Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba
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Sissejuhatus Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba
Glute Bridge One Leg on Floor kamedede nye ŋutilã ƒe akpa si le anyime ƒe kamedede si koŋ tsia tre ɖe gluteus ƒe lãmekawo, akɔtaƒuwo, kple nu veviwo ŋu, si doa ŋusẽ, dadasɔ, kple liƒo ɖe ŋgɔ. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutete nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã ƒe akpa si le anyime nasẽ ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, eye woaɖe abi si le akɔta kple klo ŋu dzi akpɔtɔ.
Ülatuse sooritamine: Sisuline õpetus Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba
- Do afɔ ɖeka ɖe enu tẽ, eye nàna wòasɔ kple wò afɔ evelia ƒe ata.
- Tu wò afɔ si nèdo la me, nàkɔ wò akɔta ɖe dzi eye nàna wò afɔ si keke la nakɔ ɖe dzi. Kpɔ egbɔ be wò ŋutilã wɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo.
- Lé nɔnɔmea me ɖe asi le etame sɛkɛnd ʋɛ aɖewo, eye nàtsɔ wò susu aɖo wò akɔtaƒuwo mimi ŋu.
- Ðe wò akɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàna wò afɔ si keke la nanɔ yame. Gbugbɔ wɔ kamededea kple afɔ ɖeka alo nàɖɔli afɔwo abe alesi wò kamedede ƒe ɖoɖoa gblɔe ene.
Nõuanded sooritamiseks Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba
- Do Wò Nu Gbagbewo: Hafi nàkɔ wò akɔta la, tsɔ wò akɔta de eme to wò ƒodo ƒe asike hehe yi wò akɔta gbɔ me. Esia akpɔ wò akɔta ta eye wòakpe ɖe ŋuwò nàda asɔ le kamededea me.
- Kɔkɔ Kple Keke: Tu wò afɔkpodziwo be nàkɔ wò akɔta tso anyigba esime nèle wò akɔta dzɔdzɔe. Le ɣeyiɣi ma ke me la, keke afɔ ɖeka ɖe enu tẽe wòasɔ ɖe wò ŋutilã nu. Ƒo asa na wò akɔta ƒe akɔta ƒoƒo alo nàna wò akɔta nadze anyi, eye wo ame evea siaa nye vodada siwo bɔ siwo ate ŋu ana nàxɔ abi.
- Lé Ðe Asi Kple Ðe Eme: Lé nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò akɔta blewuu agbugbɔ aɖo anyigba. Kpɔ egbɔ be yeɖiɖi yeƒe ŋutilã ɖe anyi le mɔ si dzi nàɖu nu tsɔ wu be nàna wòaɖiɖi kpata, si ate ŋu ahe teteɖeanyi vɛ.
- Gbugbɔ gblɔe eye
Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba KKK
Kas algajad saavad teha Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba?
Ẽ, gɔmedzelawo ate ŋu awɔ Glute Bridge One Leg on Floor kamededea godoo. Enye kamedede bɔbɔe si wɔa dɔ nyuie be woado ŋusẽ glutes, hamstrings, kple core. Gake nɔnɔme nyuitɔ le vevie be woaƒo asa na abi ɖesiaɖe si ate ŋu adzɔ. Wokafui be nàdze egɔme kple Glute Bridge si wozãna ɖaa hafi ayi ŋgɔ ayi afɔ ɖeka ƒe tɔtrɔ gbɔ. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.
Millised on tavalised variatsioonid Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba?
- Glute Bridge with Resistance Band: Le tɔtrɔ sia me la, wotsɔa tsitretsitsi ƒe ka aɖe ƒoa xlã ataawo be wòana tsitretsitsi nadzi ɖe edzi, si wɔnɛ be glutes la wɔa dɔ sesĩe wu le kamededea me.
- Glute Bridge with Foot on a Stability Ball: Tɔtrɔ sia bia be woatsɔ afɔ ɖeka aɖo bɔl si li ke dzi esime wole tɔdzisasrãa wɔm, si naa dadasɔ ƒe akpa aɖe kpena ɖe eŋu eye wòƒoa nu kple nu vevitɔa.
- Glute Bridge kple Afɔkpodzi ƒe Kpekpeme: Tɔtrɔ sia bia be woatsɔ afɔkpodzi ƒe kpekpeme abla afɔ si wodo ɖe dzi be wòagatsi tre ɖe eŋu geɖe wu, si gagblẽa afɔkpodzi kple afɔkpodzi ƒe kawo me ɖe edzi.
- Afɔ ɖeka ƒe Glute Tɔdzisasrã le Anyigba si Kɔkɔ Dzi: Tɔtrɔ sia bia be woatsɔ afɔ ɖeka awɔ kamededea le teƒe si kɔkɔ abe afɔɖeɖe alo zikpui ene, si wɔnɛ be kamededea ƒe ʋuʋu kple sesẽme dzina ɖe edzi.
Millised on head täiendavad harjutused Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba?
- Lunges ateŋu akpe ɖe Glute Bridge One Leg on Floor hã ŋu esi wowɔa dɔ le lãmeka ƒe hatsotso ɖeka mawo ke me - glutes, hamstrings, kple quads - gake le ʋuʋu ƒe didime vovovowo me, si wɔnɛ be dɔwɔwɔ ƒe kamedede bliboa nanyo ɖe edzi.
- Deadlifts nye kamedede nyui bubu si kpena ɖe eŋu elabena menye glutes ɖeɖekoe woɖoa taɖodzinu na o ke boŋ akɔta ƒe akpa si le anyime kple core hã, siwo le vevie ŋutɔ na dadasɔ kple liƒo me léle ɖe asi le Glute Bridge One Leg on Floor kamededea me.
Seotud märksõnad Glute Tɔdzisasrã Afɔ Ðeka Le Anyigba
- Afɔ ɖeka ƒe glute bridge kamedede
- Ŋutilã ƒe kpekpeme ƒe akɔta ƒe kamedede
- Afɔ ɖeka ƒe anyigba tɔdzisasrã
- Glute ƒe ŋusẽdodo kamededewo
- Aƒeme kamedede na akɔta
- Glute tɔdzisasrã si le akpa ɖeka
- Ŋutilã ƒe kpekpeme kamedede na gluteus lãmekawo
- Afɔ ɖeka ƒe akɔta kɔklɔ ƒe kamedede
- No-dɔwɔnu akɔta kamedede
- Glute tɔdzisasrã si me afɔ ɖeka ƒe tɔtrɔ le