Band mlɔ anyi afɔ kɔkɔ

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

Sissejuhatus Band mlɔ anyi afɔ kɔkɔ

Band Lying Leg Raise nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku ƒodo ƒe lãmeka siwo le ete koŋ, si naa ŋusẽ kple liƒo si le eme la nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe kamedede ƒe seƒe ɖesiaɖe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, yewoana yewoƒe kamedefefewɔwɔ nanyo ɖe edzi, alo yewoana yewoƒe ƒodo ƒe lãmekawo nasẽ ɖe edzi ko.

Ülatuse sooritamine: Sisuline õpetus Band mlɔ anyi afɔ kɔkɔ

• Na wò afɔwo nakeke bliboe eye nànɔ ɖeka, emegbe nàkɔ wo ɖe dzi blewuu ɖo ta dzisasrãa gbɔ esime nèle wò akɔta tem sesĩe ɖe aba dzi.
• Ne wò afɔwo nya le tsitre ɖe anyigba ko la, tɔ vie, emegbe nàɖiɖi wo ɖe anyi blewuu agbugbɔ ayi anyime, eye nàtsi tre ɖe kaƒomɔ̃a ƒe hehe ŋu.
• Mègana wò afɔwo naka anyigba o, ke boŋ na woanɔ dzodzom sentimeta ʋɛ aɖewo tso anyigba hafi nàdze rep si kplɔe ɖo gɔme.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé dziɖuɖu kple tsitretsitsi me ɖe asi le ʋuʋua katã me.

Nõuanded sooritamiseks Band mlɔ anyi afɔ kɔkɔ

• **Ʋuʋu Siwo Dzi Woɖu:** Kɔ wò afɔwo blewuu ɖo ta dzisasrãa gbɔ esime nèle wo dzɔdzɔe eye màkɔ wò akɔta tso anyigba o. Ele be kaƒomɔ̃a nate ŋu anɔ te ɖe enu ne èle wò afɔwo kɔm ɖe dzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba, si ate ŋu ana wò lãmekawo nate ɖeɖi ame ŋu eye wòana nàxɔ abi.
• **Engage Your Core:** Ne èle wò afɔwo kɔm la, lé fɔ ɖe wò core muscles engage ŋu, ke menye wò afɔ ƒe lãmekawo ɖeɖeko o. Esia akpe ɖe ŋuwò nàli ke ahada asɔ nyuie wu, eye wòakpɔ egbɔ hã be èle dɔ wɔm le wò ŋutilã bliboa ŋu, ke menye wò afɔwo ɖeɖeko o.
• **Keep Your Lower Back Pressed to the Floor:** Vodada ɖeka si bɔ enye be nàɖe mɔ na akɔta ƒe akpa si le ete la

Band mlɔ anyi afɔ kɔkɔ KKK

Kas algajad saavad teha Band mlɔ anyi afɔ kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ kamedede si nye band lying leg raise. Gake ele be woadze egɔme kple tsitretsiɖeŋu ƒe ka si le bɔbɔe wu kple gbugbɔgawɔ ʋɛ aɖewo be woaƒo asa na woƒe lãmekawo ƒe tete ɖe edzi akpa. Ele vevie hã be nàkpɔ egbɔ be woŋlɔ agbalẽvi si sɔ be nàxe mɔ ɖe abi ɖesiaɖe nu. Ne wose veve alo vevesese aɖe le kamededea me la, ele be woadzudzɔe enumake. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be amesiwo le kamedede gɔme dzem nabu aɖaŋuɖoɖo didi tso kamedede ŋuti nunyala gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Band mlɔ anyi afɔ kɔkɔ?

• Band lying leg raise kple twist kpena ɖe tɔtrɔ ƒe ʋuʋu ŋu ne èle wò afɔwo kɔm, ewɔa wò obliques eye wòna wò core li ke.
• Band lying leg raise with hip lift lɔ akɔta kɔkɔ sue aɖe ɖe eme le ʋuʋua tame, si gadea wò akɔta kple akɔta ƒe akpa si le ete la me.
• Band lying leg raise with knee bend bia be nàbɔbɔ wò klowo ne èle wò afɔwo kɔm, si ate ŋu ana kamededea nasu ame siwo le kame dem gɔme na gɔmedzelawo alo amesiwo ŋu akɔta ƒe nyawo le bɔbɔe wu.
• Band mlɔ afɔ kɔkɔ kple ʋuʋudedi le etame kpena ɖe ʋuʋudedi ƒe ʋuʋu sue aɖe le afɔ kɔkɔ ƒe kɔkɔme, si dzia ɣeyiɣi ɖe teteɖeanyi me ɖe edzi eye wònana kamededea sesẽna ɖe edzi.

Millised on head täiendavad harjutused Band mlɔ anyi afɔ kɔkɔ?

• "Band Squats" nye kamedede gã bubu si kpena ɖe eŋu elabena menye ɖeko wodoa ŋusẽ glutes kple ata abe Band Lying Leg Raise ene ko o, ke wowɔa dɔ le core kple akɔta ƒe akpa si le ete hã, si doa liƒo bliboa kple dadasɔ ɖe ŋgɔ.
• "Band Hip Thrusts" ateŋu anye kpeɖeŋutɔ gã aɖe hã na Band Lying Leg Raise, elabena eɖoa taɖodzinu na glutes kple hip flexors, lãmeka siwo hã ƒoa wo ɖokui ɖe afɔdzidede me, eyata edoa ŋusẽ kple asitɔtrɔ le akɔta ƒe nuto me ɖe ŋgɔ.