Bent-knee Mlɔƒe Twist

• Kehaos: Tsiitsinaba
• Varustus: Kankama labalaba
• Esmane Lihased: Obliques

Sissejuhatus Bent-knee Mlɔƒe Twist

Bent-knee Lying Twist nye kamedede si naa ame ƒe lãme zua ɖekakpui si ƒe taɖodzinu koŋue nyea akɔta kple akɔta, si kpena ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, aɖea masɔmasɔ dzi akpɔtɔ, eye wòana aklã ƒe ʋuʋu nyona ɖe edzi. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, siwo dometɔ aɖewoe nye amesiwo le hayahayam tso abi me alo le kamedede siwo mekpɔa ŋusẽ boo o dim. Amewo ate ŋu atia kamedede sia be wòaɖe akɔtave dzi akpɔtɔ, wòana nuɖuɖumeŋusẽ nanyo ɖe edzi, adɔ alɔ̃ nyuie wu, eye wòana ŋutilã bliboa nanɔ anyi nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Bent-knee Mlɔƒe Twist

• Blo wò klowo eye nàhe wo ayi dzi aɖo ta wò akɔta, eye nàna wò afɔwo nanɔ ɖeka.
• Ne èna wò akɔta nanɔ gbadzaa eye wò abɔta nanɔ anyigba la, ɖiɖi klo eveawo ɖe axa ɖeka vivivi, eye nàɖoe be yeate ɖe anyigba ŋu alesi nàte ŋui.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàse wò akɔta kple akɔta ƒe kekeme.
• Tsɔ wò klowo gbugbɔ yi dzi blewuu va ɖo titina eye nàgbugbɔ ʋuʋua awɔ le akpa kemɛ.

Nõuanded sooritamiseks Bent-knee Mlɔƒe Twist

• Ʋuʋu Nyui: Blo wò klowo eye nàhe wo ayi dzi aɖo ta wò akɔta. Ðe klo eveawo ɖe anyi blewuu ɖe axa ɖeka, eye nàna wò abɔta nanɔ anyigba. Vodada si amewo wɔna zi geɖee nye ʋuʋu kabakaba, si ate ŋu ahe teteɖeanyi alo abi vɛ. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi.
• Yagbɔgbɔ ƒe Mɔnu: Ele vevie ŋutɔ be nàlé gbɔgbɔ nyuie me ɖe asi le kamededea katã me. Gbugbɔ ya ne èle wò klowo hem va wò akɔta, eye nàgbɔ ya ne èle wo ɖiɖim ɖe axa ɖeka. Vodada si bɔ le afisiae nye gbɔgbɔtsixetsixe, si ate ŋu ana ʋu ƒe sisi nadzi ɖe edzi.
• Kɔ ƒe Nɔnɔme: Na wò...

Bent-knee Mlɔƒe Twist KKK

Kas algajad saavad teha Bent-knee Mlɔƒe Twist?

Ẽ, gɔmedzelawo ate ŋu awɔ Bent-knee Lying Twist kamededea godoo. Le nyateƒe me la, kamedede sia nyo ŋutɔ na gɔmedzelawo elabena ewɔwɔ le bɔbɔe vie eye wòwɔa dɔ nyuie le akɔta kple akɔta ƒe lãmekawo keke me. Gake ele vevie be nàwɔe nyuie be nàƒo asa na abi ɖesiaɖe si ate ŋu adzɔ. Anyo ɣesiaɣi be nàdze kamedede ƒe ɖoɖo ɖesiaɖe gɔme le eŋutinunyala si wona hehee si ate ŋu aɖɔ wò nɔnɔme kple aɖaŋu ɖo ne ehiã la ƒe dzikpɔkpɔ te.

Millised on tavalised variatsioonid Bent-knee Mlɔƒe Twist?

• Tsitretsitsi ƒe Aklã ƒe Tɔtrɔ: Le tɔtrɔ sia me la, ètsia tre kɔkɔ eye nètrɔa wò tame tso axa ɖeka yi axa ke, si hã wɔa dɔ ɖe wò lãmeka veviwo dzi.
• Supine Spinal Twist: Esia sɔ kple Bent-knee Lying Twist, gake wowɔa esia kple afɔ eveawo le dzɔdzɔe eye emegbe wotroa wo ɖe axa ɖeka esime wole ŋutilã ƒe akpa si le etame la le gbadzaa le anyigba.
• Reclined Twist: Wowɔa tɔtrɔ sia to mlɔ anyi ɖe wò akɔta, klo ɖeka bɔbɔ eye emegbe nàtrɔe ɖe wò ŋutilã dzi esime wò abɔtawo le gbadzaa le anyigba.
• Half Lord of the Fishes Pose: Esia nye yoga ƒe nɔnɔme si me nènɔa anyigba, tsoa afɔ ɖeka ɖe evelia dzi, eye nètrɔa wò tame ɖe klo si wobɔbɔ la gbɔ.

Millised on head täiendavad harjutused Bent-knee Mlɔƒe Twist?

• Bird Dog ƒe kamededea kpena ɖe Bent-knee Lying Twist ŋu esi wòdoa ŋusẽ lãmeka veviwo eye wònaa dadasɔ nyona ɖe edzi, si ate ŋu ana woali ke ahaɖu wo dzi si hiã ne wole twist la wɔm.
• Glute Bridge kamededea nye kpeɖeŋutɔ gã aɖe na Bent-knee Lying Twist elabena edoa ŋusẽ akɔta ƒe akpa si le anyime kple glutes, lãmeka siwo wɔa dɔ ne wole ʋuʋum, si wɔnɛ be twist la ƒe dɔwɔwɔ bliboa nyona ɖe edzi.