Tsitretsitsi Band Glute Tɔdzisasrã
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Sissejuhatus Tsitretsitsi Band Glute Tɔdzisasrã
Resistance Band Glute Bridge nye kamedede si wɔa dɔ ŋutɔ si woɖoa taɖodzinu na glutes, hamstrings, kple core, si doa ŋusẽ, liƒo, kple toning ɖe ŋgɔ le teƒe siawo. Kamedede sia sɔ nyuie na amesiame, tso kamedede gɔmedzelawo dzi va ɖo kamedede deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe amea ƒe kamedede ƒe seƒe nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena ate ŋu ana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi, ana yewoƒe kamedefefewɔwɔ nanyo ɖe edzi, eye wòakpe ɖe ame ŋu le abixɔxɔ nu.
Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi Band Glute Tɔdzisasrã
- De tsitretsitsi ƒe ka aɖe wò ata, le wò klowo tame tututu, eye nàkpɔ egbɔ be ele dedie gake mesẽ akpa o.
- Tu wò afɔkpodzi be nàkɔ wò akɔta tso anyigba, eye nàsẽ wò akɔta ne èle esia wɔm, esime nèle tsitretsiɖeŋua me tom tso kaƒomɔ̃a gbɔ.
- Lé nɔnɔmea me ɖe asi 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 afisi nèdze egɔme tsoe, eye nàlé tsitretsiɖeŋua me ɖe asi le kamededea me, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.
Nõuanded sooritamiseks Tsitretsitsi Band Glute Tɔdzisasrã
- Zã Wò Glutes: Vodada si bɔ enye be nàtu wò akɔta alo wò akɔta ƒe ka ɖe dzi ɖe wò akɔta teƒe. Be nàƒo asa na esia la, kpɔ egbɔ be yemimi wò akɔta ne èle wò akɔta kɔm tso anyigba. Esia akpe ɖe ŋuwò be lãmeka siwo sɔ nawɔ dɔ eye nàkpɔ viɖe geɖe tso kamededea me.
- Na Wò Klowo Naɖe Vovo: Vodada bubu si bɔ enye be nàna wò klowo nadze ɖe wo nɔewo ŋu le kamededea me. Na wò klowo nanɔ dodom le haƒohaa ƒe tsitretsitsi ŋu le ʋuʋua katã me. Esia akpe ɖe ŋuwò nàwɔ wò gluteus medius kple maximus ŋudɔ nyuie wu.
- Ʋuʋu si Dzi Woɖu: Mègawɔ kamededea kabakaba o. Kpɔ egbɔ be yewɔ ʋuʋua blewu
Tsitretsitsi Band Glute Tɔdzisasrã KKK
Kas algajad saavad teha Tsitretsitsi Band Glute Tɔdzisasrã?
Ẽ, gɔmedzelawo ate ŋu awɔ Resistance Band Glute Bridge kamededea godoo. Le nyateƒe me la, enye kamedede nyui aɖe na gɔmedzelawo elabena ele bɔbɔe vie eye woate ŋu atrɔ asi le eŋu be wòasɔ ɖe kamedede ƒe seƒe ɖesiaɖe nu. Eɖoa taɖodzinu na glute lãmekawo eye wòkpena ɖe wo ŋu wodoa ŋusẽ wo hewɔa woƒe ŋusẽ. Mɔfiame vevi aɖee nye esi: 1. Mlɔ anyi ɖe wò akɔta eye nàbɔbɔ wò klowo eye nàbɔbɔ wò afɔwo ɖe anyigba. De tsitretsitsi ƒe ka aɖe wò ata, le wò klowo tame tututu. 2. Tu wò akɔta yi dzi ɖo ta dzisasrãa gbɔ, eye nàmimi wò akɔta ne èle ekɔm. Ele be tsitretsiɖeŋuha la natsɔ kuxi bubu akpe ɖe ʋuʋua ŋu. 3. Ðe wò akɔta ɖiɖi va anyigba be nàwu rep ɖeka nu. 4. Taɖodzinu na 10-15 reps, alo agbɔsɔsɔme si nàte ŋu awɔ kple nɔnɔme nyui. Ðo ŋku edzi be ele vevie be nàɖu wò ʋuʋu dzi eye wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me. Ne ènye ame yeye le kamedede me la, anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala aɖe be yeakpɔ egbɔ be yele kame dem nyuie eye...
Millised on tavalised variatsioonid Tsitretsitsi Band Glute Tɔdzisasrã?
- Resistance Band Glute Bridge with Abduction: Le tɔtrɔ sia me la, èwɔa bridge si wozãna ɖaa gake ètsɔa klo ƒe abduction kpena ɖe eŋu le etame, eye nètutua wò klowo doa goe ɖe resistance band la ŋu be woawɔ ɖeka kple gotagome glutes.
- Resistance Band Glute Bridge Pulses: Le esi teƒe be nàwɔ tɔdzisasrã blibowo la, ènɔa tɔdzisasrãa ƒe nɔnɔme me eye nèwɔa ʋuʋudedi suesuesuewo, si wɔnɛ be glutes la nɔa tetem ɣesiaɣi.
- Resistance Band Glute Bridge Hold: Tɔtrɔ sia bia be woalé tɔdzisasrãa ƒe nɔnɔme me ɖe asi ɣeyiɣi didi aɖe, si nana glute lãmekawo ƒe dzidodo dzina ɖe edzi.
- Marching Resistance Band Glute Bridge: Le tɔtrɔ sia me la, èdzea egɔme tso tɔdzisasrãa ƒe nɔnɔme me eye emegbe nèkɔa klo ɖeka ɖe dzi ɖekaɖeka ɖoa ta wò akɔta, eye nèsrɔ̃a azɔlizɔzɔ ƒe ʋuʋu esime nèle akɔtawo dzim.
Millised on head täiendavad harjutused Tsitretsitsi Band Glute Tɔdzisasrã?
- Clamshells with Resistance Band: Kamedede sia kpena ɖe Glute Bridge ŋu to ŋkuléle ɖe gotagome glutes kple hip abductors ŋu, siwo mewɔa dɔ nyuie zi geɖe le ŋutilã ƒe akpa si le anyime ƒe kamedede deŋgɔwo me o, gake wole vevie ŋutɔ na akɔta ƒe liƒo kple akɔta ƒe ŋusẽ bliboa.
- Donkey Kicks with Resistance Band: Kamedede sia doa Glute Bridge ƒe viɖewo ɖe ŋgɔ to alesi wòɖoa taɖodzinu na glutes tso dzogoe bubu dzi, si wɔnɛ be wokpɔa egbɔ be glute kamedede si le goglo nyuie eye wòdoa lãmekawo ƒe tsitsi si da sɔ ɖe ŋgɔ.
Seotud märksõnad Tsitretsitsi Band Glute Tɔdzisasrã
- Tsitretsitsi Band Glute Tɔdzisasrã kamedede
- Akɔta kamedede kple Resistance Band
- Glute Tɔdzisasrã Tsitretsitsi Band ƒe ɖoɖowɔɖi
- Ŋusẽdodo Akɔta kple Tsitretsitsi Band
- Resistance Band kamededewo na akɔta
- Glute Tɔdzisasrã kple Tsitretsitsi Band mɔnu
- Resistance Band kamedede na akɔta ƒe lãmekawo
- Glute Tɔdzisasrã zã Tsitretsitsi Band
- Tsitretsitsi Band akɔta ŋusẽdodo kamedede
- Alesi woawɔ Glute Bridge kple Resistance Band.