Kusukuma nyonga na dumbbell
Learn how to do Kusukuma nyonga na dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma nyonga na dumbbell is a Dumbbells exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Quadriceps. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Kusukuma nyonga na dumbbell
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain.
💡 Instructions:
Sit on the floor with your upper back against a bench and feet flat on the ground.
Place the dumbbell across your hips and hold it securely.
Engage your core and drive through your heels to lift your hips upward.
Squeeze your glutes at the top position.
Lower your hips back down in a controlled manner and repeat.
⚠️ Common mistakes:
Arching the lower back at the top.
Letting knees cave inward.
Using momentum instead of controlled movement.
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Start Free TrialMuscles Worked by Kusukuma nyonga na dumbbell
Equipment
- Dumbbells
Calories Burned Doing Kusukuma nyonga na dumbbell
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma nyonga na dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kusukuma nyonga na dumbbell
What muscles does Kusukuma nyonga na dumbbell work?
Kusukuma nyonga na dumbbell primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps.
How do you do Kusukuma nyonga na dumbbell correctly?
A hip thrust variation using a dumbbell for added resistance, targeting the glutes and posterior chain. 💡 Instructions: Sit on the floor with your upper...
Is Kusukuma nyonga na dumbbell good for beginners?
Kusukuma nyonga na dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kusukuma nyonga na dumbbell?
Kusukuma nyonga na dumbbell requires: Dumbbells.
What are the benefits of Kusukuma nyonga na dumbbell?
Kusukuma nyonga na dumbbell strengthens the Glutes, engages the Hamstrings and Quadriceps.
What exercises are similar to Kusukuma nyonga na dumbbell?
Similar exercises to Kusukuma nyonga na dumbbell include Kusukuma nyonga na mashine, Kusukuma nyonga na mashine kwa mguu mmoja, Kickback ya glute na kebo - kusimama, Cable Hip Abductions – Standing.
Is Kusukuma nyonga na dumbbell better than Kusukuma nyonga na mashine?
Both Kusukuma nyonga na dumbbell and Kusukuma nyonga na mashine target the Glutes. Choose based on your available equipment and training goals.
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