Axadzi Tɔdzisasrã Hip Abduction

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Medius, Tensor Fasciae Latae
• Teisene Lihased: Iliopsoas, Obliques

Sissejuhatus Axadzi Tɔdzisasrã Hip Abduction

Side Bridge Hip Abduction nye kamedede si me ŋusẽ le si tɔa ŋku obliques, glutes, kple hip abductors, si doa nu veviwo ƒe liƒo, akɔta ƒe ŋusẽ, kple dadasɔ bliboa ɖe ŋgɔ. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo le didim be yewoadzi yewoƒe ŋusẽ vevitɔ kple liƒo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna kamedefefewo nanyo ɖe edzi, akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu, eye wòakpe ɖe ŋuwò nàwɔ kamedede ƒe ɖoɖo si me kɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Axadzi Tɔdzisasrã Hip Abduction

• Kpɔ egbɔ be wò abɔta le wò abɔta te tẽ eye wò ŋutilã le fli dzɔdzɔe dzi tso wò ta va ɖo wò afɔwo dzi.
• Do wò akɔta eye nàkɔ wò akɔta tso anyigba, eye nàwɔ fli dzɔdzɔe tso wò ta dzi va ɖo wò afɔwo dzi.
• Esi nèle tɔdzisasrã ƒe nɔnɔme sia me lém ɖe asi la, kɔ wò afɔ si le etame ɖe dzi blewuu alesi nàte ŋui evɔ màʋuʋu wò akɔta alo akɔta o.
• Ðe wò afɔ ɖe anyi wògaɖiɖi va ɖo afisi wòdze egɔme tsoe eye emegbe nàɖiɖi wò akɔta be nàwu egbugbɔgawɔ ɖeka nu; gbugbɔ wɔ kamedede sia le akpa si tsi tre ɖe eŋu.

Nõuanded sooritamiseks Axadzi Tɔdzisasrã Hip Abduction

• **Engage Your Core**: Menye wò akɔta ɖeɖeko ŋue kamedede sia ku ɖo o, ke boŋ wò core hã ŋue wòku ɖo. Ne èle wò akɔta kɔm tso anyigba la, kpɔ egbɔ be yede yeƒe lãmeka veviwo me. Esia akpe ɖe ŋuwò be wò ŋutilã nali ke eye wòakpɔ wò akɔta ƒe akpa si le anyime ta. Vodada si bɔ enye be woaŋlɔ nu vevitɔ be eye woƒe susu nanɔ akɔta ƒe ʋuʋu ko ŋu.
• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum. Ke boŋ kɔ wò akɔta ɖe dzi eye nàɖiɖie ɖe anyi blewu eye nàɖu edzi. Menye ɖeko esia aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ ko o, ke ana kamededea nawɔ dɔ nyuie wu to wò lãmekawo ƒe tete ɣeyiɣi didi wu me.
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Axadzi Tɔdzisasrã Hip Abduction KKK

Kas algajad saavad teha Axadzi Tɔdzisasrã Hip Abduction?

Ẽ, gɔmedzelawo ate ŋu awɔ Side Bridge Hip Abduction kamededea. Gake ele be woadze egɔme blewu eye woanɔ nɔnɔme nyuitɔ me be woagaxɔ abi o. Ele vevie hã be nàde nu vevitɔa me eye nàlé fli dzɔdzɔe me ɖe asi tso ta vaseɖe afɔ dzi le kamededea me. Ne esesẽ akpa le gɔmedzedzea me la, gɔmedzelawo ate ŋu atrɔ asi le kamededea ŋu to woƒe klowo bɔbɔ alo kamededea wɔwɔ ɖe gli ŋu be woatsɔ akpe ɖe eŋu me. Abe alesi wònɔna ɖaa ene la, wokafui be nàƒo nu kple kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Axadzi Tɔdzisasrã Hip Abduction?

• Weighted Side Bridge Hip Abduction: Ne èdi kuxi bubu aɖe la, àte ŋu alé dumbbell alo ado afɔkpodzi ƒe kpekpeme ne èle kamededea wɔm.
• Side Bridge Hip Abduction with Resistance Band: Tɔtrɔ sia bia be nàzã tsitretsiɖeŋu ƒe kaƒomɔ̃ aƒo xlã wò afɔkpodziwo atsɔ akpe ɖe wò afɔkpodzi ŋu eye wòana ʋuʋua nasesẽ ɖe edzi.
• Side Bridge Hip Abduction with Leg Lift: Le tɔtrɔ sia me la, le esi teƒe be nàlé akɔta la, èkɔa afɔ si le etame la ɖe dzi tẽ, si ƒoa nu kple akɔta ƒe akpa si le eme eye wòléa akɔta sesĩe wu.
• Side Bridge Hip Abduction on Stability Ball: Kamededea wɔwɔ le stability ball dzi ate ŋu ana kuxia nadzi ɖe edzi to malikenyenye ƒe akpa aɖe tsɔtsɔ kpee me, si azi wò lãmeka veviwo dzi be woawɔ dɔ sesĩe wu be woada asɔ.

Millised on head täiendavad harjutused Axadzi Tɔdzisasrã Hip Abduction?

• Clamshells ate ŋu akpe ɖe Side Bridge Hip Abduction hã ŋu elabena woɖoa taɖodzinu na gluteus medius, si nye lãmeka ƒe ƒuƒoƒo ma ke si wɔ dɔ le akɔta ƒe ameléle sesẽe me, eye wokpena ɖe akɔta ƒe ʋuʋu kple ŋusẽ ŋu.
• Russiatɔwo ƒe twist nye kamedede bubu si kpena ɖe Side Bridge Hip Abduction ŋu esi wòdoa ŋusẽ obliques, si naa core ƒe liƒo nyona ɖe edzi eye wòtoa esia me na Side Bridge Hip Abduction ƒe dɔwɔwɔ kple eƒe dɔwɔwɔ nyona ɖe edzi.