Bent-knee Mlɔƒe Twist

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques

Sissejuhatus Bent-knee Mlɔƒe Twist

Bent-knee Lying Twist nye kamedede fafɛ si ƒe taɖodzinu koŋ nye akɔta kple akɔta ƒe lãmekawo keke kple ŋusẽdodo wo. Kamedede sia sɔ nyuie na gɔmedzelawo, yoga wɔlawo, alo amesiame si le didim be yeana yewoƒe asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi eye yeaɖe akɔta ƒe vevesese dzi akpɔtɔ, eye ele bɔbɔe be woatsɔ kamedede sia ade kamedede ƒe ɖoɖo ɖesiaɖe me. To kamedede sia wɔwɔ me la, ame ɖekaɖekawo ate ŋu ana woƒe aklã ƒe ʋuʋu nanyo ɖe edzi, woƒe nɔnɔme nanyo ɖe edzi, eye woaɖe akɔtave ƒe afɔkua dzi akpɔtɔ, si ana wòanye kpeɖeŋutɔ si ŋu viɖe le na kamedede ƒe ɖoɖo ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Bent-knee Mlɔƒe Twist

• Blo wò klowo eye nàhe wo ayi dzi aɖo ta wò akɔta vaseɖe esime wò ata natsi tre ɖe anyigba.
• Ðe klo eveawo ɖe anyi blewuu ɖe axa ɖeka, nàdze agbagba be yeƒe abɔta nanɔ gbadzaa ɖe anyigba, eye nàtrɔ ta ɖe akpa si tsi tre ɖe eŋu.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàse wò akɔta kple akɔta ƒe kekeme.
• Trɔ wò klowo ɖe titina eye nàgbugbɔ atrɔ wò le akpa kemɛ.

Nõuanded sooritamiseks Bent-knee Mlɔƒe Twist

• Ʋuʋu si Dzi Woɖu: Ðe wò klo eveawo ɖe axa ɖeka vivivi esime nèle abɔta eveawo tem ɖe anyigba sesĩe. Vodada si bɔ le afisiae nye be nàkɔ abɔta tso anyigba esime nèle ʋuʋum, si ate ŋu ana wò kɔ kple megbe nate ɖe dziwò. Kpɔ egbɔ be wò ʋuʋu le blewu eye nèɖu edzi be màgaxɔ abi o.
• Do Wò Nu Vevitɔ: Ne èle kamededea wɔm la, ele vevie be nàde wò lãmeka veviwo me. Vodada si bɔe nye be nàzã wò afɔwo ƒe ŋusẽ ko atsɔ atrɔ, evɔ màƒo nu ɖe ​​nu vevitɔa ŋu ŋutɔŋutɔ o. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi.
• Gbɔgbɔtsixe: Gbɔgbɔ nye kamedede ɖesiaɖe ƒe akpa vevi aɖe. Gbɔgbɔ ne èle wò klowo trɔm va titina eye nàgbɔ ya ne èle ɖiɖim

Bent-knee Mlɔƒe Twist KKK

Kas algajad saavad teha Bent-knee Mlɔƒe Twist?

Ẽ, gɔmedzelawo ate ŋu awɔ Bent-knee Lying Twist kamededea. Enye kekeme fafɛ si wokafu zi geɖe na amesiwo le kame dem yeyee elabena ekpena ɖe ame ŋu wòkekea akɔta kple akɔta eye wòɖea dzi ɖi. Ke hã, ele vevie be nàɖo to wò ŋutilã eye màgatutu wò ayi didiƒe akpa o, be nàƒo asa na abixɔxɔ. Ne nɔnɔme alo nusiwo ŋu nètsi dzi ɖo do ŋgɔ la, anyo ɣesiaɣi be nàbia lãmesẽdɔwɔla alo kamedede ƒe hehenala si xɔ ɖaseɖigbalẽ hafi adze kamedede yeye ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Bent-knee Mlɔƒe Twist?

• Afɔ Dzɔdzɔe ƒe Mlɔƒe ƒe Tɔtrɔ: Le esi teƒe be woabɔbɔ kloawo la, wonaa afɔawo nɔa dzɔdzɔe eye wokɔa wo ɖe dzi tso anyigba, si gadea kuxi bubu aɖe ɖe eƒe akpa si le eme kple eƒe akpa si le ete ŋu.
• The Bent-Knee Lying Twist with Arm Extension: Tɔtrɔ sia lɔ abɔwo keke ɖe axawo dzi esime wole ʋuʋua wɔm, si ate ŋu akpe ɖe ame ŋu wòakeke akɔta kple abɔta ahaʋu.
• The Bent-Knee Lying Twist with Ankle Weights: To afɔkpodzi ƒe kpekpeme tsɔtsɔ kpe ɖe eŋu me la, tɔtrɔ sia dzia tsitretsitsi ɖe eŋu ɖe edzi eye wònaa ŋusẽdodo ƒe hehexɔxɔ ƒe akpa aɖe kpena ɖe kamededea ŋu.
• Klo si Wobɔbɔ Ðe Mlɔƒe ƒe Trɔtrɔ Kple Bɔl si Li Ke: Tɔtrɔ sia bia be woatsɔ bɔl si ana wòali ke la ade kloawo dome esime wole ʋuʋua wɔm, si ate ŋu akpe ɖe ame ŋu be ata ƒe lãmeka siwo le eme la nawɔ dɔ

Millised on head täiendavad harjutused Bent-knee Mlɔƒe Twist?

• Seated Spinal Twist nye kamedede bubu si kpe ɖe eŋu elabena elɔa ʋuʋu hã ɖe eme, si menye ɖeko wòdoa ŋusẽ akɔta ƒe lãmeka siwo le titina kple esiwo le ete ko o, ke enaa aklã ƒe ʋuʋu hã nyona ɖe edzi, si wɔnɛ be Bent-knee Lying Twist ƒe dɔwɔwɔ nyona ɖe edzi.
• Bridge Pose nye kpeɖeŋutɔ gã aɖe na Bent-knee Lying Twist elabena edoa ŋusẽ akɔta kple glute lãmekawo, enaa kpekpeɖeŋu kple liƒo geɖe wu ne wole twisting motion wɔm, eye wòkpena ɖe ame ŋu hã be woaɖe nuteɖeamedzi ɖesiaɖe si le teƒe siawo dzi akpɔtɔ le twist megbe.