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Hip Raise Tɔdzisasrã

Ülatuse profiil

KehaosTsiitsinaba
VarustusAwoɖewo ɖe eye diname la.
Esmane LihasedRectus Abdominis
Teisene LihasedDeltoid Anterior, Gluteus Maximus, Hamstrings, Obliques
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Sissejuhatus Hip Raise Tɔdzisasrã

Hip Raise Bridge nye kamedede si doa ŋusẽ nu veviwo si koŋ tɔa ŋku akɔta, akɔtaƒuwo kple akɔta ƒe akpa si le anyime, si doa nɔnɔme nyuitɔ ɖe ŋgɔ eye wòkpena ɖe ame ŋu le mɔxexe ɖe akɔta ƒe vevesese nu. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena mehiã dɔwɔnu aɖeke o eye woate ŋu atrɔ asi le eŋu be wòasesẽ. Ame ɖekaɖekawo adi be yewoatsɔ Hip Raise Bridges ade yewoƒe ɖoɖowɔɖi me be yewoana ŋusẽ vevi bliboa nanyo ɖe edzi, ana kamedefefewo ƒe dɔwɔwɔ nanyo ɖe edzi, eye woado alɔ gbesiagbe dɔwɔwɔ ƒe ʋuʋu.

Ülatuse sooritamine: Sisuline õpetus Hip Raise Tɔdzisasrã

  • Da wò abɔwo ɖe wò axawo dzi eye wò asibidɛwo nadze ŋgɔ anyigba be nàli ke.
  • Kɔ wò akɔta blewuu tso anyigba to wò akɔta mimi me, wò akɔta nanɔ dzɔdzɔe eye nàtu wò afɔkpodziwo me, vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta vaseɖe wò klowo dzi.
  • Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàna wò nu vevitɔ nanɔ dɔ wɔm eye wò akɔta nakɔ ɖe dzi.
  • Vivivi la, ɖiɖi wò akɔta ɖe anyi va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be menye ɖeko yeɖiɖi yeƒe akɔta ko o, ke boŋ yeɖu ʋuʋua dzi. Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Hip Raise Tɔdzisasrã

  • **Ƒo asa na wò akɔta ƒe akɔta ƒoƒo**: Vodada si bɔ enye akɔta ƒoƒo le kamedede me si ate ŋu ana akɔta nate ɖeɖi ame ŋu. Ke boŋ, lé fɔ ɖe wò akɔta ƒe nɔnɔme si mede akpa aɖeke dzi o ŋu le ʋuʋua katã me. De wò lãmeka veviwo me be wòakpe ɖe ŋuwò nàlé wò lãmekawo ƒe sɔsɔme sia me ɖe asi.
  • **Ʋuʋu si Dzi Woɖu**: Mègawɔ kamededea kabakaba o. Kɔ wò akɔta tso anyigba blewuu eye nàɖiɖi wo ɖe anyi ake kple dziɖuɖu. Esia akpe ɖe lãmeka siwo sɔ ŋu be woawɔ dɔ eye woaxe mɔ ɖe abixɔxɔ nu.
  • **Full Hip Extension**: Be nàkpɔ viɖe geɖe tso kamededea me la, kpɔ egbɔ be yekɔ yeƒe akɔta vaseɖe esime wòasɔ kple wò klowo kple abɔta. Kekeɖenudɔ blibo siae nye afisi glute ƒe dɔwɔwɔ si sɔ gbɔ wu la dzɔna le. Ƒo asa na vodada si bɔ

Hip Raise Tɔdzisasrã KKK

Kas algajad saavad teha Hip Raise Tɔdzisasrã?

Ẽ, gɔmedzelawo ate ŋu awɔ Hip Raise Bridge kamededea godoo. Enye kamedede bɔbɔe aɖe si woɖoa taɖodzinu na glutes, akɔta ƒe akpa si le anyime, kple ƒodo ƒe lãmekawo. Gake ele vevie be nàdze egɔme kple gbugbɔgagblɔ ƒe xexlẽme si bɔbɔ eye nàdzi ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, nɔnɔme nyuitɔ le vevie ŋutɔ be woaxe mɔ ɖe abixɔxɔ nu, eyata ame siwo le kamedede gɔme dzem ate ŋu adi be kamedede ŋuti nunyala aɖe nalé ŋku ɖe yewoƒe nɔnɔme ŋu.

Millised on tavalised variatsioonid Hip Raise Tɔdzisasrã?

  • Hip Raise Bridge with Resistance Band: To tsitretsitsi ƒe ka si wotsɔ kpe ɖe ata ŋu me la, tɔtrɔ sia gadea kuxi bubu ɖe akɔta kple ata ŋu.
  • Hip Raise Bridge on Stability Ball: Hip raise bridge wɔwɔ kple wò afɔwo ɖe stability ball dzi nana be malikenyenye ƒe akpa aɖe kpena ɖe eŋu, si ate ŋu akpe ɖe ŋuwò nàƒo wò nu vevi la nu ƒu eye nàda asɔ nyuie wu.
  • Hip Raise Bridge with Weight: Kpekpeme dada ɖe wò akɔta dzi le kamededea me ate ŋu ana ŋusẽa nadzi ɖe edzi eye wòanye kuxi gã aɖe na glutes kple hamstrings.
  • Elevated Hip Raise Bridge: Tɔtrɔ sia bia be nàda wò afɔwo ɖe teƒe si kɔkɔ, abe zikpui alo afɔti ene, si nana wò ʋuʋu ƒe didime dzina ɖe edzi eye wòɖoa taɖodzinu na akɔta kple akɔtaƒuwo vevie wu.

Millised on head täiendavad harjutused Hip Raise Tɔdzisasrã?

  • Squat kamededea kpena ɖe Hip Raise Bridge ŋu elabena edoa ŋusẽ gluteal lãmekawo, quadriceps, kple hamstrings hã, siwo le vevie ŋutɔ na akɔta ƒe nɔnɔme si wodo ɖe dzi la me léle ɖe asi le Hip Raise Bridge me.
  • Deadlift kamededea kpena ɖe Hip Raise Bridge ŋu to dɔwɔwɔ le megbe kɔsɔkɔsɔ bliboa ŋu, si me akɔtaƒuwo, akɔtaƒuwo, kple akɔta ƒe lãmekawo hã le, siwo katã le vevie ŋutɔ be woawɔ Hip Raise Bridge nyuie eye woanɔ dedie.

Seotud märksõnad Hip Raise Tɔdzisasrã

  • Ŋutilã ƒe kpekpeme Hip Raise Bridge
  • Kamedede siwo wotsɔ ɖoa ​​akɔta ŋu
  • Hip Raise Bridge ƒe kamedede
  • Ŋutilã ƒe kpekpeme ƒe kamedede na akɔta
  • Le aƒeme Hip Raise Tɔdzisasrã
  • Hip Raise Bridge ƒe mɔnu
  • Kamedede siwo nana ame ƒe akɔta trɔna
  • No-dɔwɔnu akɔta kamedede
  • Ŋutilã ƒe kpekpeme tɔdzisasrã na akɔta
  • Hip Raise Bridge kamedede ƒe mɔfiame