Afɔ Kɔkɔ Hip Lift

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Iliopsoas, Rectus Abdominis
• Teisene Lihased: , Adductor Longus, Adductor Magnus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sissejuhatus Afɔ Kɔkɔ Hip Lift

Leg Raise Hip Lift nye kamedede si me ŋusẽ le si doa ŋusẽ akɔta ƒe akpa si le ete, akɔta ƒe akpa si le ete, kple akɔta ƒe ʋuʋu koŋ, eye wònaa dadasɔ kple liƒo hã nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe kamedede ƒe seƒe ɖesiaɖe nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe ƒodo ƒe ŋusẽ nanyo ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, eye yewoƒe ŋutilã bliboa nali ke, si ɖea vi na gbesiagbedɔwo kple kamedede bubuwo.

Ülatuse sooritamine: Sisuline õpetus Afɔ Kɔkɔ Hip Lift

• Do wò afɔwo ɖe dzi blewuu ɖe dzogoe 90 dzi, eye nàna woanɔ dzɔdzɔe ahanɔ ɖeka.
• Ne wò afɔwo nya ɖo dzogoe 90 dzi ko la, kɔ wò akɔta tso anyigba esime nèle wò afɔwo dzi tsim.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò akɔta blewuu atrɔ ayi anyigba.
• Mlɔeba la, ɖiɖi wò afɔwo ɖe anyi vivivi trɔ yi afisi nèdze egɔme tsoe. Gbugbɔ wɔ kamededea zi alesi wokafui.

Nõuanded sooritamiseks Afɔ Kɔkɔ Hip Lift

• Ʋuʋu si Dzi Woɖu: Kɔ wò afɔwo ɖe dzi tso anyigba eye nàna woanɔ dzɔdzɔe eye nàkɔ wò akɔta blewuu tso anyigba to wò ƒodo ƒe lãmekawo zazã me, ke menye wò abɔwo alo kɔ o. Nu vevitɔe nye be nàzã ʋuʋu si dzi nèɖu, si le bɔbɔe, tsɔ wu be nàʋuʋu alo azã ŋusẽ atsɔ akɔ wò akɔta. Esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna eye wònana wò lãmeka veviwo le dɔa wɔm.
• Yagbɔgbɔ ƒe Mɔnu: Gbɔgbɔ ne èle wò afɔwo kɔm eye nàgbɔ ya esi nèle wò akɔta kɔm tso anyigba. Esia kpena ɖe ŋuwò be wò lãmeka veviwo gawɔa dɔ geɖe wu eye wònana kamededea wɔa dɔ nyuie wu.
• Ƒo Asa Na Wò Akɔta Ƒe Akɔta: Vodada si bɔ enye be nàkɔ akɔta ne èle akɔta kɔm. Esia ate ŋu ana wò akɔta nate ɖe dziwò madzemadzee. Be nàƒo asa na esia la, tsɔ wò akɔta

Afɔ Kɔkɔ Hip Lift KKK

Kas algajad saavad teha Afɔ Kɔkɔ Hip Lift?

Ẽ, gɔmedzelawo ate ŋu awɔ Leg Raise Hip Lift ƒe kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme nyui me léle ɖe asi ŋu. Kamedede sia tɔa ŋku ƒodo ƒe akpa si le anyime kple akɔta ƒe akpa siwo le ʋuʋum koŋ, gake ewɔa dɔ le akɔta ƒe akpa si le etame kple akɔta ƒe akpa siwo le tsia dzi hã. Mɔfiame bɔbɔe aɖe si ku ɖe alesi nàwɔe ŋue nye esi: 1. Mlɔ anyi ɖe wò akɔta eye nàtsɔ wò abɔwo anɔ axadzi. 2. Kɔ wò afɔwo ɖe dzi ale be woafia asi dziƒoxɔa dzi tẽ eye nàna woanɔ ɖeka. 3. Na wò afɔwo nanɔ dzɔdzɔe esi nèle wo ɖiɖim blewuu trɔ yi anyigba ɖo ta anyigba, gake mègana woaka anyigba o. 4. Kɔ wò afɔwo ɖe dzi ake, emegbe nàkɔ wò akɔta tso anyigba eye nàɖo ta wò akɔta. 5. Ðe wò akɔta blewuu trɔ yi anyigba. Esia nye rep ɖeka. Ðo ŋku edzi be anyo wu ɣesiaɣi be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala hafi adze kamedede yeye ɖesiaɖe gɔme, vevietɔ ne lãmesẽnyawo alo atikewɔwɔ ƒe nɔnɔme aɖewo le ŋuwò.

Millised on tavalised variatsioonid Afɔ Kɔkɔ Hip Lift?

• Weighted Leg Raise Hip Lift: Tɔtrɔ sia naa tsitretsitsi ɖe kamededea ŋu geɖe wu to dumbbell alo kpekpeme léle ɖe wò afɔwo dome esime nèle afɔ kɔkɔ kple akɔta kɔklɔ wɔm.
• Haging Leg Raise Hip Lift: Tɔtrɔ sia bia be woatsɔ ati si woate ŋu ahe alo dɔwɔnu ma tɔgbe, afisi nàhe ɖe ati ŋu le eye nàkɔ wò afɔwo kple akɔta ɖe dzi.
• Ball Leg Raise Hip Lift: Tɔtrɔ sia bia be nàzã bɔl si naa li ke alo kamedede ƒe bɔl le wò afɔ te, si ate ŋu ana kuxia nadzi ɖe edzi to dadasɔ ƒe akpa aɖe tsɔtsɔ kpe ɖe kamededea ŋu me.
• Reverse Leg Raise Hip Lift: Le esi teƒe be nàkɔ wò afɔwo ɖe dzi esime nèmlɔ wò akɔta la, tɔtrɔ sia bia be nàmlɔ wò dɔgbo dzi ahakɔ wò afɔwo ɖe dzi, si ate ŋu atɔ ŋku lãmeka vovovo siwo le wò ŋutilã ƒe akpa si le ete.

Millised on head täiendavad harjutused Afɔ Kɔkɔ Hip Lift?

• Glute bridges ate ŋu akpe ɖe Leg Raise Hip Lifts ŋu to ŋusẽdodo akɔta kple glute lãmekawo me, si akpe ɖe ŋuwò nàdo alɔ wò akɔta ƒe ʋuʋu eye wòana wò dɔwɔwɔ bliboa nanyo ɖe edzi le Leg Raise Hip Lifts me.
• Keke ƒe ʋuʋu ate ŋu ana Afɔ Kɔkɔ ƒe Akɔta Kɔkɔ ƒe viɖewo hã nadzi ɖe edzi, elabena woɖoa taɖodzinu na abs kple obliques siwo le ete, si ana core ŋusẽ kple liƒo si hiã na Afɔ Kɔkɔ Hip Lifts wɔwɔ nyuie nanyo ɖe edzi.