Anyigba ƒe kekeɖenudɔ si gbɔ eme

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Erector Spinae
• Teisene Lihased: Gluteus Maximus, Hamstrings

Sissejuhatus Anyigba ƒe kekeɖenudɔ si gbɔ eme

Floor Hyperextension nye kamedede si wɔa dɔ ŋutɔ si ƒe taɖodzinu koŋue nye akɔta ƒe akpa si le anyime, si kpena ɖe ame ŋu be ŋusẽ nanɔ ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu le go sia me eye wòana wòanyo ɖe edzi. Enye tiatia nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo zãa gaƒoƒo geɖe nɔa anyi alo di be yewoana yewoƒe nɔnɔme nanyo ɖe edzi eye yewoaɖe akɔtave dzi akpɔtɔ. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu ana woƒe nu veviwo nali ke nyuie wu, woado ŋutilã ƒe ɖoɖowɔwɔ ɖe ɖoɖo nu nyuie wu ɖe ŋgɔ, eye woaɖe akɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Anyigba ƒe kekeɖenudɔ si gbɔ eme

• Da wò asiwo ɖe ta megbe, abɔta nado ɖe axawo dzi, eye nàkeke afɔwo ɖe megbe bliboe.
• Gbugbɔ ya eye nàkɔ wò tame kple afɔwo tso anyigba dzi blewuu alesi nàte ŋui, nàzã wò akɔta ƒe lãmekawo.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be yeƒe kɔ mele akpa aɖeke dzi o eye mègate ɖe eŋu o.
• Gbugbɔ ya eye nàɖiɖi wò ŋutilã blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe, eye nàgbugbɔ kamededea awɔ zi alesi nèkafui.

Nõuanded sooritamiseks Anyigba ƒe kekeɖenudɔ si gbɔ eme

• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu le kamededea me. Ele be ʋuʋu ɖesiaɖe nanɔ blewu eye wòaɖu edzi, eye wòalé fɔ ɖe lãmekawo ƒe tete kple asiɖeɖe le wo ŋu ŋu. Vodada si bɔ enye be nàzã ŋusẽ atsɔ akɔ ŋutilãa tso anyigba, si ate ŋu ana wò akɔta kple kɔ nate ɖe dziwò.
• Do Wò Nu Vevitɔ: Togbɔ be nu vevitɔ si dzi kekeɖenudɔ si gbɔ eme tsia dzi ɖoe nye akɔta ƒe akpa si le anyime hã la, ele vevie be nàde wò lãmeka veviwo me le kamededea katã me. Esia kpena ɖe wò ŋutilã ŋu wòli ke eye wòkpɔa wò akɔta ta, eye wòdoa nɔnɔme bliboa hã ɖe ŋgɔ.
• Ƒo asa na Nuƒoƒoƒu: Vodada si bɔ le anyigba ƒe kekeɖenudɔwɔwɔ si gbɔ eme wɔwɔ me enye be woaƒo akɔta le ʋuʋua tame. Ne èƒo nusianu ta la, ate ŋu ana wò akɔta nate ɖeɖi wò akpa, si ana nàxɔ abi. Ɖe eteƒe,

Anyigba ƒe kekeɖenudɔ si gbɔ eme KKK

Kas algajad saavad teha Anyigba ƒe kekeɖenudɔ si gbɔ eme?

Ẽ, gɔmedzelawo ate ŋu awɔ Floor Hyperextension ƒe kamededea godoo. Ke hã, ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme ŋu be nàƒo asa na abi ɖesiaɖe si ate ŋu adzɔ. Anyo hã be nàbia kamedede ƒe hehenala alo eŋutinunyala aɖe be nàkpɔ egbɔ be yele ewɔm nyuie. Kamedede sia nyo ŋutɔ na ŋusẽdodo akɔta kple lãmeka veviwo.

Millised on tavalised variatsioonid Anyigba ƒe kekeɖenudɔ si gbɔ eme?

• Romatɔwo ƒe Zikpui ƒe Kpekpeɖeŋunana: Le tɔtrɔ sia me la, èzãa zikpui tɔxɛ aɖe si woyɔna be Romatɔwo ƒe zikpui tsɔ léa wò akɔta kple afɔwo ɖe te esime nèle kekeɖenudɔa wɔm.
• The Incline Bench Hyperextension: Vovototo sia bia be woazã incline bench atsɔ awɔ hyperextension la, si ana dzogoe kple sesẽ si to vovo na kamededea.
• The Banded Hyperextension: Le tɔtrɔ sia gome la, èzãa tsitretsitsi ƒe ka si wotsɔ bla ɖe nu sesẽ aɖe si le ŋgɔwò ŋu, hehenɛ ɖe ŋuwò ne èle hyperextension la wɔm.
• The Weighted Hyperextension: Tɔtrɔ sia bia be nàlé kpekpeme ƒe agba alo dumbbell ɖe wò akɔta esime nèle hyperextension la wɔm, si ana kamededea ƒe tsitretsitsi kple ŋusẽ nadzi ɖe edzi.

Millised on head täiendavad harjutused Anyigba ƒe kekeɖenudɔ si gbɔ eme?

• Plankwo nye kamedede gã aɖe si kpena ɖe Floor Hyperextensions ŋu elabena wodoa ŋusẽ lãmeka veviwo, siwo le vevie na nɔnɔme nyuitɔ me léle ɖe asi kple mɔxexe ɖe abixɔxɔ nu le hyperextensions me.
• Xewo ƒe Avuwo ƒe kamedede kpena ɖe Floor Hyperextensions ŋu to lãmeka ƒe hatsotso ɖeka mawo ke ŋudɔwɔwɔ le mɔ bubu nu, vevietɔ akɔta ƒe akpa si le anyime kple akɔta ƒe akpa si le ete, esime wògakpɔa gome le nuto vevitɔa me eye wònaa dadasɔ kple liƒo nyona ɖe edzi.