Dumbbell Sanfɛla Squat
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Pengenalan kepada Dumbbell Sanfɛla Squat
Dumbbell Overhead Squat ye farikoloɲɛnajɛ ye min bɛ kɛ ka farikolo kulu caman laɲini, i n’a fɔ quads, glutes, shoulders ani core, o la, farikolo bɛɛ fanga ni a sabatili bɛ sabati. O ye sugandili ɲuman ye farikoloɲɛnajɛlamɔgɔw fɛ, farikoloɲɛnajɛ kanubagaw fɛ, ani mɔgɔ o mɔgɔ b’a fɛ k’u ka baarakɛcogo ɲɛ walima k’u ka baara kɛcogo ɲɛ farikoloɲɛnajɛ walima don o don baaraw la. Ni mɔgɔ kelen-kelen bɛɛ ye o degeliw don u ka delinako la, u bɛ se k’u ka taamacogo, u ka balansi ani u ka jɛɲɔgɔnya sabati, o b’a to a bɛ kɛ farali ye min bɛ se ka kɛ fɛn caman na ani min bɛ nɔ bɔ farikoloɲɛnajɛ porogaramu bɛɛ la.
Melakukan: Panduan Langkah demi Langkah Dumbbell Sanfɛla Squat
- Aw bɛ mansinw kɔrɔta sanfɛ, ka aw bolokɔniw janya ka ɲɛ ani ka aw bolokɔniw ɲɛsin ɲɔgɔn ma.
- Aw bɛ aw farikolo jigin dɔɔni dɔɔni ka kɛ sɔgɔsɔgɔninjɛ ye ni aw bɛ aw biri gɛnɛgɛnɛw ni kɔkiliw la, ka aw disi kɔrɔta ani ka aw kɔ tilennen to.
- Aw bɛ to ka aw yɛrɛ jigin fo aw cɛmancɛw ka bɛn dugukolo ma, aw bɛ aw jija ka dumbɛw to aw kun sanfɛ ani ka aw kɔkiliw datugu.
- Aw bɛ segin ka wuli ka taa a daminɛyɔrɔ la, ka dumbɛw sanfɛla jɔyɔrɔ mara lamaga bɛɛ kɔnɔ.
Tips untuk Melakukan Dumbbell Sanfɛla Squat
- Dumuni jɔyɔrɔ: Aw bɛ mansin minɛ a kun sanfɛ ni aw bolo fila ye, ka a minɛ kosɛbɛ. Dumunikɛlan ka kan ka bɛn aw farikolo cɛmancɛ ma, a man kan ka a biri ɲɛfɛ walima kɔfɛ. Misali min bɛ kɛ tuma caman na, o ye ka dumbbell bila ka taa ɲɛfɛ, o bɛ se ka kɛ sababu ye ka balanbaliya sɔrɔ ani ka joginni kɛ.
- Sɔgɔsɔgɔninjɛ jugumanba: Aw bɛ aw jija ka sɔgɔsɔgɔninjɛ juguman kɛ yɔrɔ min na aw kɔkiliw bɛ taa aw gɛnɛgɛnɛw duguma, nka ni aw bɛ se ka cogoya ɲuman mara dɔrɔn. Ni aw y’a ye ko aw ka foroko bɛ ka tiɲɛ, a ka fisa aw ka sɔgɔsɔgɔninjɛ kɛ min man dun fo ka se ka fanga ni sɛgɛsɛgɛli kɛ ka ɲɛsin dɔ ma min ka dun.
- Aw ye aw yɛrɛ sumaya
Dumbbell Sanfɛla Squat Soalan Lazim
Adakah pemula boleh lakukan Dumbbell Sanfɛla Squat?
