Extension si gbɔ eme

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Erector Spinae
• Teisene Lihased: Gluteus Maximus, Hamstrings

Sissejuhatus Extension si gbɔ eme

Hyperextension nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe akɔta ƒe akpa si le anyime koŋ ŋu, gake edoa ŋusẽ akɔta kple akɔta hã. Enyo ŋutɔ na ame ɖekaɖeka siwo le didim be yewoana yewoƒe nɔnɔme nanyo ɖe edzi, yewoadzi akɔta ƒe ŋusẽ ɖe edzi, eye yewoaxe mɔ ɖe abi xɔxɔ nu. Ne amewo tsɔ kekeɖenudɔ si gbɔ eme de woƒe ɖoɖowɔɖi me la, woate ŋu ana woƒe nu veviwo nali ke, ado alɔ woƒe akɔta, eye woawɔ woƒe dɔwɔwɔ nyuie wu le kamedefefe bubuwo kple gbesiagbenuwɔnawo me.

Ülatuse sooritamine: Sisuline õpetus Extension si gbɔ eme

• Dze egɔme kple wò ŋutilã le fli dzɔdzɔe dzi, wò mo ɖe anyi, eye nàtsɔ wò asiwo atso wò akɔta alo le wò ta megbe.
• Dze kamededea gɔme to akɔta bɔbɔ me esime nèle wò akɔta dzɔdzɔe, yi edzi nàɖiɖi vaseɖe afisi nàte ŋui vevesese aɖeke manɔmee.
• Ne ènya ɖo teƒe si bɔbɔ wu ko la, kɔ wò akɔta blewuu agbugbɔ aɖo afisi wònɔ tsã, eye nàzã wò akɔta ƒe lãmeka siwo le ete.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi le kamededea katã me.

Nõuanded sooritamiseks Extension si gbɔ eme

• Ƒo asa na Nuƒoƒoƒu: Vodada si bɔ enye be woaƒo akɔta le ʋuʋua tame. Esia ate ŋu ana nuteɖeamedzi si mehiã o naɖo wò akɔta eye ate ŋu ana nàxɔ abi. Ke boŋ ɖoe be yeaʋuʋu nyuie, si dzi nàɖu le afisi wò ŋutilã awɔ fli dzɔdzɔe tso wò ta dzi va ɖo wò afɔkpodzi le ʋufɔtia tame.
• Do Wò Nu Vevitɔ: Na wò ƒodo ƒe lãmekawo nanɔ dɔ wɔm le kamededea katã me be wòalé wò akɔta ƒe akpa si le anyime la ɖe te. Menye ɖeko esia kpena ɖe ŋuwò nèkpɔa wò akɔta ta ko o, ke enaa hã be kamededea ƒe susu nɔa wò akɔta kple akɔtaƒuwo ŋu.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu le kamededea me alo ŋusẽ zazã atsɔ akɔ wò ŋutilã ɖe dzi. Ke boŋ zã ʋuʋu blewu si dzi nàɖu

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 kple kpekpeme si le bɔbɔe wu alo ŋutilã ƒe kpekpeme ko gɔ̃ hã be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abi xɔxɔ nu. Eɖea vi hã be hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be yese aɖaŋu nyuitɔ gɔme. Abe alesi wònɔna ɖaa ene la, ne nɔnɔme alo nusiwo ŋu nètsi dzi ɖo do ŋgɔ la, anyo wu be nàbia lãmesẽdɔwɔla hafi adze kamedede yeye gɔme.

Millised on tavalised variatsioonid Extension si gbɔ eme?

• 45-Degree Hyperextension: Tɔtrɔ sia zãa zikpui si ƒe didime nye 45-degree hyperextension, si ate ŋu akpe ɖe ame ŋu be lãmeka geɖe naƒo wo ɖokui ɖe akɔta ƒe akpa si le anyime kple akɔtaƒuwo me.
• Romatɔwo ƒe Zikpui ƒe Kekeɖenudɔwɔwɔ Gãtɔ: Wowɔa tɔtrɔ sia le Romatɔwo ƒe zikpui dzi, si wɔnɛ be woate ŋu aʋuʋui le teƒe geɖe wu eye wòsesẽna ɖe edzi.
• The Standing Hyperextension: Wowɔa tɔtrɔ sia le tsitrenu, wozãa tsitretsitsi ƒe ka alo kaƒomɔ̃ tsɔ naa tete.
• The Prone Hyperextension: Wowɔa tɔtrɔ sia mlɔ anyigba alo le zikpui gbadza aɖe dzi, eye wozãa akɔta ƒe lãmeka siwo le ete la kɔa ame ƒe tame tso anyigba.

Millised on head täiendavad harjutused Extension si gbɔ eme?

• Planks nye kpeɖeŋutɔ nyui aɖe na Hyperextensions elabena wowɔa dɔ le core kple akɔta ƒe akpa si le ete hã, si doa liƒo kple dadasɔ si ate ŋu ana Hyperextensions ƒe dɔwɔwɔ nanyo ɖe edzi.
• Xeviwo ƒe Avuwo nye kpeɖeŋutɔ nyui aɖe na Hyperextensions, elabena woƒe susu nɔa akɔta kple lãmeka veviwo hã ŋu, si doa aklã ƒe ɖoɖowɔwɔ ɖe ŋgɔ eye wòdoa Hyperextensions ƒe viɖewo ɖe ŋgɔ.