Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques, Rectus Abdominis
• Teisene Lihased: Iliopsoas, Pectineous, Quadriceps

Sissejuhatus Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ

Hanging Straight Twisting Leg Hip Raise nye kamedede sesẽ aɖe si tɔa ŋku nu vevitɔa, vevietɔ akɔta ƒe akpa si le ete kple eƒe akɔta, evɔ wònaa asiléle kple eƒe tame ƒe ŋusẽ hã nyona ɖe edzi. Enyo ŋutɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoado ŋusẽ yewoƒe kamedede veviwo. Kamedede sia wɔwɔ ate ŋu akpe ɖe ame ŋu be ƒodo ƒe gɔmesese nanyo ɖe edzi, wòada asɔ eye wòali ke nyuie wu, eye wòana dɔwɔwɔ ƒe ŋusẽ bliboa nadzi ɖe edzi, si ana wòanye kpeɖeŋutɔ vevi aɖe na ŋusẽdodo ƒe hehexɔxɔ alo ŋutilã ƒe nɔnɔmetata ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ

• Kɔ wò afɔwo ɖe dzi ɖekae tẽe le ŋgɔwò be nàwɔ dzogoe si nye dzidzenu 90 kple wò akɔta, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Trɔ wò akɔta blewuu ɖe ɖusime eye nàdze agbagba atsɔ wò klowo aka ɖusime abɔta esime nèle afɔawo dzi kpɔm dzɔdzɔe, lée ɖe asi sɛkɛnd ɖeka.
• Trɔ yi titina eye emegbe nàtrɔ wò akɔta ɖe miame, nàdze agbagba atsɔ wò klowo aka miame ƒe abɔta, lée ɖe asi sɛkɛnd ɖeka.
• Gbugbɔ ʋuʋu siawo hena gbugbɔgawɔ ƒe xexlẽme si nèdi, nàkpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye nèɖoe koŋ be nu nyuitɔ nado tso eme.

Nõuanded sooritamiseks Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ

• Ʋuʋu Siwo Dzi Wokpɔna: Aɖaŋuɖoɖo eveliae nye be nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi. Ƒo asa na vodada si bɔ si nye be nàƒu du ato kamededea me. Wò afɔwo kɔkɔ kple wo ɖiɖi kabakaba mana wò lãmekawo nawɔ dɔ nyuie nenema o eye ate ŋu ana nàxɔ abi. Ke boŋ di ɣeyiɣi nàkɔ wò afɔwo ɖe dzi eye nàtrɔ wò akɔta. Lé nɔnɔmea me ɖe asi sɛkɛnd ɖeka hafi nàɖiɖi wò afɔwo blewuu

Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ KKK

Kas algajad saavad teha Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ?

Hanging Straight Twisting Leg Hip Raise nye kamedede deŋgɔ aɖe si tɔa ŋku akɔta koŋ eye le mɔ sue aɖe nu la, eɖoa ta akɔta ƒe flexors kple obliques hã dzi. Gɔmedzelawo ate ŋu akpɔe be asesẽ le ŋusẽ vevi kple dziɖuɖu si wòbia ta. Gake gɔmedzelawo ate ŋu adze egɔme kple kamedede bɔbɔewo abe klo kɔkɔ alo afɔ kɔkɔ edziedzi ene eye vivivi la, woayi ŋgɔ aɖo tɔtrɔ siwo de ŋgɔ wu abe Hanging Straight Twisting Leg Hip Raise ene gbɔ ne woƒe ŋusẽ kple aɖaŋu le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be yeaƒo nu kple kamedede ŋuti nunyala aɖe be yeakpɔ egbɔ be yeƒe nɔnɔme sɔ eye yeaxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ?

• Afɔ Ðeka ƒe Akɔta Kɔkɔ: Tɔtrɔ sia bia be woakɔ afɔ ɖeka ɖe dzi le ɣeyiɣi ɖeka me, si naa kamedede si sesẽ wu elabena ebia be woada asɔ geɖe wu eye ŋusẽ le eme.
• Akɔta ƒe Kɔkɔe si Kpe Ðe Eŋu: Le tɔtrɔ sia me la, èléa kpekpeme aɖe ɖe wò afɔwo dome ne èle kamededea wɔm, si wɔnɛ be tsitretsiɖeŋua dzina ɖe edzi eye wònana kamededea sesẽna ɖe edzi.
• The Twisting Hip Raise: Tɔtrɔ sia bia be nàtrɔ wò akɔta ɖe axa ɖeka ne èle wo kɔm, si ate ŋu akpe ɖe ŋuwò nàɖo taɖodzinu na wò obliques eye wòana ƒodo ƒe kamedede si de to wu.
• The Hanging Bent Knee Raise: Vovototo sia bia be nàhe wò klowo ɖe ati ŋu eye nàkɔ wò klowo ɖe dzi aɖo ta wò akɔta, si ate ŋu akpe ɖe ŋuwò nàƒo wò akɔta ƒe flexors kple lower abs.

Millised on head täiendavad harjutused Hanging Dzɔdzɔe Twisting Afɔ Hip Kɔkɔ?

• Keke ƒe Crunches nye kamedede bubu si kpena ɖe eŋu elabena woɖoa taɖodzinu na obliques kple abs hã, si sɔ kple twisting motion le Hanging Straight Twisting Leg Hip Raises me, si wɔnɛ be ƒodo ƒe ŋusẽ bliboa nyona ɖe edzi.
• Russiatɔwo ƒe Trɔtrɔ ƒe kamededea kpe ɖe Hanging Straight Twisting Leg Hip Raise ŋu elabena elɔa ʋuʋu ma tɔgbe ɖe eme, si kpena ɖe akɔta ƒe asitɔtrɔ kple eƒe tɔtrɔ ƒe ŋusẽ ŋu, si kpena ɖe afɔ siwo le xɔxlɔ̃ ŋu ƒe dɔwɔwɔ ŋu.