Ɔwɔ, daminɛbagaw bɛ se ka Dumbbell Overhead Squat farikoloɲɛnajɛ kɛ tiɲɛ na, nka a nafa ka bon ka daminɛ ni girinya ye min bɛ mɔgɔ lafiya ani min bɛ se ka kunbɛn. Nin farikoloɲɛnajɛ in bɛ cogoya ɲuman ni balansi de wajibiya, o la nafa ka bon ka lamaga dege ni girinya tɛ walima ni dumbbell nɔgɔman ye fɔlɔ. A ka ɲi fana i ka degelikɛnɛ walima farikoloɲɛnajɛla dɔ bila ka i bilasira cogo bɛnnen na walasa ka i yɛrɛ tanga joginw ma minnu bɛ se ka kɛ.
Apakah variasi umum bagi Dumbbell Sanfɛla Squat?
- Dumbbell Overhead Squat (Dumbbell Double Overhead Squat): O fɛn caman ɲɔgɔnna ye ka dumbbell minɛ bolo kelen-kelen bɛɛ la ani ka u fila bɛɛ kɔrɔta sanfɛ k’a sɔrɔ i bɛ sɔgɔsɔgɔ, o bɛ dɔ fara farikoloɲɛnajɛ fanga ni a gɛlɛya kan.
- Dumbbell Overhead Split Squat: Nin fɛn caman ɲɔgɔnna in na, i bɛ dumbbell minɛ sanfɛ ni bolo kelen ye k’a sɔrɔ i bɛ split squat kɛ, o min bɛ sen kelen laɲini a waati kelen na.
- Dumbbell Overhead Squat with Rotation (Dumbbell Overhead Squat with Rotation): O bεε bε bεn farikolo-yɔrɔ-yɔrɔ-ko dɔ Fàra squat (yɔrɔ) jukɔrɔ, o min bɛ ‘kɔnɔna Dòn ani ka jiginni fanga Fàra ɲɔgɔn kan.
- Dumbbell Overhead Walking Squat (Dumbbell Overhead Walking Squat): O fɛn caman ɲɔgɔnnabɔli in bɛ kɛ ni sanfɛla-sɔgɔli kɛli ye k’a sɔrɔ i bɛ taama ka taa ɲɛfɛ, o bɛ fɛn dɔ fara a kan min bɛ se ka fanga sɔrɔ ani ka gɛlɛya don jɛ-ka-baara la.
Apakah latihan yang baik sebagai pelengkap untuk Dumbbell Sanfɛla Squat?
- Goblet Squat ye farikoloɲɛnajɛ wɛrɛ ye min bɛ ɲɔgɔn dafa, bawo a bɛ kɛ fana ni sɔgɔsɔgɔninjɛ ye ni girinya min bɛ minɛ farikolo ɲɛfɛ, o bɛ dɛmɛ ka sɔgɔsɔgɔcogo, a kɔnɔna fanga ani a balansi ɲɛ, o bɛɛ ye fɛnba ye Dumbbell Overhead Squat la.
- Overhead Press ye degeliw nafama ye min bɛ Dumbbell Overhead Squat dafa ni kɛrɛnkɛrɛnnenya la ka kamankunw ni bolokɔniw barika bonya, ka sabatili ni kunbɛnni sabati ni dumbbellw minɛna sanfɛ squat waati.
Kata kunci berkaitan dengan Dumbbell Sanfɛla Squat
- Dumbbell Overhead Squat farikoloɲɛnajɛ
- Degeliw minnu bɛ kɛ ka ɲɛgɛnɛsira naani barika bonya
- Thigh toning farikoloɲɛnajɛw
- Dumbbell degeliw kɛli senw na
- Sanfɛ Squat ni Dumbbell ye
- Dumbbell farikoloɲɛnajɛw ka ɲɛsin cɛya farikolo ma
- Farikolo naani degeliw ni Dumbbell ye
- Dumbbell Overhead Squat ka ɲɛsin sen fasaw ma
- Ka cɛya barika bonya ni Dumbbells ye
- Dumbbell Overhead Squat fɛɛrɛ.