Axadzi Tɔdzisasrã Hip Abduction

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

Sissejuhatus Axadzi Tɔdzisasrã Hip Abduction

Side Bridge Hip Abduction nye kamedede sesẽ aɖe si me wotsia dzi ɖe obliques, glutes, kple hip abductors koŋ ŋu, si naa core ŋusẽ kple liƒo dzina ɖe edzi. Eɖea vi na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeada asɔ, yeƒe nuwɔwɔ aduadu, kple yeƒe ŋutilã ƒe ŋusẽ bliboa nanyo ɖe edzi ŋutɔ. Ne ètsɔ kamedede sia de wò ɖoɖowɔɖi me la, àte ŋu ana wò kamedefefe ƒe ŋutete nanyo ɖe edzi, axe mɔ ɖe abi siwo do ƒome kple akɔta ƒe lãmeka siwo gbɔdzɔ kple akɔta ƒe lãmekawo nu, eye wò ŋutilã ƒe dɔwɔwɔ nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Axadzi Tɔdzisasrã Hip Abduction

• Kɔ wò ŋutilã tso anyigba to wò akɔta tutu yi dzi me, si nàwɔ tɔdzisasrã. Ele be wò abɔta kple wò afɔ si le ete ƒe axadzi nalé wò kpekpeme ɖe te.
• Ne ènya na wò ŋutilã li ke ko la, kɔ wò afɔ si le etame ɖe dzi alesi nàte ŋui, eye nàna wòanɔ dzɔdzɔe. Esiae nye kamededea ƒe akpa si woɖena le akɔta.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi wò afɔ blewuu agbugbɔ ayi anyime be nàdo go evelia.
• Ðe wò akɔta trɔ yi anyigba be nàwu egbugbɔgawɔ ɖeka nu. Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ ɖe akpa kemɛ.

Nõuanded sooritamiseks Axadzi Tɔdzisasrã Hip Abduction

• Do Wò Nu Vevitɔ: Hafi nàkɔ wò akɔta tso anyigba la, tsɔ wò lãmeka veviwo de eme. Esia akpe ɖe ŋuwò be wò ŋutilã nali ke le kamededea me eye wòaxe mɔ ɖe teteɖeanyi ɖesiaɖe si mehiã o nu le wò akɔta. Ðo ŋku edzi nàna wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me.
• Ʋuʋu si Dzi Woɖu: Ne èle wò afɔ si le etame kɔm la, kpɔ egbɔ be ʋuʋua le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba elabena ateŋu ahe lãmekawo ƒe tete alo abi vɛ.
• Na Wò Ŋutilã Nanɔ Dzɔdzɔe: Vodada si bɔ enye be nàɖe mɔ ŋutilãa nabɔbɔ alo abɔbɔ ɖe akɔta le kamededea me. Be nàƒo asa na esia la, kpɔe ɖa le susu me be fli dzɔdzɔe aɖe le sisim tso ta dzi va ɖo wò afɔwo dzi eye nàɖoe be yealé fli sia ɖe te le kamededea katã me.
• Mègaƒu du o: Menye duƒuƒu ŋue kamedede sia ku ɖo o

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 vevie be míade dzesii be esia nye kamedede deŋgɔ aɖe si woɖoa taɖodzinu na nu vevitɔ, vevietɔ obliques kple hip abductors. Ele be gɔmedzelawo nadze egɔme kple axadzitɔdzisasrã alo axadziti vevi aɖe be woatu ŋusẽ kple liƒo ɖo hafi ayi ŋgɔ va ɖo akɔta ƒe ameléle sesẽe ƒe tɔtrɔ gbɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, wokafui be nàdze egɔme kple gbugbɔgawɔ ʋɛ aɖewo eye nàdzii ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Viɖe le eŋu ɣesiaɣi be kamedede ŋuti nunyala aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be nàkpɔ egbɔ be yeƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Axadzi Tɔdzisasrã Hip Abduction?

• Weighted Side Bridge Hip Abduction: Tɔtrɔ sia lɔ dumbbell alo afɔkpodzi ƒe kpekpemewo zazã ɖe eme be nàdzi tsitretsitsi ɖe eŋu ɖe edzi eye wòatsɔ nya ɖe wò akɔta ƒe amelélawo ŋu geɖe wu.
• Side Bridge Hip Abduction on a Stability Ball: Kamedede sia wɔwɔ le stability ball dzi ate ŋu ana wòasesẽ ɖe edzi to dadasɔ ƒe akpa aɖe dodo ɖe ŋgɔ me.
• Side Bridge Hip Abduction with Resistance Band: Le tɔtrɔ sia me la, wotsɔa tsitretsitsi ƒe ka aɖe ƒoa xlã ata alo afɔkpodzi be wòana tsitretsitsi bubu nanɔ ameléle sesẽe ƒe ʋuʋu me.
• Elevated Side Bridge Hip Abduction: Tɔtrɔ sia bia be nàda wò abɔta alo asi si léa wò ɖe te ɖe teƒe si kɔkɔ abe afɔɖeɖe alo zikpui ene, si wɔnɛ be kamededea ƒe ʋuʋu kple sesẽme dzina ɖe edzi.

Millised on head täiendavad harjutused Axadzi Tɔdzisasrã Hip Abduction?

• Clamshells ate ŋu ana Side Bridge Hip Abductions ƒe viɖewo nadzi ɖe edzi to ŋusẽdodo kple toning na gluteus medius kple minimus, siwo le vevie ŋutɔ na akɔta ƒe liƒolili kple abduction me.
• Single-Leg Deadlifts ate ŋu akpe ɖe Side Bridge Hip Abductions ŋu to dadasɔ kple liƒo dodo ɖe ŋgɔ me, esime wòawɔ ɖeka kple glutes kple hamstrings hã, si akpe ɖe akɔta ƒe ʋuʋu blibo kple ŋusẽ ŋu.