Hip Raise Tɔdzisasrã
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Sissejuhatus Hip Raise Tɔdzisasrã
Hip Raise Bridge nye kamedede sẽŋu aɖe si doa ŋusẽ glutes, hamstrings, kple core koŋ, eye wònaa dadasɔ kple liƒo hã nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedefefewɔla bibiwo siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe kamedede ƒe seƒe vovovowo 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 akɔtave ƒe afɔkua dzi akpɔtɔ.
Ülatuse sooritamine: Sisuline õpetus Hip Raise Tɔdzisasrã
- Ðo wò abɔwo ɖe wò axawo dzi, eye wò asibidɛwo nadze ŋgɔ anyigba.
- Vivivi la, kɔ wò akɔta tso anyigba to wò afɔkpodziwo tutu me, nàna wò akɔta nanɔ dzɔdzɔe eye wò afɔwo nanɔ anyigba.
- Lé nɔnɔmea ɖe etame sɛkɛnd ʋɛ aɖewo, eye nàkpɔ egbɔ be wò ŋutilã wɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo.
- Ðe wò akɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.
Nõuanded sooritamiseks Hip Raise Tɔdzisasrã
- Na Wò Nu Vevitɔ: Vodada siwo amewo wɔna zi geɖe dometɔ ɖekae nye be wometsɔa woƒe nu vevitɔ dea eme le kamedede sia me o. Hafi nàkɔ wò akɔta tso anyigba la, kpɔ egbɔ be yebla yeƒe ƒodo ƒe lãmekawo sesĩe. Menye ɖeko esia kpena ɖe ŋuwò be wò akɔta nali ke ko o, ke enaa kamededea wɔa dɔ nyuie wu hã.
- Kɔ Dzi Kple Ðeɖi Blewu: Ƒo asa na tetekpɔ be yeaƒu du ato ʋuʋuawo me. Kɔ wò akɔta blewuu tso anyigba vaseɖe esime wò klowo, akɔta, kple abɔta nazu fli dzɔdzɔe. Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo eye emegbe nàɖiɖi wò akɔta blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
- Na Wò Klowo Nanɔ Ðekawɔwɔ Me: Vodada bubu si bɔ enye be woɖea mɔ na kloawo be woage ɖe eme alo atutu wo ado goe ayi
Hip Raise Tɔdzisasrã KKK
Kas algajad saavad teha Hip Raise Tɔdzisasrã?
Ẽ, gɔmedzelawo ate ŋu awɔ Hip Raise Bridge kamededea godoo. Enye kamedede nyui aɖe na ŋusẽdodo akɔta ƒe akpa si le anyime, akɔtaƒu, kple akɔtaƒuwo. Gake ele vevie be nàdze egɔme kple kpekpeme si dzi woate ŋu aɖu eye wò susu nanɔ nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Ne ènye ame yeye le kamedede me la, ate ŋu aɖe vi be hehenala alo kamedede bibi aɖe nafia mɔ wò le kamededeawo me le gɔmedzedzea me.
Millised on tavalised variatsioonid Hip Raise Tɔdzisasrã?
- Glute Bridge March: Le tɔtrɔ sia me la, èwɔa hip raise bridge eye emegbe nètrɔa wò klowo ɖe dzi yia wò akɔta, abe alesi nàzɔ ɖe teƒea ene.
- Hip Raise Bridge with Resistance Band: Tɔtrɔ sia bia be nàtsɔ tsitretsiɖeŋuka aɖe aƒo xlã wò ata, le wò klowo tame tututu, si naa tsitretsiɖeŋu geɖe wu eye wòwɔa dɔ na wò ata gotatɔ kple glutes vevie wu.
- Elevated Hip Raise Bridge: Tɔtrɔ sia bia be nàda wò afɔwo ɖe teƒe si kɔkɔ abe zikpui alo afɔti ene, si naa wò ʋuʋu ƒe didime dzina ɖe edzi eye wònaa kamededea nu sẽna ɖe edzi.
- Hip Raise Bridge with Weight: Tɔtrɔ sia bia be nàtsɔ kpekpeme aɖe, abe barbell alo dumbbell ene, aɖo wò akɔta be wòagatsi tre ɖe eŋu geɖe wu eye wòatsɔ ado go wò lãmekawo geɖe wu.
Millised on head täiendavad harjutused Hip Raise Tɔdzisasrã?
- Deadlift la kpena ɖe Hip Raise Bridge ŋu to ŋusẽdodo akɔta ƒe akpa si le anyime, akɔtaƒuwo, kple akɔtaƒuwo, siwo nye lãmeka mawo ke siwo wozãna le Hip Raise Bridge me, si wɔnɛ be wò dɔwɔwɔ bliboa kple wò liƒo dzina ɖe edzi.
- Squat nye kamedede bubu si kpena ɖe Hip Raise Bridge ŋu elabena eɖoa taɖodzinu na ŋutilã ƒe akpa si le ete, si me akɔta, akɔta, kple afɔ ene hã le, si wɔnɛ be wò ŋutilã ƒe akpa si le ete ƒe ŋusẽ bliboa nyona ɖe edzi eye wònaa wò Hip Raise Bridge wɔa dɔ nyuie wu.
Seotud märksõnad Hip Raise Tɔdzisasrã
- Ŋutilã ƒe kpekpeme Hip Raise Bridge
- Akɔta ƒe kamedede le aƒeme
- Ŋutilã ƒe kpekpeme ƒe kamedede na akɔta
- Hip Raise Bridge ƒe kamedede
- No-dɔwɔnuwo akɔta kamedede
- Hip Bridge ƒe kamededewo
- Ŋusẽdodo akɔta kple Hip Raise Bridge
- Ŋutilã ƒe kpekpeme ƒe akɔta ƒe ŋusẽdodo kamededewo
- Aƒeme kamedede na akɔta
- Hip Raise Bridge na akɔta ƒe toning