Afɔ Ðeka ƒe Nɔ anyi

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Quadriceps
• Teisene Lihased: Gluteus Maximus, Soleus

Sissejuhatus Afɔ Ðeka ƒe Nɔ anyi

Single Leg Sit kamedede nye ŋutilã ƒe akpa si le anyime ƒe kamedede si me wotsia dzi ɖe akɔta ene, akɔtaƒu, kple akɔtaƒu koŋ ŋu, si wɔnɛ be ŋusẽ, dadasɔ, kple nuwɔwɔ aduadu nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, kamedefefewɔla siwo ƒe taɖodzinue nye be yewoana yewoƒe dɔwɔwɔ nanyo ɖe edzi kple amesiwo le didim be yewoado yewoƒe gbesiagbe kamedede si wɔa dɔ ɖe ŋgɔ hã le. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi, be yewoƒe ŋutilã nada asɔ nyuie wu, eye yewoana lãmekawo nawɔ ɖeka, si ate ŋu ana woanɔ te nyuie wu eye woaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Afɔ Ðeka ƒe Nɔ anyi

• Do afɔ ɖeka ɖe ŋgɔ na wò, nàna wòanɔ dzɔdzɔe eye wò afɔ nabɔbɔ.
• Zã wò abɔwo hena dadasɔ kple kpekpeɖeŋu, ɖiɖi wò ŋutilã blewuu ɖo ta anyigba to wò afɔ si le tsitrenu la bɔbɔ me.
• Tsɔ vie ne wò akɔta le anyigba tame vie, emegbe nàgatu ɖokuiwò blewuu yi dzi va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ afɔwo eye nàwɔ afɔɖeɖe mawo ke.

Nõuanded sooritamiseks Afɔ Ðeka ƒe Nɔ anyi

• **Ʋuʋu si Dzi Woɖu**: ɖiɖi wò ŋutilã blewuu ɖo ta anyigba to bɔbɔ ɖe akɔta me. Ele be woakpɔ ʋuʋua dzi eye wòanɔ bɔbɔe. Ƒo asa na ɖiɖi kabakaba alo ŋusẽ zazã atsɔ aɖiɖi ɖokuiwò ɖe anyi. Esia ate ŋu ana woaxɔ abi eye mewɔa dɔ nyuie le lãmeka siwo woɖo taɖodzinu na ŋu o.
• **Engage Your Core**: Na wò core lãmekawo nanɔ dɔ wɔm le kamededea katã me. Esia akpe ɖe ŋuwò be wò ŋutilã nali ke eye wòalé wò akɔta. Ƒo asa na wò ƒodo ƒe ʋuʋu alo wò akɔta ƒe akɔta.
• **Ƒo asa na kekeɖenudɔ si gbɔ eme**: Ne èle wò ŋutilã ɖiɖim la, dzudzɔ ne wò akɔta le anyigba tame vie. Mègakekee ɖe enu wòagbɔ eme alo adze agbagba be yeaɖiɖi akpa o elabena esia ate ŋu ahe teteɖeanyi si mehiã o vɛ

Afɔ Ðeka ƒe Nɔ anyi KKK

Kas algajad saavad teha Afɔ Ðeka ƒe Nɔ anyi?

Ẽ, gɔmedzelawo ate ŋu awɔ Single Leg Sit ƒe kamededea. Gake ate ŋu asesẽ vie elabena ebia be woada asɔ ahawɔ ŋusẽ vevi aɖe. Ele vevie be nàdze egɔme kple ŋusẽ si bɔbɔ ɖe anyi eye nàdzi ɖe edzi vivivi ne ŋusẽ kple dadasɔ le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be nàxe mɔ ɖe abixɔxɔ nu. Ne vevesese alo vevesese aɖe le kamededea me la, anyo be nàdzudzɔ eye nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala.

Millised on tavalised variatsioonid Afɔ Ðeka ƒe Nɔ anyi?

• Afɔ Ðeka Nɔ anyi kple Trɔtrɔ: Le tɔtrɔ sia me la, ètsɔa ʋuʋudedi kpena ɖe akɔta ŋu ne èbɔbɔ nɔ anyi, si wɔnɛ be lãmeka siwo le titina kple esiwo le tsia dzi la ƒoa wo ɖokui ɖe eme.
• Afɔ Ðeka Nɔ anyi Kple Kpekpeme: Dumbell alo kettlebell tsɔtsɔ kpe ɖe kamededea ŋu nana wòsesẽna ɖe edzi eye wònana ame ƒe akpa si le etame la ƒoa eɖokui ɖe eme wu.
• Afɔ Ðeka Nɔ anyi Ðe Tsitrenu: Tɔtrɔ sia naa tsitretsitsi kpena ɖe anyinɔƒea ƒe nuwuwu, si wɔnɛ be kuxia dzina ɖe edzi eye lãmeka geɖe wu ƒoa wo ɖokui ɖe eme.
• Afɔ Ðeka Nɔ anyi Kple Afɔ Kɔkɔ: Ne èkɔ afɔ si mewɔa dɔ o ƒe afɔ ɖe dzi le afɔti alo zikpui dzi la, èdzia eƒe sesẽ ɖe edzi eye nèwɔa dɔ geɖe wu le lãmeka siwo nye glute kple hamstring me.

Millised on head täiendavad harjutused Afɔ Ðeka ƒe Nɔ anyi?

• Glute Bridges: To ŋkuléle ɖe glutes kple hamstrings ŋu me la, kamedede sia kpena ɖe Single Leg Sit ŋu to ŋusẽdodo lãmeka siawo me, si ate ŋu ana wò dɔwɔwɔ bliboa nanyo ɖe edzi eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Pistol Squats: Kamedede sia kpena ɖe Single Leg Sit ŋu elabena eléa fɔ ɖe afɔ ɖeka hã ŋu le ɣeyiɣi ɖeka me, si naa wò dadasɔ kple nuwɔwɔ aduadu nyona ɖe edzi esime wòdoa ŋusẽ lãmeka ƒe hatsotso mawo ke, vevietɔ quads kple glutes.