Band Lying Senw kɔrɔtacogo tilennen

• Bahagian Badan: Pinggul
• Peralatan: Alat-latihan.
• Otot Utama: Iliopsoas
• Otot Sekunder: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Pengenalan kepada Band Lying Senw kɔrɔtacogo tilennen

Band Lying Straight Leg Raise ye farikolo duguma farikoloɲɛnajɛ ye min bɛ ɲɛsin fɔlɔ kɔkiliw ni kɔnɔbara fasaw ma, o bɛ dɛmɛ ka farikolo fanga ni a sabatili ɲɛ. Nin degeli in bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, k’a ta daminɛbagaw la ka taa a bila mɔgɔ ɲɛnamaw la, bawo a bɛ se ka sɛmɛntiya nɔgɔya la walasa a ka bɛn mɔgɔ ka sekow ma. Mɔgɔw ​​bɛna a fɛ ka nin farikoloɲɛnajɛ in kɛ walasa k’u fanga koloma bonya, ka balansi ɲɛ, ani ka dɛmɛ don kɔdimi kunbɛnni na.

Melakukan: Panduan Langkah demi Langkah Band Lying Senw kɔrɔtacogo tilennen

• Aw bɛ aw tɛgɛw to aw kɛrɛ fɛ, aw bolokɔniw ɲɛsinnen bɛ duguma walasa ka dɛmɛ don, ani aw senw ka tilennen bɔ aw ɲɛfɛ.
• Aw bɛ aw senw kɔrɔta dɔɔni dɔɔni ka bɔ duguma ka u to u tilennen na, ka u sama ka kɛɲɛ ni bandi ka rezisti ye fo u ka kɛ degere 90 ye ka bɔ aw fari la.
• Aw bɛ aw jɔ dɔɔni lamaga sanfɛ, o kɔ aw bɛ aw senw jigin dɔɔni dɔɔni ka segin ka jigin ka se a daminɛyɔrɔ ma, ka aw yɛrɛ tanga bandi samali ma.
• Aw bɛ segin nin lamaga in kan segin-ka-bɔnye hakɛ ɲininen na, aw bɛ aw jija ka aw kɔnɔna to a ka baara la ani ka aw kɔ kɛ ka a kɛ duguma farikoloɲɛnajɛ bɛɛ kɔnɔ.

Tips untuk Melakukan Band Lying Senw kɔrɔtacogo tilennen

• **Jɛkulu sigicogo ɲuman**: Aw bɛ a daminɛ ni aw dalen ye aw kɔ la ka aw senw tilennen to. Aw bɛ bandi siri aw senkɔniw lamini na. Aw tɛgɛw ka kan ka kɛ aw kɛrɛ fɛ, aw bolokɔniw ka kan ka jigin. Nin jɔyɔrɔ in bɛna a to i ka sabati ani ka i dɛmɛ ka i yɛrɛ tanga degun kunntan si ma i kɔ duguma.
• **Lamaga dɔɔni dɔɔni ani ka jɔ**: Aw bɛ aw yɛrɛ tanga kɔrɔbɔli ma ka kɔrɔtɔ farikoloɲɛnajɛ la. Aw bɛ sen kelen kɔrɔta ka ɲɛ ka taa sanfɛ ka taa sanfɛ ka sɔrɔ ka sen tɔ kelen to duguma. Lamaga ka kan ka kɛ dɔɔnin dɔɔnin ani ka kɔlɔsi, ka sinsin lamagacogo ɲuman kan sanni ka sinsin a hakɛ kan.
• **Engage Your Core**: Nin degeli in tɛ kɛ i senw dɔrɔn de kan. O fana ye fɛɛrɛ ɲumanba ye walasa k’i ka core (kɔnɔnafili) Kɛ. Ni aw bɛ aw sen kɔrɔta, aw bɛ aw jija

Band Lying Senw kɔrɔtacogo tilennen Soalan Lazim

Adakah pemula boleh lakukan Band Lying Senw kɔrɔtacogo tilennen?

Ɔwɔ, daminɛbagaw bɛ se ka Band Lying Straight Leg Raise degeliw kɛ sisan. O ye farikoloɲɛnajɛ nɔgɔman ye min bɛ kɔnɔbara duguma fasaw laɲini. Nka, a nafa ka bon ka a daminɛ ni farikolo tangalan ye min fanga bɛnnen don ani ka dɔ fara a kɛlɛli kan dɔɔni dɔɔni ni aw fanga bɛ ka bonya. O fana ye fɛnba ye walasa ka cogoya ɲuman mara walasa i kana jogin. Ni aw dalen tɛ farikoloɲɛnajɛ kɛcogo la, aw bɛ a lajɛ ka bilasirali ɲini farikoloɲɛnajɛla dɔ fɛ.

Apakah variasi umum bagi Band Lying Senw kɔrɔtacogo tilennen?

• Band Lying Single Leg Raise: Sani i ka sen fila kɔrɔta waati kelen na, nin cogoya in bɛ sinsin sen kelen kan a waati kelen na, ka farikoloɲɛnajɛ fanga bonya sen kelen-kelen bɛɛ kan.
• Band Lying Straight Leg Raise with Hip Thrust: Aw kɛlen kɔ ka aw senw kɔrɔta ka ɲɛ san fɛ, aw bɛ hip thrust dɔ fara a kan walasa ka aw ka kɔkiliw ni aw ka kɔkiliw duguma da ɲɔgɔn na ka ɲɛ.
• Band Lying Straight Leg Raise with Ankle Weights: Ni aw ye senkɔniw girinya fara a kan, o bɛ dɔ fara farikoloɲɛnajɛ gɛlɛya ni a kɛlɛli kan, o bɛ a to aw farikolo bɛ baara kɛ kosɛbɛ.
• Band Lying Straight Leg Raise with a Twist: Nin fɛn caman ɲɔgɔnna in na, i bɛ fɛn dɔ fara a kan min bɛ lamaga sanfɛ walasa k’i farikolo yɔrɔw minɛ minnu bɛ wuli, ka farikoloɲɛnajɛ bɛɛ lajɛlen ɲɛ.

Apakah latihan yang baik sebagai pelengkap untuk Band Lying Senw kɔrɔtacogo tilennen?

• The Plank: The Plank bɛ Band Lying Straight Leg Raise dafa ni farikolo yɔrɔw baara ye cogo la min bɛ sabati ani ka kɛ isometric ye, o bɛ dɛmɛ ka core fanga ni muɲuli bɛɛ lajɛlen ɲɛ, o min nafa ka bon sen kɔrɔtacogo ɲuman na.
• Glute Bridge (Glute Bridge): Nin degeliw bɛ Band Lying Straight Leg Raise dafa barisa a bɛ glutes ni kɔ duguma-yɔrɔ laɲini, olu minnu nafa ka bon kosɛbɛ walasa ka jɔcogo ɲuman mara sen kɔrɔta waati la, wa a bɛ dɛmɛ fana ka kɔdimi walima jogin suguya bɛɛ bali.