Afɔ Kɔkɔe si Wotsɔ Hehe

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Iliopsoas
• Teisene Lihased: , Adductor Longus, Pectineous, Serratus Anterior, Tensor Fasciae Latae

Sissejuhatus Afɔ Kɔkɔe si Wotsɔ Hehe

Hanging Leg Raise nye kamedede vevi aɖe si me wowɔa nusianu le si ƒe taɖodzinu koŋue nyea akɔta ƒe akpa si le ete, gake edoa ŋusẽ akɔta ƒe akpa si le etame, akɔta ƒe akɔta ƒe ʋuʋu, kple akɔta ƒe akpa si le ete hã. Esɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoana yewoƒe ƒodo ƒe ŋusẽ kple gɔmesese nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me le eƒe dɔwɔwɔ nyuie le nu veviwo ƒe liƒo nyonyo me, be wòana ŋutilã dzi ɖuɖu kple dadasɔ nanyo ɖe edzi, eye wòakpe asi ɖe kamedede ade si me kɔ nyuie ŋu.

Ülatuse sooritamine: Sisuline õpetus Afɔ Kɔkɔe si Wotsɔ Hehe

• Lé atikplɔa kple asi eveawo, eye nàna wo dome didi abe abɔta ene, eye nàtsɔ wò abɔwo kple afɔwo akeke ɖe atikplɔa ŋu bliboe.
• Dze kamededea gɔme to wò afɔwo kɔkɔ blewu le ŋgɔwò, woanɔ dzɔdzɔe eye nàhe wo ɖe dzi alesi nàte ŋui, eye ne anya wɔ la, woanɔ dzogoe 90 kple wò akɔta.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi wò afɔwo blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé wo ɖokui dzi ɖum le ʋuʋua katã me.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi eye yeaɖu edzi le gbugbɔgagblɔ ɖesiaɖe katã me.

Nõuanded sooritamiseks Afɔ Kɔkɔe si Wotsɔ Hehe

• **Ʋuʋu Siwo Dzi Woɖu**: Vodada bubu si bɔ enye kamededea wɔwɔ kabakaba akpa. Menye duƒuƒu ŋue afɔdzideƒe si le xɔxlɔ̃m la ku ɖo o ke boŋ ʋuʋu si dzi woɖu, si woɖo koŋ wɔe ŋue wòku ɖo. Kɔ wò afɔwo ɖe dzi blewu eye nàɖiɖi wo blewu be nàkpɔ egbɔ be yele wò lãmekawo zãm, ke menye ŋusẽ si nèzãna o.
• **Gbɔgbɔ**: Ðo ŋku edzi nàgbɔ ya le kamededea me. Gbugbɔ ya ne èle wò afɔwo kɔm ɖe dzi eye nàgbɔ ya ne èle wo ɖiɖim. Menye ɖeko gbɔgbɔ nyuie kpena ɖe ŋuwò be ŋusẽ nanɔ ŋuwò ko o, ke enaa ya si woyɔna be oxygen hã nɔa wò lãmekawo me.
• **Range of Motion**: Mègadze agbagba be yeakɔ yeƒe afɔwo ɖe dzi akpa o. Ele be wò ʋuʋu ƒe didime nanye tso eƒe afɔwo tsɔtsɔ yi anyime tẽ dzi va ɖo wò afɔwo kɔkɔ vaseɖe esime woasɔ kple anyigba. Kɔkɔe

Afɔ Kɔkɔe si Wotsɔ Hehe KKK

Kas algajad saavad teha Afɔ Kɔkɔe si Wotsɔ Hehe?

Ẽ, gɔmedzelawo ate ŋu awɔ Hanging Leg Raise kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ vevi aɖe ŋutɔ. Ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme ŋu tsɔ wu be nàlé fɔ ɖe alesi wogbugbɔ gblɔe ŋu. Gɔmedzelawo ate ŋu adze egɔme kple kamededea ƒe akpa si ŋu wotrɔ asi le, abe klo si wobɔbɔ ɖe dzi ene, eye vivivi la, woayi ŋgɔ va ɖo afɔ kɔkɔ bliboa dzi ne woƒe ŋusẽ le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe.

Millised on tavalised variatsioonid Afɔ Kɔkɔe si Wotsɔ Hehe?

• Tɔtrɔ eveliae nye Straight Leg Hanging Leg Raise, afisi nèna wò afɔwo nɔa dzɔdzɔe ne èle wo kɔm, si wɔnɛ be wòsesẽna ɖe edzi eye wò lãmeka veviwo wɔa dɔ ɖe wo dzi geɖe wu.
• Tɔtrɔ etɔ̃liae nye Side-to-Side Hanging Leg Raise, afisi nèkɔa wò afɔwo ɖe dzi heʋuʋua wo tso axa ɖeka yi axa ke, eye nèɖoa taɖodzinu na wò lãmeka siwo le tsia dzi.
• Tɔtrɔ eneliae nye Weighted Hanging Leg Raise, afisi nèléa kpekpeme aɖe ɖe wò afɔwo dome le esime nèle wò afɔwo kɔm, si wɔnɛ be tsitretsitsi kple kuxia dzina ɖe edzi.
• Tɔtrɔ atɔ̃liae nye Hanging Knee Twist, afisi nèbɔbɔa wò klowo hekɔa wo ɖe dzi esime nèle wò akɔta trɔm, si wɔnɛ be wò lãmeka siwo le tsia dzi la wɔa dɔ nyuie wu.

Millised on head täiendavad harjutused Afɔ Kɔkɔe si Wotsɔ Hehe?

• Russiatɔwo ƒe Twists ateŋu ana Hanging Leg Raises ƒe viɖewo hã nadzi ɖe edzi elabena wowɔa dɔ le obliques, lãmeka siwo le wò ƒodo ƒe axadzi, naa ƒodo ƒe kamedede blibo eye wònaa wò twisting motion si le vevie na kamedefefe geɖe kple gbesiagbedɔwo nyona ɖe edzi.
• Bicycle Crunch nye kamedede bubu si kpena ɖe Hanging Leg Raises ŋu nyuie, elabena eɖoa taɖodzinu na abs si le etame kple esi le ete siaa, kpakple obliques, eyata ekpena ɖe ŋuwò be nàtu nuto sesẽ si da sɔ, si ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le Hanging Leg Raises me.