Afɔ Ðeka ƒe Mamã Squat

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Geduenuya
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Afɔ Ðeka ƒe Mamã Squat

Single Leg Split Squat nye ŋutilã ƒe akpa si le anyime ƒe kamedede si ƒe taɖodzinu koŋue nyea afɔ ene, afɔkpodzi, kple akɔta, eye wònaa dadasɔ kple nu veviwo ƒe liƒo hã nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe ame ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nu. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana afɔ ƒe ŋusẽ nanyo ɖe edzi, wòana ŋutilã nawɔ ɖeka nyuie wu, eye wòakpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu, si ana wòanye tiatia nyui aɖe na amesiwo le kamedede si me kɔ nyuie dim.

Ülatuse sooritamine: Sisuline õpetus Afɔ Ðeka ƒe Mamã Squat

• Do afɔ ɖeka ɖe megbe eye nàtsɔ wò afɔ tame aɖo zikpui la dzi, eye nàna wò afɔ evelia nanɔ anyigba sesĩe le ŋgɔwò.
• Ðe wò ŋutilã ɖe anyi to wò ŋgɔgbeklo bɔbɔ vaseɖe esime wò ata nasɔ kple anyigba, eye nàkpɔ egbɔ be wò klo nagagbɔ wò afɔbidɛwo ŋu o.
• Tue ɖe megbe yi dzi va ɖo afisi nèdze egɔme tsoe, zã wò ŋgɔgbefɔ tsɔ ʋu ʋuʋua eye nàna wò nu vevitɔ nanɔ dɔ wɔm le ɣeyiɣi bliboa me.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi hafi nàtrɔ afɔ.

Nõuanded sooritamiseks Afɔ Ðeka ƒe Mamã Squat

• Ƒo asa na Kpekpeɖeŋunana: Vodada si bɔ enye be woabɔbɔ ɖe ŋgɔ akpa. Esia ate ŋu ana wò akɔta kple klowo nate ɖe dzi madzemadzee. Ke boŋ na wò ŋutilã nanɔ tsitrenu eye wò kpekpeme nanɔ wò ŋgɔgbefɔ dzi.
• Afɔɖeɖe ƒe Goglome: Aɖaŋuɖoɖo bubue nye be nàyi anyime alesi wò asitɔtrɔ le nɔnɔmewo ŋu ɖe mɔe ko. Agbagbadzedze be woabɔbɔ ɖe anyi goglo akpa ate ŋu ana ame nada asɔ alo axɔ abi. Ele be wò taɖodzinu nanye be nàɖiɖi wò ŋutilã ɖe anyi vaseɖe esime wò ŋgɔgbe ata nasɔ kple anyigba.
• Nu Vevitɔwo ƒe Nuwɔwɔ: De wò nu veviwo me le kamededea katã me

Afɔ Ðeka ƒe Mamã Squat KKK

Kas algajad saavad teha Afɔ Ðeka ƒe Mamã Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Single Leg Split Squat kamededea, gake ate ŋu asesẽ elabena ebia be woada asɔ ahado ŋusẽ. Wokafui be nàdze egɔme tso ŋutilã ƒe kpekpeme ɖeɖeko dzi eye nàtsɔ kpekpeme akpe ɖe eŋu vivivi ne ŋusẽ kple dadasɔ le nyonyom ɖe edzi. Àte ŋu azã gli alo zikpui hã atsɔ akpe ɖe eŋu ne èle egɔme dzem. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme ŋu be nàxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Afɔ Ðeka ƒe Mamã Squat?

• Front Foot Elevated Split Squat: Le tɔtrɔ sia me la, wotsɔa wò ŋgɔgbefɔ dana ɖe nuƒolanɔƒe si wodo ɖe dzi, si kpena ɖe ŋuwò nèdzia ʋuʋu ƒe didime ɖe edzi eye wòɖoa taɖodzinu na afɔ eneawo nyuie wu.
• Goblet Split Squat: Le tɔtrɔ sia gome la, èléa kettlebell alo dumbbell ɖe wò akɔta, si naa tsitretsitsi ɖe eŋu eye wòkpena ɖe ŋuwò be wò ŋutilã ƒe akpa si le etame kple etame la nawɔ ɖeka.
• Azɔlizɔzɔ si me mama le: Esia nye tɔtrɔ si me ŋusẽ le si me nèwɔa akɔta si me mã la le azɔlizɔzɔ alo lãkusi ƒe ʋuʋu me, si ate ŋu akpe ɖe ŋuwò nàda asɔ ahawɔ ɖeka nyuie wu.
• Jumping Split Squat: Plyometric ƒe tɔtrɔ sia bia be woatsɔ titri akpe ɖe squat ɖesiaɖe dome, si ateŋu akpeɖeŋu be ŋusẽ, duƒuƒu kple dzitodzito ƒe kamedede nadzi ɖe edzi.

Millised on head täiendavad harjutused Afɔ Ðeka ƒe Mamã Squat?

• Bulgariatɔwo ƒe Split Squats nye tiatia nyui bubu, elabena wobiaa ʋuʋu si sɔ kple Single Leg Split Squats tɔ, gake ne wodo megbefɔ ɖe dzi la, tɔtrɔ sia dzia kuxia ɖe edzi eye wòkpena ɖe ame ŋu be wòali ke ahanɔ ʋuʋum nyuie wu.
• Afɔɖeɖewo ate ŋu akpe ɖe Single Leg Split Squats hã ŋu, elabena woɖoa taɖodzinu na lãmeka ƒe hatsotso siwo sɔ, gake wotsɔa ʋuʋu vovovo hã dea eme, si kpena ɖe ame ŋu be ŋusẽ si wɔa dɔ kple nuwɔwɔ aduadu nadzi ɖe edzi.