Curtsey ƒe Squat

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Medius, Gluteus Minimus, Quadriceps
• Teisene Lihased: , Adductor Longus, Adductor Magnus, Gracilis, Iliopsoas, Pectineous, Sartorius

Sissejuhatus Curtsey ƒe Squat

Curtsey Squat nye kamedede si me ŋusẽ le si tɔa ŋku akɔta, akɔta, kple ata, si naa ame ƒe ŋutilã ƒe akpa si le ete ƒe kamedede si me kɔ nyuie. Enyo ŋutɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe si le didim be yewoana ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple liƒo nanyo ɖe edzi, eye yeana ŋutilã ƒe ɖoɖowɔwɔ kple tenɔnɔ nanyo ɖe edzi. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wòkpena ɖe ame ƒe ŋutilã ƒe akpa si le ete ƒe toning kple eƒe nɔnɔme ŋu ko o, ke edoa ŋusẽ dɔwɔwɔ ƒe kamedede bliboa kple ʋuʋu hã.

Ülatuse sooritamine: Sisuline õpetus Curtsey ƒe Squat

• Tsɔ wò ɖusifɔ ɖe megbe ŋutɔ, eye nàtsoe le wò miame megbe. Blo wò klowo eye nàɖiɖi wò akɔta vaseɖe esime wò miame ata nasɔ kple anyigba kloe.
• Na wò akɔta nanɔ tsitrenu eye wò akɔta kple abɔta nanɔ dzogoe ene me alesi nàte ŋui.
• Tu wò miasi me be nàtsi tre ɖe teƒe si nèdze egɔme tsoe.
• Gbugbɔ wɔe le akpa kemɛ to afɔɖeɖe ɖe megbe kple wò miasi le megbe na wò ɖusime, eye nàyi edzi anɔ axawo ɖɔlim le kamededea ƒe ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Curtsey ƒe Squat

• Nu Vevitɔ: Tsɔ wò nu vevitɔ de eme le ʋuʋu bliboa me. Menye ɖeko esia akpe ɖe ŋuwò nàda asɔ ko o, ke akpɔ wò akɔta hã ta tso teteɖeanyi me. Vodada si bɔ enye be woana dɔgboa naɖe dzi ɖi eye akɔta ƒe akpa si le anyime la natsi, si ate ŋu ana ame naxɔ abi.
• Kpɔ Wò Ʋuʋu Dzi: Kpɔ egbɔ be mèle du dzi le kamededea me o. Lé ɖokuiwò dzi kpɔkpɔ me ɖe asi le afɔdzidedea ƒe ɖiɖi kple ekɔklɔ siaa me. Esia akpe ɖe lãmeka siwo ŋu woɖo taɖodzinu ɖo ŋudɔ nyuie eye wòaxe mɔ ɖe abixɔxɔ nu.

Curtsey ƒe Squat KKK

Kas algajad saavad teha Curtsey ƒe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Curtsey Squat kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme siwo le bɔbɔe alo kpekpeme aɖeke kura o vaseɖe esime nàxɔ agbalẽvia nyuie. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe. Ele vevie hã be nàɖo to wò ŋutilã eye nàdzudzɔ ne èse veve aɖe. Aɖaŋuɖoɖo kple kamedede ŋuti nunyala hã ate ŋu aɖe vi be nàkpɔ egbɔ be yele kamededea wɔm nyuie eye wòle dedie.

Millised on tavalised variatsioonid Curtsey ƒe Squat?

• Jumping Curtsey Squat la tsɔa titri dea squat ɖesiaɖe dome, si tsɔa dzitodzito ƒe akpa aɖe kpena ɖe kamededea ŋu.
• Curtsey Squat with Side Kick tsɔa afɔ kɔkɔ ɖe axadzi kpena ɖe squat ɖesiaɖe ƒe nuwuwu, si tɔa ŋku gluteus medius.
• Curtsey Squat si me Bicep Curl le la ƒoa ŋutilã ƒe akpa si le ete kple esi le etame ƒe ʋuʋu nu ƒu to bicep curl dede eme ne èfɔ tso squat la me.
• Curtsey Squat with Lateral Raise nye tɔtrɔ si bia be nàkɔ wò abɔwo ɖe axawo dzi le abɔta ne èle dzi yim tso squat la dzi, nàwɔ dɔ le wò deltoids kple akɔta ƒe akpa si le etame ŋu.

Millised on head täiendavad harjutused Curtsey ƒe Squat?

• Goblet Squat: Kamedede sia hã wɔa dɔ na ametia ƒe lãmeka siwo le ete, vevietɔ quadriceps, glutes, kple hamstrings, si naa kamedede si sɔ kple Curtsey Squat tɔ gake wògadea nu veviwo me le kpekpeme si wolé ɖe akɔta ƒe ɖoɖo nu ta.
• Glute Tɔdzisasrã: Glute tɔdzisasrãwo tɔa ŋku akɔta kple akɔtaƒuwo koŋ, siwo hã wowɔa dɔ le Curtsey Squat wɔɣi, si kpena ɖe ame ŋu be ŋusẽ gasẽna ɖe lãmeka siawo ŋu geɖe wu eye woƒe ŋusẽ gasẽna ɖe edzi esime wònaa akɔta ƒe ʋuʋu hã nyona ɖe edzi.