Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl

• Kehaos: Hamstringid, Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Hamstrings
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Anterior, Gastrocnemius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Sartorius, Soleus, Wrist Flexors

Sissejuhatus Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl

Self-Assisted Inverse Leg Curl nye kamedede sesẽ aɖe si tɔa ŋku akɔtaƒuwo koŋ, gake wòwɔa dɔ le akɔta kple akɔta ƒe akpa si le ete hã, si wɔnɛ be ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo bliboa nyona ɖe edzi. Enyo ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe akɔta ƒe ŋusẽ nanyo ɖe edzi, si le vevie ŋutɔ na kamedefefewo kple dɔwɔna siwo me duƒuƒu, titri, alo tɔtrɔ kabakaba le mɔ dzi. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena ate ŋu akpe ɖe ame ŋu wòawɔ dɔ nyuie wu, aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye wòana dadasɔ kple nuwɔwɔ aduadu nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl

• De wò afɔwo ɖe atikpo alo atikpoa te, nàkpɔ egbɔ be wò afɔkpodziwo sɔ nyuie eye wò afɔwo dome didi vie.
• Ne èna wò ŋutilã nanɔ dzɔdzɔe la, ɖiɖi wò akɔta blewuu yi ŋgɔ vaseɖe esime nàsɔ kple anyigba kloe, eye nàzã wò asiwo atsɔ akpe ɖe ŋuwò nàɖu ɖiɖia dzi.
• Zã wò abɔta ƒe ŋusẽ nàtsɔ ahe wò ŋutilã agbugbɔ ayi dzi va ɖo klo ƒe nɔnɔme si nɔ tsitrenu le gɔmedzedzea me, esime nèle wò abɔwo zãm hena kpekpeɖeŋu ne ehiã.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi be lãmekawo nawɔ dɔ nyuie wu.

Nõuanded sooritamiseks Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl

• Nɔnɔme Nyuitɔ: Na wò ŋutilã nanɔ dzɔdzɔe eye wòasẽ, tso wò abɔta va se ɖe wò afɔkpodzi. Ne èle wò afɔwo kɔm la, kpɔ egbɔ be wò akɔta gakpɔtɔ le kadodo me kple zikpui la. Ƒo asa na wò akɔta kɔkɔ tso zikpui dzi elabena esia ate ŋu ana wò akɔta nate ɖe dzi madzemadzee eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Ʋuʋu si Dzi Woɖu: Do wò afɔwo ɖe dzi to wò klowo bɔbɔ kple wò afɔwo ƒoƒo ɖe wò akɔta me. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, ke menye be wòanɔ ʋuʋum o. Esia akpe ɖe ame ŋu be wòaƒo ƒu nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Ƒo asa na vodada si bɔ si nye be màkeke wò afɔwo alo aƒo wo bliboe o. Be nàkpɔ viɖe geɖe tso kamededea me la, ɖoe be yeaʋuʋu bliboe. Esia fia be

Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl KKK

Kas algajad saavad teha Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Self-Assisted Inverse Leg Curl kamededea. Gake ele vevie be míade dzesii be esia nye kamedede sesẽ aɖe si bia be ŋusẽ nanɔ ame ŋu nyuie eye wòaɖu ŋutilã dzi. Ele be gɔmedzelawo nadze egɔme kple kamedede si le bɔbɔe wu alo kamedede bubu siwo doa ŋusẽ abɔta eye vivivi la, woayi ŋgɔ ava ɖo Self-Assisted Inverse Leg Curl gbɔ. Ele vevie hã be nàkpɔ egbɔ be nɔnɔme nyuitɔ le eŋu be nàƒo asa na abixɔxɔ. Ne anya wɔ la, ate ŋu aɖe vi na gɔmedzelawo be woawɔ kamedede sia le hehenala alo kamedefefewɔla bibi aɖe ƒe dzikpɔkpɔ te.

Millised on tavalised variatsioonid Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl?

• TRX Inverse Leg Curl: Eƒe tɔtrɔ sia zãa TRX suspension trainer. Ètsɔa wò afɔwo dea kaawo me eye nèzãa wò afɔkpodziwo tsɔ hea wò ŋutilã yia dzi.
• Sliding Disc Inverse Leg Curl: Esia hiã sliding disc alo afɔkpawo. Ètsɔa wò afɔwo dana ɖe disk alo afɔkpawo dzi eye nèzãa wò afɔkpodziwo tsɔ tsɔa wò afɔwo ɖoa ta wò ŋutilã gbɔ.
• Band-Assisted Inverse Leg Curl: Le tɔtrɔ sia me la, wozãa tsitretsitsi ƒe kaƒomɔ̃ tsɔ kpena ɖe ame ŋu. Ètsɔa ka la blaa atikpo sesẽ aɖe ŋu eye wòtsɔa eƒe nugbɔ kemɛa ƒoa xlã wò afɔkpodziwo, emegbe nèwɔa afɔdzideƒea.
• Smith Machine Inverse Leg Curl: Wozãa gaŋutiɖoɖo tsɔ wɔa tɔtrɔ siae. Ètsɔa wò afɔwo dea sekea te eye nèzãa wò akɔtaƒuwo tsɔ hea wò ŋutilã yia dzi.

Millised on head täiendavad harjutused Ame ŋutɔ ƒe kpekpeɖeŋu Inverse Leg Curl?

• Glute Bridges wɔa dɔ aduadu kple Self-assisted Inverse Leg Curls elabena wo ame evea siaa tɔa ŋku akɔta kple glute lãmekawo, gake Glute Bridges hã kpena ɖe ame ŋu be akɔta ƒe ʋuʋu kple liƒo nanyo ɖe edzi, si ate ŋu ana afɔ ƒe ʋuʋu si trɔ megbe la nawɔ dɔ nyuie wu.
• Aɖuɖɔtoewo nye kpeɖeŋutɔ gã aɖe na Self-assisted Inverse Leg Curls elabena togbɔ be wo ame evea siaa tɔa ŋku ametia ƒe akpa si le ete hã la, lãkusiwo hã wɔa dɔ kple afɔti eneawo, si wɔnɛ be woda sɔ le lãmekawo ƒe dɔwɔwɔ me eye wòkpɔa egbɔ be wole dɔ wɔm le afɔawo ƒe ŋgɔgbe kple megbe siaa sɔsɔe.