Levier Côté Hip Adduction (Adduction) ye

• Bahagian Badan: Pinggul
• Peralatan: Mesin cekak
• Otot Utama: Gluteus Maximus

Pengenalan kepada Levier Côté Hip Adduction (Adduction) ye

Lever Side Hip Adduction ye fanga sabatili degeliw ye min bɛ ɲɛsin fɔlɔ cɛya kɔnɔna fasaw ni kɔkili adductors ma, o bɛ kɛ sababu ye ka balansi, sabatili ani farikolo duguma fanga bɛɛ lajɛlen ɲɛ. A ka ɲi farikoloɲɛnajɛlamɔgɔw ma, farikoloɲɛnajɛ kanubagaw, ani mɔgɔ kelen-kelen minnu bɛ farikoloɲɛnajɛ kɛ, minnu b’a fɛ k’u ka farikoloɲɛnajɛ kɛcogo ɲɛ walima ka farikolo duguma joginw labɛn. Ni aw ye nin farikoloɲɛnajɛ in don aw ka delinako la, o bɛ se ka dɛmɛ don ka aw farikolo labɛncogo ni a jɔcogo ɲɛ, ka dɔ bɔ joginw na, ani ka dɔ fara aw ka se ka don o don baara kɛ ni nɔgɔya ye.

Melakukan: Panduan Langkah demi Langkah Levier Côté Hip Adduction (Adduction) ye

• Aw bɛ aw kininbolo sen bila levier bolo kɔfɛ ka bolokɔniw minɛ walasa u ka sabati.
• Aw bɛ levier bolo gɛrɛntɛ ni aw kininbolo sen ye ka taa aw kininbolo fan fɛ fo ka se aw seko ma ka aw farikolo to a jɔlen na.
• Aw bɛ a minɛ dɔɔni lamaga-lamagali kuncɛyɔrɔ la, o kɔ aw bɛ aw sen segin dɔɔni dɔɔni a daminɛyɔrɔ la.
• Aw bɛ segin degeliw kan seginkanni hakɛ ɲininen na, o kɔ aw bɛ kɛrɛw wuli walasa ka farikoloɲɛnajɛ kɛ ni aw kininbolo sen ye.

Tips untuk Melakukan Levier Côté Hip Adduction (Adduction) ye

• Lamaga-lamagali min bɛ kɔlɔsi: Aw kana baara kɛ ni fanga ye walasa ka aw sen wuli ka taa kɔnɔna na, barisa o bɛ se ka kɛ sababu ye ka jogin sɔrɔ ani ka dɔ bɔ farikoloɲɛnajɛ nafa la. O nɔ na, ​​aw bɛ aw sinsin lamaga-lamagaliw kan minnu bɛ kɛ dɔɔni dɔɔni, minnu bɛ aw kunbɛn, ka aw cɛmancɛ kɔnɔna fasaw digidigi ni aw bɛ aw sen na ka taa aw farikolo cɛmancɛ fan fɛ.
• Kisɛya sugandicogo ɲuman: Aw bɛ a daminɛ ni girinya nɔgɔman ye ani ka dɔ fara a kan dɔɔni dɔɔni ni aw fanga bɛ ka bonya. Ni aw bɛ baara kɛ ni girinya ye min ka gɛlɛn kojugu, o bɛ se ka kɛ sababu ye ka a cogoya bɛnbali sɔrɔ ani ka joginni kɛ min bɛ se ka kɛ.
• Lamagacogo dafalen: Walasa ka nafa caman sɔrɔ farikoloɲɛnajɛ la, i jija ka baara kɛ ni lamagacogo bɛɛ ye. O kɔrɔ ye ka na ni i sen ye kɔnɔna na fo ka se a dan na, ka sɔrɔ k’a to a ka segin kɔ

Levier Côté Hip Adduction (Adduction) ye Soalan Lazim

Adakah pemula boleh lakukan Levier Côté Hip Adduction (Adduction) ye?

Ɔwɔ, daminɛbagaw bɛ se ka Lever Side Hip Addion degeliw kɛ, nka a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ɲuman sɔrɔ ani ka u yɛrɛ tanga jogin ma. A nafa ka bon fana ka degelikɛnɛ walima dɔnnikɛla dɔ bila ka i bilasira farikoloɲɛnajɛ in na siɲɛ fɔlɔw la walasa ka a dɔn ko i bɛ a kɛ ka ɲɛ. I n’a fɔ farikoloɲɛnajɛ suguya bɛɛ, a nafa ka bon i ka i farikolo lamɛn ani i kana i gɛlɛya ka tɛmɛ i ka dususalo hakɛ kan.

Apakah variasi umum bagi Levier Côté Hip Adduction (Adduction) ye?

• Seated Hip Adduction (Sigiyɔrɔma) : Nin fɛn caman ɲɔgɔnna bɛ kɛ seated hip adduction machine kan, i bɛ i cɛmancɛw sɔgɔsɔgɔ ɲɔgɔn na walasa u kana se ka u yɛrɛ tanga.
• Supine Hip Adduction (Supine Hip Addion): Nin fɛn caman ɲɔgɔnna bɛ kɛ ka da i kɔ kan, a ka ca a la ni fura bololanɛgɛ walima Pilates bololanɛgɛ bɛ i gɛnɛgɛnɛw cɛ, i bɛ o digidigi ɲɔgɔn na.
• Lateral Lunge : Nin ye fɛn ye min bɛ se ka wuli ka taa a fɛ, i bɛ i sen don kɛrɛ fɛ ka i gɛnɛgɛnɛ kɔrɔta, ka sen tɔ kelen to a ka tilennen to, ka adductor muscles baara ka ɲɛ.
• Pilates Hip Adduction (Pilates Hip Adduction): O fɛn caman ɲɔgɔnna bɛ kɛ tuma caman na Pilates reformer machine (Pilates reformer machine) kan, i bɛ da i kɛrɛ fɛ ka wotoro lamagannen gɛrɛntɛ ni i sen duguma ye, ka adductors baara.

Apakah latihan yang baik sebagai pelengkap untuk Levier Côté Hip Adduction (Adduction) ye?

• Lateral Lunges : Nin degeliw bɛ Lever Side Hip Adduction dafa barisa u bɛ baara kɛ fana cɛya kɔnɔna ni kɛnɛma, ka hip adductors fanga ni u sɛgɛsɛgɛli ɲɛ, olu ye farikolo yɔrɔ kolomaw ye minnu bɛ kɛ Lever Side Hip Adduction la.
• Hip Bridges: Hip Bridges nafa ka bon barisa u bɛ glutes ni hip muscles laɲini, olu bɛ dɛmɛ ni sabatili di hip adductors ma, o la, Lever Side Hip Adduction nafa ka bon.