Seated In Out Senw kɔrɔtalen bɛ duguma

• Bahagian Badan: Pinggang
• Peralatan: Berat badan

Pengenalan kepada Seated In Out Senw kɔrɔtalen bɛ duguma

Seated In Out Leg Raise on Floor ye farikolo duguma degeliw ye minnu bɛ ɲɛsin fɔlɔ kɔkolo flexors, quadriceps ani core muscles ma, ka fanga, sɛgɛsɛgɛli ani balansi bonya. Nin farikoloɲɛnajɛ in bɛnnen don farikoloɲɛnajɛ daminɛbagaw ni farikoloɲɛnajɛ kanubagaw ma minnu bɛ taa ɲɛ, bawo a bɛ se ka sɛmɛntiya nɔgɔya la walasa a ka bɛn farikoloɲɛnajɛ hakɛ bɛɛ ma. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a fɛ ka nin farikoloɲɛnajɛ in don u ka delinako la walasa ka farikolo duguma fanga bonya, ka farikolo yɔrɔ sabatili sabati, ani ka balansi ɲuman sabati, o bɛɛ bɛ se ka kɛ sababu ye ka farikoloɲɛnajɛ bɛɛ lajɛlen ni baarakɛcogo ɲɛ farikoloɲɛnajɛ suguya caman na.

Melakukan: Panduan Langkah demi Langkah Seated In Out Senw kɔrɔtalen bɛ duguma

• Aw bɛ aw kɔ sin dɔɔni, ka aw kɔnɔna don a la ani ka aw kɔ to a ka tilennen to, o kɔ aw bɛ aw senw kɔrɔta ka bɔ duguma ka kɛ degere 45 ye.
• Aw bɛ aw senw bɔ ɲɔgɔn na dɔɔni dɔɔni ka se a dan na, ka u kɔrɔta ani ka u tilennen to.
• Aw bɛ aw senw lasegin ɲɔgɔn na, ka u kɔrɔtacogo ni u tilennen to.
• Aw bɛ aw senw jigin ka segin duguma walasa ka rep kelen dafa. Aw bɛ segin o kɛcogo kan seginkanni hakɛ ɲininen na.

Tips untuk Melakukan Seated In Out Senw kɔrɔtalen bɛ duguma

• Lamagacogo min bɛ kɔrɔsi: Ni aw bɛ aw senw kɔrɔta, aw bɛ o kɛ dɔɔni dɔɔni ani ka a kɔlɔsi. Aw kana kɔrɔtɔ ka tɛmɛ lamaga-lamagali fɛ barisa o bɛ se ka kɛ sababu ye ka cogoya bɛnbali lase mɔgɔ ma ani ka jogin min bɛ se ka kɛ. Ka fara o kan, ni i bɛ lamaga dɔɔni dɔɔni, o bɛna i farikolo yɔrɔw baara ka ɲɛ.
• Lamagacogo dafalen: Aw bɛ aw senw jigin fo u ka se duguma dɔrɔn, o kɔ aw bɛ u kɔrɔta ka segin san fɛ i seko la. O lamaga-lamagali dafalen in b’a To i bɛ farikolo-ɲɛnajɛ-kulu bɛɛ baara. Aw bɛ aw yɛrɛ tanga fili ma min bɛ kɛ tuma caman na, n’o ye ka aw senw kɔrɔta ani ka u jigin yɔrɔ dɔ dɔrɔn na.
• Aw bɛ aw farikolo yɔrɔ to a ka baara la: Farikoloɲɛnajɛ bɛɛ kɔnɔna na, aw bɛ aw kɔnɔbara fasaw to a ka baara la. O bɛna aw dɛmɛ ka aw farikolo sabati ani ka dɔ fara a nafa kan

Seated In Out Senw kɔrɔtalen bɛ duguma Soalan Lazim

Adakah pemula boleh lakukan Seated In Out Senw kɔrɔtalen bɛ duguma?

Ɔwɔ, daminɛbagaw bɛ se ka Seated In Out Leg Raise on Floor degeliw kɛ. Nka, a nafa ka bon ka daminɛ ni fanga dɔgɔyali ye ka dɔ fara a kan dɔɔni dɔɔni ni fanga ni muɲuli bɛ ka bonya. Nin degeli in bɛ ɲɛsin kosɛbɛ abs duguma ni kɔkili flexors ma. A ka ɲi tuma bɛɛ ka kɛ ni cogoya ni fɛɛrɛ ɲuman ye walasa ka jogin si kana kɛ, o la, daminɛbagaw bɛ se ka nafa sɔrɔ ni degelikɛnɛ walima mɔgɔ ko dɔnbaga dɔ ye u bilasira a daminɛ na.

Apakah variasi umum bagi Seated In Out Senw kɔrɔtalen bɛ duguma?

• Seated In Out Leg Raise with Resistance Bands: O fɛn caman ɲɔgɔnna in na, resistance band bɛ bila senkɔniw lamini na walasa ka resistance wɛrɛ fara farikoloɲɛnajɛ kan ani ka gɛlɛya don farikoloɲɛnajɛ la.
• Seated In Out Leg Raise on Bench: Sani i ka kɛ duguma, i bɛ farikoloɲɛnajɛ kɛ sigilan kan min bɛ dɔ fara i senw lamagacogo kan.
• Seated In Out Leg Raise with Ankle Weights: Ni aw ye senkɔniw girinya fara a kan, o bɛ dɔ fara farikoloɲɛnajɛ fanga kan, o bɛ a kɛ gɛlɛya ye.
• Seated In Out Leg Raise with Medicine Ball: Nin fɛn caman ɲɔgɔnna in na, aw bɛ furabolo dɔ minɛ aw senw ni ɲɔgɔn cɛ ka farikoloɲɛnajɛ kɛ, o bɛ fanga degecogo dɔ fara a kan.

Apakah latihan yang baik sebagai pelengkap untuk Seated In Out Senw kɔrɔtalen bɛ duguma?

• Glute Bridge (Glute Bridge): Nin dege in bɛ Seated In Out Leg Raise on Floor dafa ni glute ni senkɔniw farikolo fanga bonya ye, olu fana bɛ baara kɛ sen kɔrɔta waati la, o la, farikolo duguma-yɔrɔ bɛɛ ka baara bɛ ɲɛ.
• Irisi Twists : Nin degeliw bɛ Seated In Out Leg Raise on Floor dafa bawo a bɛ sinsin fana kɔnɔbara fasaw ni obliques kan, ka farikoloɲɛnajɛ bɛɛ lajɛlen di core ma ani ka balansi ni jɛɲɔgɔnya sabati min ka kan ka kɛ sen kɔrɔtalenw na.