Band Lying Hip Gome Trɔtrɔ
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Sissejuhatus Band Lying Hip Gome Trɔtrɔ
Band Lying Hip External Rotation nye kamedede si woɖo taɖodzinu na be wòado ŋusẽ akɔta ƒe lãmekawo, vevietɔ gotagome rotators, si ate ŋu ana ame ƒe ʋuʋu, dadasɔ, kple kamedefefe ƒe ŋutete nanyo ɖe edzi. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, alo ame ɖekaɖeka siwo le hayahayam tso abi siwo woxɔ le akɔta alo woƒe ŋutilã ƒe akpa si le ete ta. Amewo adi be yewoawɔ kamedede sia be yewoana yewoƒe ŋutete nanyo ɖe edzi le kamedefefe siwo me akɔta sesẽ siwo te ŋu trɔna bɔbɔe me, be yewoƒe ŋutilã bliboa nali ke nyuie wu, alo be yewoado alɔ agbenɔnɔ si me lãmesẽ le, si me wowɔa dɔ le.
Ülatuse sooritamine: Sisuline õpetus Band Lying Hip Gome Trɔtrɔ
- Na wò afɔwo nanɔ ɖeka eye nàkɔ klo si le etame la ɖe dzi alesi nàte ŋui evɔ màʋuʋu wò akɔta o, si ana masɔmasɔ nanɔ kaƒomɔ̃a me.
- Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi wò klo blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
- Kpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi, eye yeƒe susu nanɔ yeƒe akɔta ƒe tɔtrɔ ŋu be yeakɔ yeƒe klo ɖe dzi.
- Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ axawo eye nàtsɔ afɔ kemɛa awɔ kamededea.
Nõuanded sooritamiseks Band Lying Hip Gome Trɔtrɔ
- Ʋuʋu si Dzi Wokpɔna: Trɔ afɔ ɖeka blewuu do goe ɖe axadzi, eye nàna afɔ evelia nanɔ teƒe ɖeka. Ele be ʋuʋua natso akɔta, ke menye klo alo afɔkpodzi o. Kpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi, elabena ʋuʋu si le ʋuʋum ate ŋu ana nàxɔ abi.
- Lé Band Tension Me Ðe Asi: Na tsitretsiɖeŋu ƒe kaƒomɔ̃a nanɔ sesẽm le kamededea katã me. Ne haƒohaa va zu slack la, efia be mèle nɔnɔme nyuitɔ me lém ɖe asi o eye kamededea ƒe dɔwɔwɔ dzi aɖe akpɔtɔ.
- Ƒo asa na wò afɔ keke ɖe enu wòagbɔ eme: Ne èle kamededea wɔm la, kpɔ egbɔ be mèkeke wò afɔ ɖe enu wòagbɔ eƒe dzɔdzɔme ʋuʋu ŋu o elabena ate ŋu ana akɔta ƒe ƒunukpeƒea nate ɖe edzi alo axɔ abi.
- Engage Core: Be nàkpɔ viɖe geɖe tso kamedede sia me la, .
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 kamededea. Enye kamedede si me ŋusẽ boo aɖeke mele o si tɔa ŋku akɔta ƒe lãmekawo, vevietɔ gluteus medius, si zi geɖe womewɔa dɔ nyuie le kamedede ƒe ɖoɖo siwo bɔ me o. Gake abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme kple tsitretsitsi si mesẽ o eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woagaxɔ abi o. Eɖea vi hã be hehenala alo ame bibi aɖe nafia mɔ wo le kamededea me le gɔmedzedzea me.
Millised on tavalised variatsioonid Band Lying Hip Gome Trɔtrɔ?
- Tɔtrɔ bubue nye Standing Band Hip External Rotation, si bia be nàtsi tre ahazã ka si wotsɔ bla ɖe teƒe aɖe si woɖo ɖi, atsɔ atrɔ wò akɔta ayi gota.
- Àte ŋu ate Single Leg Band Hip External Rotation hã kpɔ, afisi nàtsi tre ɖe afɔ ɖeka dzi eye nàzã tsitretsiɖeŋu ƒe ka atsɔ awɔ gotagome tɔtrɔa kple evelia.
- Clamshell Band Hip External Rotation nye tɔtrɔ bubu, afisi nèmlɔa wò axadzi eye nèbɔbɔa wò klowo eye nètsɔa ka ƒoa xlã wò ata, eye emegbe nèʋua wò afɔwo hedoa wo abe clamshell ene.
- Mlɔeba la, àte ŋu awɔ Supine Band Hip External Rotation, afisi mlɔa akɔta eye wò klowo bɔbɔ eye wò afɔwo le gbadzaa le anyigba, eye nàzã band atsɔ awɔ gotagome tɔtrɔa.
Millised on head täiendavad harjutused Band Lying Hip Gome Trɔtrɔ?
- Side-lying Hip Abduction: Kamedede sia kpena ɖe Band Lying Hip External Rotation ŋu esi wòwɔa dɔ le lãmeka ƒe hatsotso ɖeka ma ke dzi, si nye hip abductors, gake le ʋuʋu ƒe yameʋu bubu me. Esia kpena ɖe ame ŋu be ŋusẽdodo kple nɔnɔme si me kɔ wu nana akɔta ƒe lãmekawo.
- Bulgariatɔwo ƒe Split Squats: Kamedede sia kpena ɖe Band Lying Hip External Rotation ŋu to kuxi na akɔta ƒe gotagome tɔtrɔwo le kpekpeme tsɔtsɔ kple ŋusẽ ƒe ʋuʋu me. Menye ŋusẽ koe esia kpena ɖe ame ŋu wònana wònyona ɖe edzi o, ke ekpena ɖe ame ŋu be wòada asɔ kple nuwɔwɔ aduadu hã, si le vevie ŋutɔ na ʋuʋu siwo wɔa dɔ nyuie.
Seotud märksõnad Band Lying Hip Gome Trɔtrɔ
- Akɔta ƒe tɔtrɔ ƒe kamedede
- Ŋutilã ƒe kpekpeme ƒe akɔta ƒe kamedede
- Band hip gotagome tɔtrɔ
- Kamedede siwo doa ŋusẽ akɔta
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Tsitretsitsi ƒe haƒoha ƒe akɔta ƒe tɔtrɔ
- Mlɔƒe akɔta ƒe tɔtrɔ ƒe kamedede
- Aƒeme kamedede na akɔta ƒe lãmekawo
- Band si kpena ɖe akɔta ƒe tɔtrɔ ŋu
- Ŋutilã ƒe kpekpeme ƒe akɔta ƒe tɔtrɔ ƒe hehexɔxɔ