Band Seated Hip Gome Trɔtrɔ

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

Sissejuhatus Band Seated Hip Gome Trɔtrɔ

Band Seated Hip External Rotation nye kamedede si woɖo taɖodzinu na si doa ŋusẽ akɔta ƒe amelélawo, akɔta, kple gotagome tɔtrɔwo, si naa akɔta ƒe ʋuʋu kple liƒo bliboa nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo le ɖɔɖɔɖom tso abi siwo woxɔ le akɔta alo woƒe ŋutilã ƒe akpa si le anyime ta. Kamedede sia wɔwɔ ate ŋu ana wò ŋutete nanyo ɖe edzi le kamedefefewo kple gbesiagbedɔwo me, axe mɔ ɖe abixɔxɔ nu, eye wòana wò ŋutilã nasɔ nyuie wu ahada asɔ.

Ülatuse sooritamine: Sisuline õpetus Band Seated Hip Gome Trɔtrɔ

• De tsitretsitsi ƒe ka aɖe ɖe wò ata ŋu, le wò klowo tame tututu, eye nàkpɔ egbɔ be esẽ ale gbegbe be wòate ŋu axe mɔ ɖe enu gake mesẽ ale gbegbe be wòaxe mɔ ɖe wò ʋuʋu nu o.
• Na wò afɔwo naɖe wo nɔewo ɖa vaseɖe akɔta eye wò akɔta nanɔ dzɔdzɔe, emegbe nàtu wò klowo blewuu ayi gota le kaƒomɔ̃a ƒe tsitretsitsi nu.
• Lé gota gome la me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàgbugbɔ wò klowo aɖo afisi nèdze egɔme tsoe blewuu, eye nàlé kaƒomɔ̃a ƒe tete ɖe te.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Band Seated Hip Gome Trɔtrɔ

• Lé Nɔnɔme Nyui Me: Ele vevie ŋutɔ be nàlé akɔta dzɔdzɔe eye nànɔ tsitrenu le kamededea katã me. Ne èbɔbɔ alo nèbɔbɔ ɖe anyi la, ate ŋu ana ame nawɔ nɔnɔme si mesɔ o eye wòate ŋu axɔ abi. Nɔ zikpui alo zikpui ƒe go kemɛ dzi eye wò afɔwo nabɔbɔ ɖe anyigba eye wò klowo nabɔbɔ ɖe dzogoe 90 dzi.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na tetekpɔ be yeawɔ kamededea kaba. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Esia kpena ɖe ame ŋu be akɔta ƒe lãmekawo le dɔ wɔm bliboe eye womeɖoa ŋu ɖe ŋusẽ ŋu be wòaʋuʋu kaƒomɔ̃a o.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso kamededea me la, ele vevie be nàzã ʋuʋu blibo. Esia fia be nàʋuʋu wò afɔ ayi gota vaseɖe afisi nèle

Band Seated Hip Gome Trɔtrɔ KKK

Kas algajad saavad teha Band Seated Hip Gome Trɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Band Seated Hip External Rotation kamededea. Kamedede sia le bɔbɔe vie eye woate ŋu atrɔ asi le eŋu wòasɔ ɖe kamedede ƒe seƒe vovovowo nu to kamedede siwo ƒe tsitretsitsi to vovo zazã me. Ele vevie be nàdze egɔme kple ka si le bɔbɔe wu eye nàdzi tsitretsiɖeŋua ɖe edzi vivivi ne ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nawɔe blewu eye woƒe susu nanɔ nɔnɔme nyuitɔ me léle ɖe asi ŋu be woagaxɔ abi o. Anyo hã be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Band Seated Hip Gome Trɔtrɔ?

• Ankle Weighted Seated Hip External Rotation: Le esi teƒe be nàzã kaƒomɔ̃ la, àte ŋu azã afɔkpodzi ƒe kpekpeme hena tsitretsitsi esime nèle akɔta ƒe gota tɔtrɔ wɔm le nɔnɔme si me nènɔ anyi ɖo me.
• Band Lying Hip External Rotation: Tɔtrɔ sia bia be nàmlɔ wò axadzi eye nàtsɔ haƒonua aƒo xlã wò afɔkpodziwo eye nàtrɔ wò afɔ si le etame la ayi dzi atsi tre ɖe haƒoha la ƒe tsitretsitsi ŋu.
• Band Seated Hip External Rotation with a Twist: Tɔtrɔ sia naa ŋutilã ƒe akpa si le etame ƒe ʋuʋu kpena ɖe kamededea ŋu, si wɔnɛ be wò nu vevi kpakple wò akɔta hã ƒoa wo ɖokui ɖe eme.
• Single-leg Band Seated Hip External Rotation: Tɔtrɔ sia ku ɖe afɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be kamededea ƒe sesẽ dzina ɖe edzi le akɔta ɖekaɖeka ɖesiaɖe.

Millised on head täiendavad harjutused Band Seated Hip Gome Trɔtrɔ?

• Side-Lying Hip Abduction: Kamedede sia kpena ɖe haƒoha si bɔbɔ nɔ akɔta ƒe gota gome tɔtrɔ ŋu to dɔwɔwɔ na akɔta ƒe amelélawo, siwo kpena ɖe akɔta ƒe gota tɔtrɔ ŋu, si wɔnɛ be akɔta ƒe liƒo kple ŋusẽ bliboa nyona ɖe edzi.
• Glute Tɔdzisasrãwo: Togbɔ be kamedede sia koŋue woɖoa taɖodzinu na akɔta ƒe ƒunukpeƒewo hã la, ewɔa nu ɖe ​​akɔta ƒe gotagome tɔtrɔwo hã ŋu, si wɔnɛ be wòkpena ɖe akɔta ƒe gotagome tɔtrɔ si bɔbɔ nɔ anyi ɖe haƒoha dzi ŋu eye wòkpena ɖe akɔta ƒe ƒunukpeƒewo ƒe liƒo kple ʋuʋu ŋu.