Gayibɔ ƒe Atitsoga ƒe Keke

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Medius
• Teisene Lihased: Obliques, Tensor Fasciae Latae

Sissejuhatus Gayibɔ ƒe Atitsoga ƒe Keke

Iron Cross Stretch nye kamedede si me ŋusẽ le si ɖea vi na akɔta ƒe akpa si le anyime, akɔta ƒe akpa si le anyime, kple akɔta ƒe ƒoƒo koŋ, si wɔnɛ be woate ŋu atrɔ ɖe nɔnɔmewo ŋu eye ŋusẽ nanɔ wo ŋu. Esɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yewoƒe ʋuʋu nanyo ɖe edzi eye yeaɖe lãmekawo ƒe tete dzi akpɔtɔ. Ame aɖe adi be yeade kamedede sia yewoƒe ɖoɖowɔɖi me be yeaɖe akɔtave dzi akpɔtɔ, ana kamedefefewo nanyo ɖe edzi, eye yeado ŋutilã bliboa ƒe dadasɔ kple nuwɔwɔ aduadu ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Gayibɔ ƒe Atitsoga ƒe Keke

• Trɔ wò akɔta blewuu ɖe ɖusime, nàna wò abɔwo nakeke, eye nàdze agbagba aka asi wò miasi ŋu wòaɖo wò ɖusifɔ gbɔ, nàbɔbɔ ɖe akɔta ne ehiã.
• Trɔ yi afisi nèdze egɔme tsoe, eye nàna wò abɔwo nado ɖe axawo dzi.
• Azɔ, trɔ wò akɔta ɖe miame, nàdze agbagba aka wò ɖusibɔ ɖe wò miamefɔ ŋu, eye nàgabɔbɔ ɖe akɔta ne ehiã.
• Trɔ yi teƒe si nèdze egɔme tsoe be nàwu gbugbɔgawɔ ɖeka nu, eye nàgbugbɔ awɔ kamedede sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Gayibɔ ƒe Atitsoga ƒe Keke

• Nɔnɔme Nyuitɔ: Iron Cross Stretch bia be nàkeke wò abɔwo ɖe axawo eye nàtrɔ wò akɔta tso axa ɖeka ayi axa. Kpɔ egbɔ be wò abɔwo sɔ kple anyigba eye wò ŋkume nazɔ ɖe mɔ si dzi wò akɔta trɔ ɖo la dzi. Vodada si bɔ enye be nàbɔbɔ abɔta alo abɔbɔ abɔwo, si ate ŋu ana wò lãmekawo kple ƒunukpeƒewo nate ɖe edzi.
• Dzra Wò Ʋuʋu Dzi: Ƒo asa na duƒuƒu to mɔa dzi. Wɔe blewuu eye nàɖu edzi, eye nàtsɔ wò susu aɖo lãmekawo ƒe keke ŋu tsɔ wu be nàlé fɔ ɖe ʋuʋua ƒe duƒuƒu ŋu. Esia akpe ɖe ŋuwò nàƒo asa na nutete alo nuvevi wɔwɔ ɖokuiwò.
• Yagbɔgbɔ Madzudzɔmadzudzɔe: Gbɔgbɔ nye nu vevi aɖe le kekeɖenudɔ ɖesiaɖe me. Gbugbɔ ya sesĩe

Gayibɔ ƒe Atitsoga ƒe Keke KKK

Kas algajad saavad teha Gayibɔ ƒe Atitsoga ƒe Keke?

Iron Cross Stretch nye kamedede si le bɔbɔe vie si gɔmedzelawo ate ŋu awɔ. Ke hã, ele vevie be nàdze egɔme blewu eye màgatu ame ɖokui sesĩe akpa le gɔmedzedzea me o be wòagaxɔ abi o. Wokafui ɣesiaɣi be mɔfiame alo dzikpɔkpɔ nyuitɔ nanɔ asiwò ne èle kamedede yeye ɖesiaɖe gɔme dzem, vevietɔ le ʋuʋu siwo sesẽ wu gome. Ne vevesese alo vevesese aɖe do mo ɖa la, anyo wu be nàdzudzɔ kamededea enumake eye nàƒo nu kple kamedede ŋuti nunyala alo kamededeŋutinunyala.

Millised on tavalised variatsioonid Gayibɔ ƒe Atitsoga ƒe Keke?

• Standing Iron Cross Stretch nye tɔtrɔ bubu si me nètsia tre ɖe tsitrenu, kekea wò abɔwo ɖe axawo dzi, eye emegbe nèbɔbɔna ɖe axa ɖeka be nàkeke.
• Lying Down Iron Cross Stretch bia be nàmlɔ anyigba gbadzaa le akɔta, akeke wò abɔwo ɖe axawo dzi eye emegbe nàkɔ afɔ ɖeka ɖe dzi atso evelia be nàkeke.
• Elevated Iron Cross Stretch nye tɔtrɔ si me nèwɔa kekea kple wò akɔta le teƒe si kɔkɔ abe zikpui alo afɔɖeɖe ene be nàdzi kekea ƒe sesẽ ɖe edzi.
• Iron Cross Stretch with a Twist naa akɔta ƒe tɔtrɔ kpena ɖe kekeme si wowɔna tsã ŋu, si wɔnɛ be kekeme si le akɔta ƒe akpa si le anyime kple esiwo le tsia dzi la dzina ɖe edzi.

Millised on head täiendavad harjutused Gayibɔ ƒe Atitsoga ƒe Keke?

• Ring Dips: Ring Dips nye kamedede nyui aɖe si kpena ɖe eŋu esi wòwɔa dɔ le wò abɔta, akɔta, kple alɔnu ƒe lãmekawo ŋu, siwo le vevie ŋutɔ na Iron Cross Stretch. Wonana wò liƒo kple ŋusẽkpɔkpɔ ɖe asigɛawo dzi hã nyona ɖe edzi, si ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ le Iron Cross ƒe kekeme me.
• Inverted Hangs: Inverted Hangs ate ŋu ana wò abɔta nate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòana wò nu vevi ƒe ŋusẽ nanyo ɖe edzi, eye wo ame evea siaa hiã na Iron Cross Stretch. Kamedede sia kpena ɖe ŋuwò hã be nàvo le ɖokuiwò me be yeanɔ akɔta le asigɛawo dzi, si nye nɔnɔme si me wòahiã be nàbi ɖe na Iron Cross ƒe kekeme.