Alternate Mlɔƒe Afɔdzideƒe

• Kehaos: Komeedi., 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 Alternate Mlɔƒe Afɔdzideƒe

Alternate Lying Floor Leg Raise nye kamedede si ɖea vi si tɔa ŋku ƒodo ƒe lãmeka siwo le ete kple akɔta ƒe lãkusiwo koŋ, si kpena ɖe ame ŋu wòdoa ŋusẽ nu vevitɔ eye wòdaa asɔ nyuie wu. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana nu veviwo nali ke nyuie wu, woana woƒe nɔnɔme nanyo ɖe edzi, eye woakpe ɖe wo ŋu le gbesiagbe ʋuʋu alo kamedefefe bubuwo wɔwɔ me.

Ülatuse sooritamine: Sisuline õpetus Alternate Mlɔƒe Afɔdzideƒe

• Kɔ afɔ ɖeka tso anyigba, eye nàna wòanɔ dzɔdzɔe, vaseɖe esime wòawɔ dzogoe 90 kple wò ŋutilã.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò afɔ blewuu agbugbɔ ayi anyigba.
• Gbugbɔ ʋuʋu ma ke kple wò afɔ evelia, eye nàna wò akɔta nate ɖe anyigba le kamededea katã me.
• Yi edzi nànɔ tɔtrɔm le afɔ eveawo dome hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye nèɖoe koŋ.

Nõuanded sooritamiseks Alternate Mlɔƒe Afɔdzideƒe

• Ʋuʋu si Dzi Woɖu: Ne èle wò afɔ kɔm ɖe dzi la, wɔe blewu eye nàɖu edzi. Ƒo asa na vodada si bɔ be nàzã ŋusẽ atsɔ akɔ wò afɔ ɖe dzi, elabena esia ate ŋu ana akɔta nate ɖe dziwò eye wòaɖe kamededea ƒe dɔwɔwɔ ɖe wò ƒodo ƒe lãmekawo dzi akpɔtɔ.
• Na Wò Akɔta Nate Ðe Anyi: Vodada si bɔ enye akɔta ƒe akɔta ƒoƒo tso anyigba, si ate ŋu ana akɔta nase veve eye wòaxɔ abi. Be nàƒo asa na esia la, na wò akɔta nate ɖe anyigba sesĩe le ʋuʋu bliboa me. Àte ŋu aɖo esia gbɔ ne ètsɔ wò nu vevitɔa de eme eye nèkpɔe le susu me be yele agbagba dzem be yeazi yeƒe ƒodo dzi vaseɖe anyigba.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yele ʋuʋu blibo zãm to wò afɔ ɖiɖi vaseɖe didiƒe

Alternate Mlɔƒe Afɔdzideƒe KKK

Kas algajad saavad teha Alternate Mlɔƒe Afɔdzideƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Alternate Lying Floor Leg Raise ƒe kamededea. Enye kamedede gã aɖe be woawɔ dɔ le ƒodo ƒe lãmeka siwo le ete ŋu. Gake ele be woadze egɔme blewu eye woalé nɔnɔme nyuitɔ me ɖe asi be woagaxɔ abi o. Ne wose veve alo vevesese aɖe la, ele be woadzudzɔ enumake eye woakpɔ kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Alternate Mlɔƒe Afɔdzideƒe?

• Afɔ Eve Ƒe Anyigba Kɔkɔ: Le esi teƒe be nàtrɔ afɔwo la, èkɔa afɔ eveawo ɖe dzi le ɣeyiɣi ɖeka me, si wɔnɛ be kuxi si le wò lãmeka veviwo ŋu la dzina ɖe edzi.
• Afɔ ƒe Anyigba Dzi Kɔkɔe Si Woda Kpekpeme: Le tɔtrɔ sia me la, èdoa afɔkpodzi ƒe kpekpeme alo léa dumbbell ɖe wò afɔwo dome, si wɔnɛ be tsitretsiɖeŋu kpena ɖe eŋu be kamededea nasesẽ wu.
• Klo si Wobɔbɔ Ðe Anyigba Dzi: Le esi teƒe be nàna wò afɔwo nanɔ dzɔdzɔe la, èbɔbɔa wò klowo ne èle wò afɔwo kɔm ɖe dzi. Esia ate ŋu anɔ bɔbɔe wu le wò akɔta ƒe akpa si le anyime.
• Elevated Lying Floor Leg Raise: Tɔtrɔ sia bia be nàwɔ kamededea le zikpui si dzi woate ŋu abɔbɔ ɖo dzi alo nàkɔ wò akɔta ɖe dzi le block alo afɔɖeɖe aɖe dzi, si wɔnɛ be wò lãmeka veviwo ƒe ʋuʋu ƒe didime kple kuxi si le wò lãmeka veviwo ŋu la dzina ɖe edzi.

Millised on head täiendavad harjutused Alternate Mlɔƒe Afɔdzideƒe?

• Keke ƒe Ʋuʋudedi: Esiawo wɔa dɔ le ƒodo si le akɔta kple abɔta si le tsia dzi, abe Alternate Lying Floor Leg Raises ene, si wɔnɛ be ƒodo ƒe ŋusẽ kple dzidodo bliboa dzina ɖe edzi.
• Russiatɔwo ƒe Trɔtrɔwo: Kamedede sia kpena ɖe Alternate Lying Floor Leg Raises ŋu to taɖodzinu si le ƒodo siwo le tsia dzi kple esiwo le tsia dzi la ŋu, si wɔnɛ be wòkpena ɖe ame ŋu be ŋusẽ si le tɔtrɔm la nanyo ɖe edzi eye wòali ke, si ɖea vi na gbesiagbedɔwo kple kamedefefe vovovowo.