Band Lying Hip Gome Trɔtrɔ

• Kehaos: Komeedi.
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Deep Hip External Rotators

Sissejuhatus Band Lying Hip Gome Trɔtrɔ

Band Lying Hip External Rotation nye kamedede si woɖo taɖodzinu na si wowɔ be wòado ŋusẽ akɔta ƒe lãmekawo, vevietɔ gluteus medius, si wɔa akpa vevi aɖe le akɔta kple akɔta ƒe liƒolili me. Kamedede sia sɔ na kamedefefewɔlawo, ame ɖekaɖeka siwo le hayahayam tso abi siwo woxɔ le akɔta me, alo amesiame si le didim be yeana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò ŋutete nanyo ɖe edzi le kamedefefewo me, aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye wòana wò ʋuʋu kple dadasɔ bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Band Lying Hip Gome Trɔtrɔ

• Tsɔ tsitretsiɖeŋuka aɖe ƒo xlã wò afɔkpodziwo, nàkpɔ egbɔ be esẽ ale gbegbe be wòate ŋu ana tsitretsiɖeŋunu nate ŋu ana wòatsi tre gake megasẽ ale gbegbe be wòaxe mɔ ɖe wò ʋuʋu nu o.
• Blo wò klowo eye nàtsɔ wò afɔwo aɖo anyigba gbadzaa, eye wo dome didi abe akɔta ene.
• Esi nèna wò afɔwo nanɔ ɖeka la, trɔ wò klowo blewuu yi gota ɖe kaƒomɔ̃a ƒe tsitretsitsi ŋu.
• Tsɔ wò klowo gaƒo ƒu vivivi va ɖo afisi nèdze egɔme tsoe, eye nàlé masɔmasɔ si le kaƒomɔ̃a me ɖe te. Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Band Lying Hip Gome Trɔtrɔ

• Ʋuʋu si Dzi Woɖu: Ne èle kamededea wɔm la, kpɔ egbɔ be yeʋuʋu wò klowo ɖe wo nɔewo ŋu blewuu eye nèɖu dzi. Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum, si ate ŋu ana wò lãmekawo nate ɖeɖi wo ŋu alo ade abi wo ŋu. Azɔ hã, kpɔ egbɔ be yelé masɔmasɔ me ɖe asi le haƒoha la me le kamededea katã me.
• Na Wò Akɔta Nanɔ gbadzaa: Vodada ɖeka si bɔ enye akɔta ƒoƒo tso anyigba. Esia ate ŋu ana ame nase veve le akɔta alo axɔ abi. Be nàƒo asa na esia la, kpɔ egbɔ be wò akɔta nanɔ anyigba le kamededea katã me. Wɔ wò nu vevitɔ ŋudɔ be wòakpe ɖe ŋuwò nàlé ɖoƒe sia me ɖe asi.
• Lé Akɔta ƒe Ðoɖo Ðe Eme: Vodada bubu si bɔ enye be nàna akɔta nabɔbɔ alo atrɔ le kamededea me. Esia ate ŋu aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ eye ate ŋu ana ame naxɔ abi. Be woaƒo asa na

Band Lying Hip Gome Trɔtrɔ KKK

Kas algajad saavad teha Band Lying Hip Gome Trɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Band Lying Hip External Rotation ƒe kamededea. Enye kamedede si mekpɔa ŋusẽ boo aɖeke ɖe ame dzi boo o, eye wòɖoa taɖodzinu na akɔta, akɔta, kple ata. Ke hã, ele vevie be nàdze egɔme kple kekeli ƒe tsitretsitsi ƒe ƒuƒoƒo eye nàdzi tsitretsitsi ɖe edzi vivivi ne ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, alesi woawɔe kple aɖaŋu nyuitɔ le vevie ŋutɔ be woaxe mɔ ɖe abixɔxɔ nu. Ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nawɔ kamededea ƒe wɔwɔfia gbã.

Millised on tavalised variatsioonid Band Lying Hip Gome Trɔtrɔ?

• Band Seated Hip External Rotation: Le gɔmeɖeɖe sia me la, èwɔa kamededea esime nèbɔbɔ nɔ zikpui alo zikpui dzi, eye nèbla haƒonua ɖe wò klowo ŋu.
• Band Hip External Rotation with Squat: Le tɔtrɔ sia ta la, èwɔa squat le hip gotagome tɔtrɔ ɖesiaɖe megbe, eye nèléa haƒoha la ƒe tete ɖe te le ʋuʋua katã me.
• Single-Leg Band Hip External Rotation: Mɔɖeɖe sia bia be woatsi tre ɖe afɔ ɖeka dzi esime wole akɔta ƒe gota tɔtrɔ wɔm kple evelia, si ate ŋu akpe ɖe ame ŋu wòada asɔ ahali ke.
• Band Hip External Rotation with Lateral Walk: Tɔtrɔ sia ƒoa akɔta ƒe gota gome tɔtrɔ kple axadzizɔzɔ nu ƒu, si ate ŋu akpe ɖe lãmekawo ƒe ƒuƒoƒo geɖe ŋu woaƒo wo ɖokui ɖe eme eye wòana kamededea ƒe sesẽme bliboa nadzi ɖe edzi.

Millised on head täiendavad harjutused Band Lying Hip Gome Trɔtrɔ?

• Afɔ Kɔkɔ Ðe Axadzi: Esiawo wɔa dɔ ɖe akɔta ƒe lãmeka siwo léa ame, siwo wɔa dɔ le gotagome tɔtrɔ ƒe ʋuʋu me, si wɔnɛ be akɔta ƒe ƒunukpeƒe ƒe ŋusẽ bliboa kple eƒe liƒo dzina ɖe edzi, si nye viɖe vevi aɖe si le Band Lying Hip External Rotation ŋu.
• Glute Bridges: Kamedede sia doa ŋusẽ gluteus maximus, si nye lãmeka vevi aɖe na akɔta ƒe kekeɖenudɔwɔwɔ kple gotagome tɔtrɔ, si wɔnɛ be wòkpena ɖe lãmeka ƒe dɔwɔwɔ kple ʋuʋu ƒe ɖoɖo si le Band Lying Hip External Rotation me ŋu.