Extension si gbɔ eme
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Sissejuhatus Extension si gbɔ eme
Hyperextension nye kamedede si ɖea vi si doa ŋusẽ akɔta ƒe akpa si le anyime koŋ, gake ewɔa dɔ ɖe akɔta kple akɔta hã ŋu. Esɔ na amesiame, tso kamedede gɔmedzelawo dzi va ɖo kamedefefewɔla bibiwo dzi, siwo le didim be yewoana yewoƒe ŋusẽ vevitɔ, yewoƒe nɔnɔme, kple yewoƒe akɔta ƒe lãmesẽ bliboa nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoawɔ kamedede sia be yeatsɔ aɖe akɔtave dzi akpɔtɔ, ana kamedefefewo nanyo ɖe edzi, alo axe mɔ ɖe nya siwo do ƒome kple akɔta le etsɔme nu.
Ülatuse sooritamine: Sisuline õpetus Extension si gbɔ eme
- Na wò ŋutilã nanɔ dzɔdzɔe eye wò asiwo natso ɖe wò akɔta alo le wò ta megbe, esiae nye wò gɔmedzedze ƒe nɔnɔme.
- Dze kamededea gɔme to akɔta bɔbɔ me esime nèle wò akɔta dzɔdzɔe, yi edzi nàɖiɖi wò akɔta vaseɖe esime wòatsi tre ɖe wò afɔwo ŋu kloe.
- Kɔ wò akɔta blewuu wòatrɔ ayi nɔnɔme si me nènɔ le gɔmedzedzea me evɔ màgakɔ wò akɔta o, eye nàzã wò akɔta ƒe lãmekawo atsɔ akɔ wò ŋutilã ɖe dzi.
- Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé ʋuʋu blewu eye nèɖu edzi le ɣeyiɣi bliboa me.
Nõuanded sooritamiseks Extension si gbɔ eme
- Ʋuʋu Siwo Dzi Woɖu: Vodada bubue nye kamededea kabakaba eye màɖu ʋuʋuawo dzi o. Ele vevie be nàwɔ kamededea blewu eye nàɖoe koŋ awɔe. Esia lɔ kamededea ƒe akpa si yi dzi kple esi yi anyime siaa ɖe eme. Ne èɖu wò ʋuʋu dzi la, àte ŋu akpɔ egbɔ be wole dɔ wɔm le wò lãmekawo ŋu nyuie eye be mèle ŋu ɖom ɖe ŋusẽ ŋu be yeawu kamededea nu o.
- Engage Your Core: Ame geɖe ŋlɔna be be yewoawɔ yewoƒe core esime wole Hyperextensions wɔm. Ne èwɔ wò nu vevi la, àte ŋu akpe ɖe ŋuwò nàkpɔ wò akɔta ƒe akpa si le anyime ta eye nàna kamededea nawɔ dɔ nyuie hã.
- Mègakekee ɖe enu wòagbɔ eme o: Keke ɖe enu wògbɔ eme le ʋuʋua ƒe ta me nye vodada si bɔ si ate ŋui
Extension si gbɔ eme KKK
Kas algajad saavad teha Extension si gbɔ eme?
Ẽ, gɔmedzelawo ate ŋu awɔ kamedede si nye hyperextension, gake ele vevie be woadze egɔme blewu eye woawɔe le nɔnɔme nyuitɔ me be woaƒo asa na abixɔxɔ. Wokafui be woana hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Tsɔ kpe ɖe eŋu la, ele be gɔmedzelawo nadze egɔme tso ŋutilã ƒe kpekpeme ɖeɖeko dzi eye vivivi la, woatsɔ tsitretsiɖeŋu akpe ɖe eŋu ne wole dzidzeme kpɔm eye ŋusẽ le wo ŋu. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ne vevesese aɖe li la, ele be woadzudzɔ enumake eye woakpɔ lãmesẽdɔwɔla aɖe gbɔ.
Millised on tavalised variatsioonid Extension si gbɔ eme?
- 45-Degree Hyperextension: Le tɔtrɔ sia me la, amea zãa 45-degree hyperextension bench, si na be woate ŋu aʋuʋu le mɔ si lolo wu nu eye wòɖoa taɖodzinu na akɔta ƒe akpa si le anyime kple akɔtaƒuwo.
- The Standing Hyperextension: Wowɔa tɔtrɔ sia ne wole tsitrenu, wozãa tsitretsitsi ƒe ka siwo wotsɔ bla ɖe seke si bɔbɔ ŋu tsɔ naa tsitretsiɖeŋua.
- The Reverse Hyperextension: Wowɔa tɔtrɔ sia le reverse hyperextension machine dzi, eye woƒe taɖodzinu koŋue nyea akɔtaƒuwo, akɔtaƒuwo, kple akɔta ƒe lãmekawo.
- Single-Leg Hyperextension: Wowɔa tɔtrɔ sia to afɔ ɖeka kɔkɔ tso anyigba le kamededea me, si dzia kuxia ɖe edzi eye wòkpena ɖe ame ŋu be wòada asɔ ahali ke nyuie wu.
Millised on head täiendavad harjutused Extension si gbɔ eme?
- Plankwo nye kpeɖeŋutɔ nyui aɖe na Hyperextensions elabena wodoa ŋusẽ lãmeka veviwo, siwo le vevie ŋutɔ na nɔnɔme nyuitɔ me léle ɖe asi kple mɔxexe ɖe abixɔxɔ nu le Hyperextensions me.
- Bird Dog kamededewo hã kpena ɖe Hyperextensions ŋu to akɔta ƒe akpa si le anyime kple lãmeka veviwo siaa ŋudɔwɔwɔ me, si naa dadasɔ kple liƒo nyona ɖe edzi, si le vevie na Hyperextensions wɔwɔ nyuie.
Seotud märksõnad Extension si gbɔ eme
- Ŋutilã ƒe kpekpeme Hyperextension kamedede
- Kamedede siwo woɖo ɖe akɔta ŋu
- Hyperextension na akɔta ƒe nɔnɔme
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Hyperextension akɔta ƒe kamedede
- Akɔta ƒe ŋusẽdodo kple Hyperextension
- Hyperextension akɔta ƒe kamededewo
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Akɔta-si wotu ɖe Hyperextension kamedede dzi
- Akɔta slimming Hyperextension kamededewo