Bar Band Afɔ ɖeka ƒe megbedede Hyperextension

• Kehaos: Komeedi.
• Varustus: EsiSankofaBɔne
• Esmane Lihased: Erector Spinae, Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Bar Band Afɔ ɖeka ƒe megbedede Hyperextension

Bar Band Single Leg Reverse Hyperextension nye kamedede si woɖo taɖodzinu na si doa ŋusẽ akɔta ƒe akpa si le anyime, akɔtaƒu, kple akɔtaƒuwo, eye wònaa nu veviwo ƒe liƒo bliboa hã nyona ɖe edzi. Enye kamedede nyui aɖe na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple dadasɔ nadzi ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò dɔwɔwɔ nanyo ɖe edzi le kamedefefe kple dɔwɔna vovovowo me, axe mɔ ɖe abixɔxɔ le akɔta ƒe akpa si le anyime nu, eye wòana wò ŋutilã ƒe ŋusẽ bliboa kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Bar Band Afɔ ɖeka ƒe megbedede Hyperextension

• Tsi tre nàdze ŋgɔ atikpoa alo atikplɔa, nàtsɔ wò asiwo aɖo edzi be wòalé ɖe te, eye nàɖe wò afɔwo ɖa le wo nɔewo dome abe abɔta ene.
• Ne wò nu vevitɔ nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe la, kɔ afɔa blewuu kple kaƒomɔ̃a ɖo ta dzisasrãa gbɔ, nàmimi wò akɔtaƒuwo le ʋuʋua tame.
• Tɔ vie le etame, emegbe nàɖiɖi wò afɔ blewuu atrɔ ayi afisi nèdze egɔme tsoe, eye nàlé ɖokuiwò dzi ɖuɖu me ɖe asi le ʋuʋua katã me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye emegbe nàtrɔ afɔwo.

Nõuanded sooritamiseks Bar Band Afɔ ɖeka ƒe megbedede Hyperextension

• Ʋuʋu si Dzi Woɖu: Vodada bubu si wòle be woaƒo asa na enye duƒuƒu to kamededea me. Ele vevie be nàwɔ ʋuʋua blewu, si dzi woaɖu. Menye ɖeko esia xea mɔ na abixɔxɔ ko o, ke enaa wò lãmekawo le dɔ wɔm bliboe hã. Ʋuʋu kabakaba si le ʋuʋum ate ŋu ana wò akɔta nate ɖeɖi ame ŋu eye mana kamededea ƒe viɖe bliboa nasu asiwò o.
• Kekeɖenu Bliboe: Kpɔ egbɔ be yekeke yeƒe afɔ ɖe enu bliboe le ʋuʋua me. Vodada si bɔ enye be womekekea afɔa ɖe enu bliboe o, si wɔnɛ be kamededea mewɔa dɔ nyuie o. Le ʋuʋua tame la, ele be wò ŋutilã nawɔ fli dzɔdzɔe tso wò ta vaseɖe wò afɔkpodzi.
• Keep Your Core Engaged: Be nàkpɔ wò anyime ta

Bar Band Afɔ ɖeka ƒe megbedede Hyperextension KKK

Kas algajad saavad teha Bar Band Afɔ ɖeka ƒe megbedede Hyperextension?

Ẽ, gɔmedzelawo ate ŋu awɔ Bar Band Single Leg Reverse Hyperextension kamededea. Ke hã, ele vevie be nàdze egɔme kple tsitretsitsi si mesẽ o eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, wokafui be nàdze egɔme blewu eye nàdzi eƒe sesẽme ɖe edzi vivivi ne ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Kpɔ lãmesẽdɔwɔla aɖe gbɔ ɣesiaɣi hafi nàdze kamedede yeye ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Bar Band Afɔ ɖeka ƒe megbedede Hyperextension?

• Incline Bench Single Leg Reverse Hyperextension: Tɔtrɔ sia zãa incline bench si na be nàte ŋu awɔ dɔ tsi tre ɖe nuheŋusẽ ŋu tso dzogoe bubu dzi.
• Ankle Weight Single Leg Reverse Hyperextension: Le gɔmeɖeɖe sia me la, ètsɔa afɔkpodzi ƒe kpekpeme kpena ɖe eŋu be wòana tsitretsiɖeŋu nadzi ɖe edzi eye wòado go wò lãmekawo geɖe wu.
• TRX Single Leg Reverse Hyperextension: Tɔtrɔ sia zãa TRX suspension trainer, si naa malikenyenye si bia be woawɔ nu vevi geɖe wu.
• BOSU Ball Single Leg Reverse Hyperextension: Trɔtrɔ sia zãa BOSU bɔl, tsɔa nusi nye malikenyenye ƒe akpa aɖe kpena ɖe eŋu si ate ŋu akpe ɖe ame ŋu wòada asɔ eye wòana ŋusẽ si le nu veviwo me nanyo ɖe edzi.

Millised on head täiendavad harjutused Bar Band Afɔ ɖeka ƒe megbedede Hyperextension?

• Bulgariatɔwo ƒe Split Squats: Kamedede sia sɔ nyuie kple Single Leg Reverse Hyperextension elabena egaléa fɔ ɖe afɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si naa dadasɔ, nuwɔwɔ aduadu, kple ŋutilã ƒe ŋusẽ si le ete la nyona ɖe edzi.
• Glute Bridges: Kamedede sia kpena ɖe Bar Band Single Leg Reverse Hyperextension ŋu elabena eɖoa taɖodzinu na glutes koŋ, siwo hã wɔa dɔ le hyperextension la me, si doa lãmekawo ƒe tsitsi kple ŋusẽ ɖe ŋgɔ le nuto sia me.