Band Lying Dzɔdzɔe Afɔ Kɔkɔ

• Kehaos: Komeedi.
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Iliopsoas
• Teisene Lihased: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sissejuhatus Band Lying Dzɔdzɔe Afɔ Kɔkɔ

Band Lying Straight Leg Raise nye ŋutilã ƒe akpa si le anyime ƒe kamedede si me wotsia dzi ɖe akɔta ƒe lãkusiwo kple ƒodo ƒe lãmekawo koŋ ŋu, si kpena ɖe ame ŋu be ŋusẽ kple ƒodo ƒe lãmekawo nanyo ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutetewo nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋusẽ vevitɔ nadzi ɖe edzi, yewoada asɔ nyuie wu, eye yewoakpe ɖe yewo ŋu yewoaxe mɔ ɖe akɔtave nu.

Ülatuse sooritamine: Sisuline õpetus Band Lying Dzɔdzɔe Afɔ Kɔkɔ

• Na wò asiwo nanɔ wò axawo dzi, asibidɛwo nadze ŋgɔ anyi be woakpe ɖe ŋuwò, eye wò afɔwo nanɔ ŋgɔwò tẽ.
• Kɔ wò afɔwo dzi blewuu tso anyigba esime nèle wo dzɔdzɔe, eye nàhe wo ɖe kaƒomɔ̃a ƒe tsitretsitsi ŋu vaseɖe esime woanɔ dzogoe 90 dzi tso wò ŋutilã gbɔ.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi wò afɔwo blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe, eye nàtsi tre ɖe kaƒomɔ̃a ƒe hehe ŋu.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe akɔta le gbadzaa ɖe anyigba le kamededea katã me.

Nõuanded sooritamiseks Band Lying Dzɔdzɔe Afɔ Kɔkɔ

• **Nɔnɔme Nyuitɔ**: Dze egɔme kple mlɔ anyi gbadzaa ɖe wò akɔta eye wò afɔwo nanɔ dzɔdzɔe. De kaƒomɔ̃a ɖe wò afɔkpodziwo ŋu. Ele be wò asiwo nanɔ wò axawo dzi, eye wò asibidɛwo naɖiɖi. Nɔnɔme sia ana nàli ke eye wòakpe ɖe ŋuwò nàƒo asa na teteɖeanyi ɖesiaɖe si mehiã o le wò akɔta ƒe akpa si le anyime.
• **Ʋuʋu Blewu Kple Madzudzɔmadzudzɔe**: Ƒo asa na tetekpɔ be yeaƒu du ato kamededea me. Kɔ afɔ ɖeka ɖe dzi tẽe ɖo ta dzisasrãa gbɔ esime nèle afɔ evelia dzi kpɔm wòle gbadzaa le anyigba. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, eye wòalé fɔ ɖe ʋuʋua ƒe nyonyome ŋu tsɔ wu be wòalé fɔ ɖe eƒe agbɔsɔsɔme ŋu.
• **Engage Your Core**: Menye wò afɔwo ɖeɖeko ŋue kamedede sia ku ɖo o. Enye mɔ nyui aɖe hã si dzi nàto aƒo wò nu vevitɔa nu ƒu. Esi nèle wò afɔ kɔm la, kpɔ egbɔ

Band Lying Dzɔdzɔe Afɔ Kɔkɔ KKK

Kas algajad saavad teha Band Lying Dzɔdzɔe Afɔ Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Band Lying Straight Leg Raise ƒe kamededea godoo. Enye kamedede si le bɔbɔe vie si woɖoa taɖodzinu na ƒodo ƒe lãmeka siwo le ete. Gake ele vevie be nàdze egɔme kple tsitretsiɖeŋu ƒe ka si ƒe ŋusẽ sɔ eye nàdzi tsitretsiɖeŋua ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Enye nu vevi aɖe hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne mèka ɖe alesi nàwɔ kamededea dzi o la, ke bu mɔfiame didi tso kamedede ŋuti nunyala aɖe gbɔ ŋu.

Millised on tavalised variatsioonid Band Lying Dzɔdzɔe Afɔ Kɔkɔ?

• Band Lying Single Leg Raise: Le esi teƒe be woakɔ afɔ eveawo ɖe dzi le ɣeyiɣi ɖeka me la, gɔmeɖeɖe sia léa fɔ ɖe afɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be kamededea nasẽ ɖe edzi le afɔ ɖesiaɖe dzi.
• Band Lying Straight Leg Raise with Hip Thrust: Ne èkɔ wò afɔwo ɖe dzi tẽe vɔ la, tsɔ hip thrust kpee be wòawɔ wò glutes kple lower abs nyuie wu.
• Band Lying Straight Leg Raise with Ankle Weights: Afɔkpodzi ƒe kpekpeme tsɔtsɔ kpe ɖe eŋu nana kamededea sesẽna eye wòtsia tre ɖe eŋu, si wɔnɛ be wò lãmekawo wɔa dɔ sesĩe wu.
• Band Lying Straight Leg Raise with a Twist: Le tɔtrɔ sia me la, ètsɔa twist kpena ɖe ʋuʋua tame be wòana wò lãmeka siwo le tsia dzi la nawɔ dɔ, si wɔnɛ be kamedede vevitɔ bliboa nyona ɖe edzi.

Millised on head täiendavad harjutused Band Lying Dzɔdzɔe Afɔ Kɔkɔ?

• The Plank: The Plank kpena ɖe Band Lying Straight Leg Raise ŋu to dɔwɔwɔ le lãmeka veviwo ŋu le mɔ si naa li ke eye wòsɔ ɖe wo nɔewo nu nu, si kpena ɖe ame ŋu be ŋusẽ kple dzidodo le nu vevi bliboa me nyona ɖe edzi, si le vevie na afɔdzidede ƒe kamededea ƒe dɔwɔwɔ nyuie wu.
• Glute Tɔdzisasrã: Kamedede sia kpena ɖe Band Lying Straight Leg Raise ŋu elabena eɖoa ta glutes kple akɔta ƒe akpa si le ete, siwo le vevie ŋutɔ be woalé nɔnɔme nyuitɔ me ɖe asi le afɔ kɔkɔa me, eye wòkpena ɖe ame ŋu hã be woaxe mɔ ɖe akɔta ƒe vevesese alo abi ɖesiaɖe si ate ŋu adze ame dzi nu.