Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi

Seated Glute Stretch nye kamedede si ɖea vi si koŋ woɖona ɖe glutes, akɔta, kple akɔta ƒe akpa si le anyime ŋu, si kpena ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòɖea lãmekawo ƒe tete dzi kpɔtɔna. Kekeɖenudɔ sia ɖea vi na ame ɖekaɖeka siwo nɔa anyi kpoo alo amesiwo ƒoa wo ɖokui ɖe kamedede sesẽwo me koŋ, elabena ate ŋu akpe ɖe ame ŋu be lãmekawo ƒe tete nate ŋu axe mɔ na wo eye wòana woƒe ʋuʋu bliboa nanyo ɖe edzi. Amewo adi be yewoatsɔ Seated Glute Stretch ade yewoƒe ɖoɖowɔɖi me be yewoƒe nɔnɔme nanyo ɖe edzi, ana kamedefefewo nanyo ɖe edzi, eye woaɖe akɔta kple akɔtave ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi

• Blo wò ɖusi klo eye nàtsɔ wò ɖusifɔ aɖo wò miasi dzi, ale be wò ɖusifɔ nanɔ wò miame klo dzi.
• Mia wò ɖusi klo ɖe anyi blewuu ɖo ta anyigba to wò ɖusibɔ zazã me be nàna kekea nade to ɖe edzi.
• Lé nɔnɔme sia me abe sɛkɛnd 30 va ɖo aɖabaƒoƒo ɖeka ene, eye nàse wò glute lãmekawo ƒe keke.
• Gbugbɔ wɔ nu ma ke kple wò miasi, nàkpɔ egbɔ be yekeke akpa eveawo sɔsɔe.

Nõuanded sooritamiseks Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi

• Lé Nɔnɔme Nyui Me: Esi nèle wò ɖusifɔ hem ɖo ta wò akɔta la, lé akɔta si le dzɔdzɔe me ɖe asi. Ne èbɔbɔ ɖe megbe alo nèbɔbɔ ɖe anyi la, ate ŋu aɖe kekea ƒe dɔwɔwɔ dzi akpɔtɔ eye wòana wò akɔta nate ɖe dzi madzemadzee.
• Hehe Fafɛ: Ne èle wò afɔ hem ɖo ta wò akɔta la, wɔe blewuu. Vodada si bɔ enye be woahe nu sesĩe akpa, si ate ŋu ana lãmekawo nate ɖeɖi ame ŋu. Ðo ŋku edzi be taɖodzinuae nye be nàse le ɖokuiwò me be yeƒe lãme le ʋuʋum tufafatɔe, ke menye be yease veve o.
• Lée eye nàɖe asi le eŋu: Lé kekea ɖe asi abe sɛkɛnd 20-30 ene eye nàɖe asi le eŋu blewu. Ƒo asa na dzodzo alo ʋuʋu sesĩe elabena esiawo ate ŋu ana nàxɔ abi.
• Trɔtrɔ Edziedzi:

Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi KKK

Kas algajad saavad teha Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Glute Stretch kamededea godoo. Enye kekeme fafɛ si nyo ŋutɔ na asitɔtrɔ le nɔnɔmewo ŋu nyuie wu eye wòɖea masɔmasɔ si le glutes kple akɔta ƒe akpa si le ete dzi kpɔtɔna. Abe alesi wòle le kamededewo katã gome ene la, ele vevie be nàzã nɔnɔme nyuitɔ eye màtutue wòagbɔ ʋuʋu si me nàfa le ŋu o. Ne lãmesẽkuxi aɖe le ŋuwò la, anyo ɣesiaɣi be nàbia lãmesẽdɔwɔla alo kamedede ŋuti nunyala si xɔ ɖaseɖigbalẽ hafi adze kamedede yeye gɔme.

Millised on tavalised variatsioonid Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi?

• Figure Four Stretch nye tɔtrɔ bubu, afisi mlɔa akɔta, tsoa afɔkpodzi ɖeka ɖe klo si tsi tre ɖe eŋu dzi, eye nèhea afɔ si wometso o la blewuu ɖoa ta wò akɔta.
• Seated Twist Glute Stretch nye tɔtrɔ si me nènɔa anyigba, bɔbɔa klo ɖeka ɖe afɔ evelia dzi, eye nèzãa wò abɔta si tsi tre ɖe eŋu tsɔ tua klo si wobɔbɔ la blewuu esime nèle wò akɔta trɔm.
• Cross-legged Forward Bend nye Seated Glute Stretch ƒe tɔtrɔ aɖe si me nènɔa anyi eye nètsɔa wò afɔwo ƒoa xlãe, eye emegbe nèbɔbɔna ɖe ŋgɔ blewuu, tsɔa wò asiwo ɖoa wò afɔwo gbɔ.
• Standing Glute Stretch nye tɔtrɔ si me nètsi tre, kɔ afɔ ɖeka ɖe dzi eye nètsɔ afɔkpodzia ɖo klo si tsi tre ɖe eŋu dzi, emegbe nàbɔbɔ klo si le tsitrenu la blewuu esime nèle tutum

Millised on head täiendavad harjutused Glute ƒe Kekeɖenudɔwɔwɔ si Wobɔbɔ nɔ anyi?

• Squats: Menye ɖeko squats doa ŋusẽ glutes ko o, ke enaa ŋutilã ƒe akpa si le ete ƒe ŋusẽ bliboa hã nyona ɖe edzi, si kpena ɖe asitɔtrɔ si wokpɔna tso Seated Glute Stretch me ŋu to lãmekawo ƒe liƒo kple dadasɔ dodo ɖe ŋgɔ me.
• Foam Rolling: Wogayɔna be self-myofascial release, foam rolling the glutes ate ŋu akpe ɖe ame ŋu wòaɖe lãmekawo kple ƒunukpeƒewo ƒe vevesese dzi akpɔtɔ, ana ʋu nate ŋu atrɔ ɖe nɔnɔmewo ŋu geɖe wu, eye wòana wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, si akpe ɖe Seated Glute Stretch ŋu to eƒe kekeme si de to wu nana me eye wòdoa hayahaya kabakaba ɖe ŋgɔ.