kekeme ene eye woada wo ale be wò klowo nawɔ dzogoe 90 le akɔta ƒe ʋuʋu tame. Afɔdzideƒe si mesɔ o ate ŋu ana kamedede si mewɔa dɔ nyuie o nado eye wòate ŋu ana klo nate ɖe ame dzi.
• Ŋutilã ƒe Ðoɖowɔwɔ: Ne èle wò akɔta kɔm la, kpɔ egbɔ be wò ŋutilã wɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo le ʋuʋua tame. Ƒo asa na wò akɔta keke ɖe enu akpa alo nàna wò klowo nado ɖe eme elabena esiawo ate ŋu ana nàxɔ abi.
• Ʋuʋu si Dzi Woɖu: Wɔ gbugbɔgawɔ ɖesiaɖe kple ʋuʋu blewu, si dzi ɖu. Ƒo asa na tetekpɔ si nye be

Tsitretsitsi Band Hip Thrust KKK

Kas algajad saavad teha Tsitretsitsi Band Hip Thrust?

Ẽ, gɔmedzelawo ate ŋu awɔ Resistance Band Hip Thrust kamededea. Enye kamedede gã aɖe na gɔmedzelawo elabena mekpɔa ŋusẽ ɖe ame dzi boo o eye woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe kamedede ƒe seƒe ɖesiaɖe nu. Eɖoa taɖodzinu na akɔtaƒuwo kple akɔtaƒuwo, si kpena ɖe ame ŋu wòdoa ŋusẽ teƒe siawo eye woƒe gbeɖiɖi nɔa wo ŋu. Gake abe kamedede ɖesiaɖe ene la, ele vevie be nàdze egɔme kple kamedede si me kɔ eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Ne ŋusẽ kple dzidodo le nyonyom ɖe edzi la, tsitretsiɖeŋua ate ŋu adzi ɖe edzi.

Millised on tavalised variatsioonid Tsitretsitsi Band Hip Thrust?

• Banded Hip Thrust with Abduction: Tɔtrɔ sia naa ʋuʋu bubu kpena ɖe akɔta ƒe nuwuwu ŋu, afisi nètutua wò klowo doa goe le esi nètsi tre ɖe banded la ƒe tsitretsitsi ŋu, eye nèɖoa taɖodzinu na gotagome akɔta kple ata.
• Elevated Resistance Band Hip Thrust: Le tɔtrɔ sia me la, èkɔa wò afɔwo alo abɔta ɖe dzi le zikpui alo afɔti dzi, si ate ŋu ana nànɔ ʋuʋum ɖe edzi eye wòana kamededea nasesẽ wu.
• Banded Hip Thrust with Pause: Tɔtrɔ sia bia be woalé akɔta ƒe tutu ƒe nɔnɔme si le etame ɖe asi sɛkɛnd ʋɛ aɖewo be woadzi ɣeyiɣi si woatsɔ anɔ tete ɖe edzi, si ate ŋu akpe ɖe ame ŋu be akɔta nawɔ dɔ geɖe wu.
• Banded Hip Thrust with Pulse: Tɔtrɔ sia tsɔa ʋuʋudedi sue aɖe kpena ɖe akɔta ƒe ʋuʋu tame, si ate ŋu akpe ɖe ame ŋu be dzoa nadzi ɖe edzi

Millised on head täiendavad harjutused Tsitretsitsi Band Hip Thrust?

• Squats with Resistance Bands: Esiawo wɔa dɔ kple lãmeka ƒe ƒuƒoƒo siwo le Hip Thrust la ke - glutes, hamstrings, kple quadriceps - eye woate ŋu akpe ɖe ame ƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo bliboa ŋu wòanyo ɖe edzi, si ana be hip thrust nasẽ wu.
• Clamshells with Resistance Bands: Kamedede sia tɔa ŋku akɔta ƒe amelélawo, siwo le vevie ŋutɔ be woada asɔ ahali ke le akɔta ƒe ʋuʋu me, si wɔnɛ be akɔta ƒe ʋuʋu ƒe dɔwɔwɔ bliboa nyona ɖe edzi.