Axadzi Tɔdzisasrã

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques, Quadriceps, Tensor Fasciae Latae
• Teisene Lihased: , Adductor Longus, Gluteus Maximus, Gluteus Medius, Iliopsoas, Sartorius

Sissejuhatus Axadzi Tɔdzisasrã

Side Bridge nye kamedede sẽŋu aɖe si doa ŋusẽ lãmeka siwo le tsia dzi, akɔta ƒe akpa si le anyime, kple ƒodo ƒe lãmekawo koŋ, si wɔnɛ be lãmeka siwo le eme la li ke eye woda sɔ nyuie wu. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedefefewɔla bibiwo siaa, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe kamedede ƒe seƒe vovovowo nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã bliboa nasẽ ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, eye woaɖe akɔtave kple abi xɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Axadzi Tɔdzisasrã

• Tsɔ ɖokuiwò ɖo wò abɔta, nàkpɔ egbɔ be ele wò abɔta te tẽ, eye nàtsɔ wò asi si le ablɔɖe me la aɖo wò akɔta.
• Kɔ wò akɔta blewuu tso anyigba, eye nàna wò ŋutilã nanɔ fli dzɔdzɔe dzi tso wò ta va ɖo wò afɔwo dzi.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàna wò nu me nasẽ eye wò akɔta nakɔ ɖe dzi.
• Ðe wò akɔta blewuu trɔ yi anyigba be nàwu egbugbɔgawɔ ɖeka nu, emegbe nàtrɔ axawo eye nàgbugbɔ kamededea awɔ.

Nõuanded sooritamiseks Axadzi Tɔdzisasrã

• **Engage Your Core:** Hafi nàkɔ wò akɔta tso anyigba la, kpɔ egbɔ be yede wò core lãmekawo me. Menye ɖeko esia akpe ɖe ŋuwò be wò ŋutilã nali ke ko o, ke ana kamededea nawɔ dɔ nyuie wu hã. Vodada si bɔ enye be woana akɔta nadze anyigba, si ate ŋu ana akɔta ƒe akpa si le ete la nate ɖe edzi.
• **Gbugbɔ Nyuie:** Ðo ŋku edzi nàgbɔ ya madzudzɔmadzudzɔe le kamededea katã me. Gbugbɔ ya ne èle wò ŋutilã ɖiɖim, eye nàgbɔ ya ne èle wò ŋutilã kɔm ɖe dzi. Gbɔgbɔtsixetsixe ate ŋu ahe teteɖeanyi si mehiã o vɛ eye ate ŋu ana kamededea nasesẽ wu alesi wòhiã.
• **Lé Nɔnɔme Nyui Me:** Na wò ŋutilã nanɔ dzɔdzɔe

Axadzi Tɔdzisasrã KKK

Kas algajad saavad teha Axadzi Tɔdzisasrã?

Ẽ, gɔmedzelawo ate ŋu awɔ Side Bridge kamededea. Gake ɖewohĩ ahiã be woatrɔ asi le eŋu be wòasɔ ɖe woƒe kamedede nu. Ele vevie be nàdze egɔme vivivi eye nàdzi kamededea ƒe sesẽ ɖe edzi vivivi. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne wose veve alo vevesese aɖe la, ele be woadzudzɔ kamededea enumake. Aɖaŋuɖoɖo kple kamedede ŋuti nunyala ate ŋu akpe ɖe ŋuwò nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Axadzi Tɔdzisasrã?

• Axadzitɔdzisasrã si me Afɔ Kɔkɔ: Le tɔtrɔ sia me la, ne èlé axadzitɔdzisasrã ƒe nɔnɔme me ɖe asi la, èkɔa wò afɔ si le etame ɖe dzi kple anyime be wòaƒo wò akɔta kple akɔta ƒe amelélawo.
• Axadzitɔdzisasrã si me Trɔtrɔ Le: Le afisia la, ètsɔa ʋuʋudedi aɖe kpena ɖe axadzitɔdzisasrã si wozãna ɖaa ŋu, èɖoa wò alɔ si le etame gbɔ le wò ŋutilã te eye emegbe nègatrɔna yia dzisasrãa dzi.
• Side Bridge with Hip Dip: Tɔtrɔ sia bia be nànyrɔ wò akɔta ɖe anyigba eye emegbe nàgakɔe ɖe dzi va ɖo afisi nèdze egɔme tsoe esime nèle axadzitɔdzisasrãa dzi kpɔm.
• Side Bridge with Arm Extension: Le tɔtrɔ sia me la, èkekea wò alɔ si le etame la ɖe dzi tẽe ɖoa ta dzisasrãa gbɔ, emegbe ètsɔnɛ vaa anyi heblanɛ ɖe wò akɔta be wòatsɔ aʋli wò dadasɔ kple liƒo ta.

Millised on head täiendavad harjutused Axadzi Tɔdzisasrã?

• Russiatɔwo ƒe Twists hã kpena ɖe Side Bridge ŋu elabena woɖoa taɖodzinu na obliques, abe Side Bridge ene, gake wowɔa nu ɖe ​​ƒodo ƒe nuto bliboa hã ŋu, si wɔnɛ be core ƒe ŋusẽ kple liƒo dzina ɖe edzi.
• Xewo ƒe Avũ ƒe kamedede kpena ɖe Side Bridge ŋu to nu veviwo ƒe liƒo kple ŋusẽ dodo ɖe ŋgɔ me, abe Side Bridge ene, gake wonaa dadasɔ kple nuwɔwɔ aduadu hã nyona ɖe edzi to ŋutilã ƒe tame kple ete siaa ƒe gomekpɔkpɔ le ɣeyiɣi ɖeka me me.