Akɔta ƒe Tɔdzisasrã

• Kehaos: Lissis-vivavoimeluvaemehe.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Akɔta ƒe Tɔdzisasrã

Akɔta ƒe Tɔdzisasrã nye kamedede si me ŋusẽ le si tɔa ŋku akɔta ƒe akɔta, abɔta, kple akɔta, si kpena ɖe ame ŋu be wòate ŋu aʋuʋu, atrɔ ɖe nɔnɔmewo ŋu, eye ŋusẽ nanɔ eŋu. Esɔ na ame ɖekaɖeka siwo ƒe kamedede le vovovo, vevietɔ amesiwo zãa ɣeyiɣi geɖe nɔa anyi alo woƒe ŋutilã ƒe akpa si le etame ƒe sesẽ. Amewo adi be yewoawɔ kamedede sia be yewoaɖe akɔtave dzi akpɔtɔ, yewoate ŋu anɔ te nyuie wu, eye yewoana ŋutilã bliboa nawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Akɔta ƒe Tɔdzisasrã

• Tu wò akɔta yi dzi ɖo ta dzisasrãa gbɔ, nàtsɔ wò akɔta awɔ akɔta eye nàna wò ta nadze anyi blewuu, si ana wò ŋutilã nanɔ abe tɔdzisasrã ene.
• Le ɣeyiɣi ma ke me la, tu wò akɔta yi dzi eye nàdo go, nàʋu wò akɔta ƒe akɔta eye nàkeke wò akɔta kple abɔta.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàtsɔ wò susu aɖo gbɔgbɔ deto si madzudzɔmadzudzɔe ŋu.
• Ðe wò ŋutilã ɖe anyi blewuu wòagaɖiɖi va ɖo afisi nèdze egɔme tsoe, nàganɔ anyi ɖe wò afɔkpodzi dzi eye nàɖe wò abɔwo ɖe dzi le wò axawo dzi. Gbugbɔ wɔ kamededea zi alesi nèdi.

Nõuanded sooritamiseks Akɔta ƒe Tɔdzisasrã

• **Ŋutilã ƒe Ðoɖowɔwɔ**: Na wò ŋutilã nanɔ ɖoɖo nyuitɔ nu. Esia fia be ele be wò asiwo nado tso wo nɔewo gbɔ abe abɔta ene, asibidɛwo nafia asi wò afɔwo eye wò afɔwo naɖe wo nɔewo ɖa abe akɔta ene. Vodada si bɔ enye be woatsɔ asiwo alo afɔwo akeke akpa alo woakeke akpa, si ate ŋu ana ame nate ɖeɖi ame ŋu eye wòase veve.
• **Ʋuʋu si Dzi Woɖu**: Ʋuʋu yi ɖe tɔdzisasrã ƒe nɔnɔme me eye nàdo le eme blewu eye nàɖu edzi. Mègaƒu du alo azã ŋusẽ atsɔ age ɖe teƒe si nèle o. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi. Ke boŋ, lé fɔ ɖe wò lãmekawo zazã atsɔ aɖu ʋuʋua dzi ŋu.
• **Gbɔgbɔ**: Gbugbɔ ya sesĩe eye nànɔ te ɖe enu le kamededea katã me. Wò gbɔgbɔ léle ɖe te ate ŋu ahe masɔmasɔ si mehiã o vɛ le wò ŋutilã me. Gbugbɔ ya ne èle ɖiɖim ɖe...

Akɔta ƒe Tɔdzisasrã KKK

Kas algajad saavad teha Akɔta ƒe Tɔdzisasrã?

Ẽ, gɔmedzelawo ate ŋu awɔ Thoracic Bridge kamededea, gake ele be woadze egɔme kple esi ŋu wotrɔ asi le, ne ehiã, be woagaxɔ abi o. Ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme ŋu tsɔ wu be nàtu ɖe teƒe siwo goglo kaba akpa. Thoracic Bridge kamededea ɖea vi na ʋuʋu kple asitɔtrɔ le nɔnɔmewo ŋu nyuie wu, vevietɔ le akɔta kple abɔta. Gake anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be yele kamededea wɔm nyuie eye wòle dedie.

Millised on tavalised variatsioonid Akɔta ƒe Tɔdzisasrã?

• Thoracic Bridge with Arm Reach: Le tɔtrɔ sia me la, èɖoa alɔ ɖeka gbɔ ɖoa ​​ta dzisasrãa gbɔ esime nèléa tɔdzisasrãa ƒe nɔnɔme me ɖe asi, si wɔnɛ be abɔta ƒe ʋuʋu kple nu vevi ƒe ŋusẽ nyona ɖe edzi.
• Thoracic Bridge with Hip Dip: Mɔɖeɖe sia bia be nànyrɔ wò akɔta ɖe anyigba eye emegbe nàgakɔe ɖe dzi ake, si ana wò akɔta kple akɔta ƒe lãmekawo nawɔ dɔ ɖe edzi.
• Thoracic Bridge with Knee Tuck: Le tɔtrɔ sia me la, ètsɔa klo ɖeka ɖoa wò akɔta esime nèle bridge ƒe nɔnɔme me, si naa nu vevi aɖe kpena ɖe eŋu eye wònaa wò akɔta kple akɔta ƒe akpa siwo le ete ƒe dɔwɔwɔ dzina ɖe edzi.
• Thoracic Bridge with Rotation: Mɔɖeɖe sia bia be woatrɔ ametia ƒe akpa si le etame esime wolé tɔdzisasrãa ƒe nɔnɔme me ɖe asi, si nana akɔta ƒe akɔta ƒe ʋuʋu kple lãmeka siwo le tsia dzi ƒe ŋusẽ nyona ɖe edzi.

Millised on head täiendavad harjutused Akɔta ƒe Tɔdzisasrã?

• Akɔta ƒe Kekeɖenudɔwɔwɔ si Nɔ anyi: Esi kamedede sia kpena ɖe Akɔta ƒe Tɔdzisasrã ŋu ta la, ekpena ɖe ame ŋu wòdoa ŋusẽ akɔta ƒe lãmekawo, si le vevie ŋutɔ be tɔdzisasrãa ƒe nɔnɔme nanɔ anyi eye wò tenɔnɔ nanyo ɖe edzi.
• Ðeviwo ƒe Nɔnɔme: Yoga ƒe nɔnɔme sia kpena ɖe Akɔta ƒe Tɔdzisasrãa ŋu to alesi wònaa akɔta kple akɔta keke goglo, si wɔnɛ be woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòkpena ɖe ame ŋu le hayahaya me le Akɔta ƒe Tɔdzisasrã sesẽa wɔwɔ vɔ megbe.