Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel

• Kehaos: Hamstringid, Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus, Hamstrings, Rectus Abdominis

Sissejuhatus Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel

Single Leg Sliding Floor Bridge Curl on Towel nye kamedede si me ŋusẽ le si doa ŋusẽ akɔtaƒuwo, akɔtaƒuwo, kple nu veviwo, eye wònaa dadasɔ kple liƒo hã nyona ɖe edzi. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo le didim be yewoadzi yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple nuwɔwɔ aduadu ɖe edzi. Kamededea ɖea vi ŋutɔ elabena menye ɖeko wòɖoa taɖodzinu na lãmeka ƒe hatsotso geɖe le ɣeyiɣi ɖeka me ko o, ke edoa kplamatse ŋutilãa ƒe dziɖuɖu kple eƒe liƒo hã, si wɔe be wònye kpeɖeŋutɔ blibo na kamedede ƒe ɖoɖo ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel

• Kɔ afɔ si me afɔkpa manɔmee la tso anyigba, eye nàna wò klo nabɔbɔ le dzogoe si nye dzidzenu 90 dzi, eye nàtu afɔ kemɛa ɖe afɔkpaa me esime nèle wò akɔta kɔm tso anyigba va ɖo tɔdzisasrã ƒe nɔnɔme me.
• Tsɔ afɔ si le afɔkpaa dzi la ƒu gbe blewuu ɖa tso wò ŋutilã gbɔ, eye nàɖɔ afɔa ɖo esime nèle wò akɔtawo dzim.
• Emegbe, zã wò akɔta tsɔ he afɔkpaa trɔ yi wò ŋutilã gbɔ, nàtrɔ ayi tɔdzisasrãa ƒe nɔnɔme me.
• Ðe wò akɔta ɖe anyigba be nàwu kamededea gbugbɔgawɔ ɖeka nu, eye emegbe nàtsɔ afɔ evelia agbugbɔ kamededea awɔ.

Nõuanded sooritamiseks Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel

• Do Nu Gbagbewo Kple Glutes: Ne èle kamededea wɔm la, ele vevie ŋutɔ be nàde wò core kple glutes me. Lãmetsi ƒe hatsotso siawo kpena ɖe wò ŋutilã ŋu wòli ke eye wònaa ŋusẽ si hiã be nàkɔ wò akɔta tso anyigba. Vodada si bɔ enye be woaɖo ŋu ɖe afɔ si le dɔ wɔm ƒe akɔta ŋu akpa, si ate ŋu ana ame nate ɖeɖi ame ŋu alo axɔ abi.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋuawo me. Nu vevitɔ si le kamedede sia me enye dziɖuɖu, ke menye duƒuƒu o. Gbugbɔ wò afɔ do goe blewuu, nàna wò akɔta nakɔ ɖe dzi, emegbe nàhe wò afɔ blewuu agbugbɔ ayi eme.Ne èʋuʋu kabakaba eye nèle ʋuʋum la, ate ŋu ana nàxɔ abi eye nàɖu dzi

Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel KKK

Kas algajad saavad teha Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel?

Ẽ, gɔmedzelawo ate ŋu awɔ Single Leg Sliding Floor Bridge Curl on Towel kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ kple dadasɔ siaa. Wokafui be nàdze egɔme kple kamedede veviwo be nàtu nu vevi kple afɔ ƒe ŋusẽ ɖo hafi nàyi kamedede deŋgɔwo abe esiawo ene dzi. Kpɔ egbɔ ɣesiaɣi be yeƒe nɔnɔme sɔ be yeaƒo asa na abi eye nàbu eŋu be yeabia kamedede ŋuti nunyala aɖe be wòafia mɔ ye ne mèka ɖe edzi o.

Millised on tavalised variatsioonid Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel?

• Single Leg Sliding Floor Bridge Curl with Resistance Band: Le tɔtrɔ sia me la, wozãa tsitretsitsi ƒe ka ƒo xlã afɔ si le dɔ wɔm be wòadzi eƒe sesẽme ɖe edzi eye wòado go glute kple hamstring lãmekawo geɖe wu.
• Elevated Single Leg Sliding Floor Bridge Curl: Tɔtrɔ sia bia be woakɔ afɔ si mewɔa dɔ o ɖe dzi le zikpui alo afɔɖeɖe dzi be wòana wòaʋuʋu ƒe didime nadzi ɖe edzi eye woaɖo taɖodzinu na akɔta kple akɔtaƒuwo vevie wu.
• Single Leg Sliding Floor Bridge Curl with Ankle Weights: Afɔkpodzi ƒe kpekpeme tsɔtsɔ kpe ɖe afɔ si le dɔ wɔm ŋu le kamededea me ate ŋu ana tsitretsiɖeŋua nadzi ɖe edzi eye wòana kamededea nasesẽ wu.
• Single Leg Sliding Floor Bridge Curl on Foam Roller: Foam roller zazã ɖe afɔkpa teƒe ate ŋu ana mali ke ƒe akpa aɖe akpe ɖe eŋu, si ado go wò dadasɔ kple nu vevi ƒe liƒo, eye wòana ŋusẽkpɔɖeamedzi si le abe asisisi ene hã na

Millised on head täiendavad harjutused Afɔ Ðeka Sliding Anyigba Tɔdzisasrã Curl le Towel?

• Akɔta ƒe Ʋuʋu: Abɔta ƒe ƒoƒo nye kamedede gã bubu si kpena ɖe eŋu elabena woɖoa taɖodzinu na lãmeka ƒe hatsotso ma ke si tɔdzisasrã ƒe ƒoƒo. Kamedede sia akpe ɖe ŋuwò nàdo ŋusẽ wò akɔtaƒuwo geɖe wu, si ana wò ŋutete be nàwɔ bridge curl nyuie wu.
• Aɖuɖɔtoewo: Aɖuɖɔtoe nye mɔ nyui aɖe si dzi nàto ana wò dadasɔ kple nuwɔwɔ aduadu nanyo ɖe edzi, si le vevie na Single Leg Sliding Floor Bridge Curl on Towel wɔwɔ. Gakpe ɖe eŋu la, wowɔa dɔ le wò akɔta kple akɔtaƒuwo hã ŋu, si wɔnɛ be wò ŋutilã ƒe akpa si le ete ƒe ŋusẽdodo kple eƒe ɖiɖi bliboa kpena ɖe eŋu.