Lay Glute Skwɛt
Profayiri y'eby'okufuna
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Okuwandikira ku Lay Glute Skwɛt
di Lying Glute Squeeze na di tכgεt εksεsayz we de fכs fכ strכng εn tכn di gluteal mכsul dεm, we de kכntribyut fכ wan fכm, we shep fayn fayn posita. I fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs i kin izi fɔ ajɔst am bay di trɛnk ɛn di bia we dɛn ebul fɔ bia. Pipul dɛn go want fɔ put dis ɛgzampul insay dɛn rutin fɔ mek dɛn gɛt bɛtɛ trɛnk na dɛn bɔdi, fɔ mek dɛn ebul fɔ du atletik, ɛn fɔ mek dɛn gɛt bɛtɛ sɔpɔt fɔ di lɔwa bak, we kin ɛp fɔ mek dɛn nɔ gɛt injury ɛn fɔ mek dɛn nɔ gɛt bak pen.
Okukubidde ku: Nkugiyigisa Lay Glute Skwɛt
- Kip yu an dɛn na yu sayd dɛn, yu an dɛn de fes dɔŋ.
- Smɔl smɔl, es yu hip dɛn kɔmɔt na grɔn bay we yu de push yu il dɛn, ɛn mek wan stret layn frɔm yu ni dɛn te to yu sholda dɛn.
- Skכt yu glut dεm na di tכp pat pan di muvmεnt fכ fכ sεkכnd, mek sכh se yu abs dεn de εngage εn yu bak nכ arch.
- Lɔs yu hip bak to di say we yu bigin ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Lay Glute Skwɛt
- Engage Your Glutes: Di men tin fɔ dis ɛgzampul na fɔ engage yu glutes, nɔto yu lower bak ɔ hamstrings. Fɔ du dis, swɛt yu glut dɛn as yu de es yu hip dɛn kɔmɔt na grɔn. Nɔ mek di kɔmɔn mistek we yu kin mek fɔ yuz yu lɔwa bak ɔ yu hamstring fɔ es yu hip. Dis nɔ jɔs de mek di ɛksesaiz nɔ wok fayn, bɔt i kin mek pɔsin wund bak.
- Kɔntrol Muvmɛnt: Rayt yu hip dɛn te yu bɔdi mek wan stret layn frɔm yu sholda dɛn to yu ni dɛn. Hol dis pozishɔn fɔ sɔm sɛkɔn, swɛt yu glut dɛn na di tap pan di muvmɛnt. Dɔn, smɔl smɔl, put yu hip dɛn dɔŋ bak dɔŋ. Di muvmɛnt fɔ kɔntrol ɛn
Lay Glute Skwɛt Ebitala by'omuyigiriza
Mwebale kuteekamu Lay Glute Skwɛt?
Yɛs, di wan dɛn we de bigin kin du di Lying Glute Squeeze ɛgzampul. Na simpul ɛn ifektiv ɛgzampul we de tɔch di glut mɔsul dɛn ɛn i nɔ nid ɛni ikwipmɛnt. Na dis na di men tin we go ɛp yu fɔ no aw fɔ du am: 1. Ledɔm na yu bak pan mat wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. Kip yu an dɛn nia yu sayd dɛn. 2. Skכt yu glut dεm as yu de es yu hip dεm kכmכt na di fכs, mek wan strεt layn frכm yu ni dεm to yu sholda dεm. 3. Hol di swɛt fɔ sɔm sɛkɔn, dɔn smɔl smɔl, put yu hip dɛn dɔŋ bak na grɔn. 4. Ripit di ɛgzampul fɔ wan sɛt nɔmba fɔ ripit. Mɛmba fɔ kip yu kɔr ɛnjɔy ɔl di tɛm we yu de du di ɛgzampul ɛn avɔyd fɔ ɔva-arch yu bak. Jɔs lɛk ɛni nyu ɛksesaiz, bigin wit smɔl nɔmba fɔ ripit ɛn smɔl smɔl i go bɔku as yu de gɛt mɔ trɛnk. If yu nɔ shɔ bɔt ɛni ɛksesaiz, i go fayn fɔ mek yu tɔk to pɔsin we sabi bɔt fitnɛs.
Ki kitiibwa eby'okukozesa omuntu Lay Glute Skwɛt?
- Lying Glute Squeeze wit Resistance Band: Dɛn ad wan resistance band rawnd di ni dɛn insay dis vεryushכn fכ inkrεs di intensiti fכ di wokaut.
- Lying Glute Squeeze wit Ankle Weights: Insay dis vεryushכn, dεn de yuz ankle weights fכ ad mכr rεsistεns εn chalenj to di εksεsayz.
- Lying Glute Squeeze with Stability Ball: Dis vεryushכn involv fכ put wan stεbiliti bכl bitwin di kכn dεm we yu de du di εksεsayz fכ εngage di insay thigh mכsul dεm.
- Lying Glute Squeeze wit Hip Abduction: Dis vεryushכn de ad hip abduction muvmεnt na di tכp pat pan di swεl, we de wok di כta thigh dεm εn glut dεm mכr tranga wan.
Eby'okukozesa omulungi okugabana n'eby'omanyi Lay Glute Skwɛt?
- di lכng dεm na כda bεnεfit εksεsayz we de kompliment Lying Glute Squeeze as dεn de wok pan di sem mכsul grup, bכt i de inkכrporεt bεlε εn kכdכnayshכn, we kin εnhans di ifektiv we di glut aktibכshכn de wok.
- Hip Thrusts kin bi big adishכn to Lying Glute Squeeze as dεn de fכkus pan di glute mכsul dεm na brij posishכn, we nכ de כnli strכng di glut bכt i de εp fכ impruv di hip mobiliti εn stεbiliti.
Amagamba ag'ewayogenze Lay Glute Skwɛt
- Bɔdi wet hip ɛksɛsayz
- Glute Squeeze wokɔt fɔ wok
- Lay Glute Skwɛt tɛknik
- Ɛksesaiz dɛn we de mek yu hip strɔng
- Bɔdi wet ɛksesaiz fɔ hip
- Glute Squeeze we nɔ gɛt ikwipmɛnt
- No ikwipmɛnt hip wokɔt
- Lay Glute Skwɛt instrɔkshɔn dɛn
- Wokɔt na os fɔ hip
- Bodiweit Glute Skwiz eksasaiz