Akɔta ƒe Kekeɖenudɔwɔwɔ

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Akɔta ƒe Kekeɖenudɔwɔwɔ

Hip Extension Stretch nye kamedede si ɖea vi si tɔa ŋku akɔta ƒe flexors kple gluteal lãmekawo koŋ, si kpena ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, wòanɔ te nyuie wu, eye wòɖea akɔta ƒe vevesese dzi kpɔtɔna. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo zãa gaƒoƒo geɖe nɔa anyi alo amesiwo kpɔa gome le kamedefefe siwo bia be akɔta sesẽ eye woate ŋu atrɔ ɖe nɔnɔmewo ŋu me. Ne ètsɔ kekeme sia de wò ɖoɖowɔɖi me la, ate ŋu ana nàte ŋu aʋuʋu nyuie wu, ana kamedefefewo nanyo ɖe edzi, eye wòaxe mɔ ɖe abi siwo ate ŋu ado tso akɔta kple akɔta gbɔ.

Ülatuse sooritamine: Sisuline õpetus Akɔta ƒe Kekeɖenudɔwɔwɔ

• Do wò ɖusifɔ ɖe ŋgɔ nyuie le megbewò, eye nàna wò afɔbidɛwo nadze ŋgɔe eye wò afɔ nabɔbɔ.
• Do wò nuto me eye nàkɔ wò ɖusifɔ ɖe dzi aɖo ta dzisasrãa gbɔ, eye nàna wò afɔ nanɔ dzɔdzɔe eye wò akɔta nanɔ dzogoe ene me ɖe anyigba.
• Lé nɔnɔme sia me ɖe asi vie, nàse wò akɔta kple ata ƒe keke, emegbe nàɖiɖi wò afɔ blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ be nàkeke wò miasi eye nàkɔe ɖe dzi.

Nõuanded sooritamiseks Akɔta ƒe Kekeɖenudɔwɔwɔ

• Nɔnɔme Nyui: Ne èle akɔta kekem la, lé akɔta si mewɔa akpa aɖeke o eye nàƒo asa na wò akɔta ƒe akɔta ƒoƒo, elabena esia ate ŋu ahe teteɖeanyi si mehiã o vɛ. Ele be wò abɔta naɖe dzi ɖi eye wò ŋku naɖo ŋgɔ.
• Dzra Wò Ʋuʋu Dzi: Ƒo asa na duƒuƒu to mɔa dzi. Ke boŋ wɔ ʋuʋu ɖesiaɖe blewuu eye nàɖoe koŋ awɔe. Esia nana lãmekawo ƒe dɔwɔwɔ dzina ɖe edzi eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Gbɔgbɔ: Ðo ŋku edzi nàgbɔ ya madzudzɔmadzudzɔe le kamededea katã me. Gbugbɔ ya esi nèle dzadzram ɖo be yeakeke, eye nàgbɔ ya ne èle wò akɔta kekem. Esia kpena ɖe ŋuwò be oxygen naɖo wò lãmekawo me eye le nyateƒe me la, ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi.
• Mègaɖee Agbɔ eme O: Vodada si bɔ enye be

Akɔta ƒe Kekeɖenudɔwɔwɔ KKK

Kas algajad saavad teha Akɔta ƒe Kekeɖenudɔwɔwɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Hip Extension Stretch kamededea godoo. Enye mɔnu bɔbɔe aɖe si wɔa dɔ nyuie si dzi woato akeke lãmeka siwo le akɔta kple akɔta ƒe akpa si le anyime ahado ŋusẽ wo. Gake abe kamedede bubu ɖesiaɖe ene la, ele vevie be nàdze egɔme blewu eye nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne wose veve alo vevesese aɖe la, ele be woadzudzɔ kamededea enumake. Wokafui hã be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Akɔta ƒe Kekeɖenudɔwɔwɔ?

• Lying Hip Extension Stretch bia be nàmlɔ anyi ɖe wò akɔta, anɔ klo ɖeka hem ɖo ta wò akɔta esime nàna afɔ evelia nanɔ dzɔdzɔe eye nànɔ gbadzaa ɖe anyigba.
• Wowɔa Seated Hip Extension Stretch to zikpui dzi nɔnɔ me, keke afɔ ɖeka ɖe ŋgɔ tẽe le ŋgɔwò esime nèna afɔ evelia nanɔ anyigba.
• Kneeling Hip Extension Stretch bia be nàdze klo ɖe klo ɖeka dzi, eye afɔ evelia nanɔ gbadzaa le ŋgɔwò, eye emegbe nàtu wò akɔta ɖe ŋgɔ.
• Wowɔa Supine Hip Extension Stretch la to mlɔ anyi ɖe wò akɔta eye nàbɔbɔ afɔ ɖeka eye nàbɔbɔ afɔ ɖe anyigba, evɔ afɔ evelia keke ɖe enu tẽe ɖo ta dzisasrãa gbɔ.

Millised on head täiendavad harjutused Akɔta ƒe Kekeɖenudɔwɔwɔ?

• Aɖuɖɔtoewo: Aɖuɖɔtoewo wɔa dɔ le lãmeka ƒe hatsotso mawo ke dzi abe Hip Extension Stretch ene, siwo nye glutes, hamstrings, kple hip flexors, eye le esia ta wonaa ŋusẽ si dzina ɖe edzi kple alesi woate ŋu atrɔ ɖe nɔnɔmewo ŋu le teƒe siawo, si wɔnɛ be akɔta kekena ɖe edzi mlɔeba.
• Akpakpa ƒe Nɔnɔme: Yoga ƒe nɔnɔme sia kpena ɖe Akɔta ƒe Kekeɖenudɔa ŋu to akɔta ƒe ƒoƒo kple akɔta ƒe kekeme goglo nana me, si kpena ɖe akɔta ƒe ƒunukpeƒea ƒe ʋuʋu ƒe didime ŋu eye wònaa akɔta keke ƒe kekeme ƒe dɔwɔwɔ nyona ɖe edzi.