Kɔ Tɔdzisasrã Prone

• Kehaos: Tsebexa.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Sternocleidomastoid
• Teisene Lihased: Trapezius Upper Fibers

Sissejuhatus Kɔ Tɔdzisasrã Prone

Neck Bridge Prone nye kamedede nyui aɖe si doa ŋusẽ wò kɔ, abɔta, kple akɔta ƒe akpa si le etame ƒe asitɔtrɔ le nɔnɔmewo ŋu eye wònaa wònyona ɖe edzi, si wɔe be wòɖea vi na amesiwo kpɔa gome le kamedefefewo abe kɔdada alo bɔlƒoƒo ene me afisi kɔ ƒe ŋusẽ le vevie le. Esɔ hã na amesiame si le didim be yeana yeƒe nɔnɔme nanyo ɖe edzi, yeaɖe kɔ ƒe vevesese dzi akpɔtɔ, alo ahaya tso abi siwo do ƒome kplii me. Ne ètsɔ kamedede sia de wò ɖoɖowɔɖi me la, àte ŋu ana wò lãmekawo ƒe dzidodo nanyo ɖe edzi, axe mɔ ɖe abixɔxɔ nu, eye wò ŋutilã bliboa nawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Kɔ Tɔdzisasrã Prone

• Da wò asiwo ɖe wò ta ƒe akpa eveawo eye wò asibidɛwo nafia asi wò abɔta, esia nye be nàna kpekpeɖeŋu kple dadasɔ.
• Kɔ wò akɔta blewuu tso anyigba esime nèle wò akɔta tum yi dzi le ɣeyiɣi ɖeka me, eye nàzã wò asiwo kple afɔwo abe kpeɖeŋutɔ ene vaseɖe esime wò ŋutilã nawɔ tɔdzisasrã.
• Lé tɔdzisasrãa ƒe nɔnɔme me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be yeƒe kɔ didi eye yeƒe ŋku nanɔ wò klowo ŋu.
• Tsɔ ɖokuiwò ɖiɖi blewuu yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yeƒe ʋuʋu le zɔzɔm nyuie eye yeaɖu edzi be màgaxɔ abi o. Gbugbɔ wɔ kamededea abe alesi wòhiã ene.

Nõuanded sooritamiseks Kɔ Tɔdzisasrã Prone

• Kɔkɔ Vivivi: Kɔ wò akɔta kple akɔta blewuu tso anyigba esime nèle wò kɔ kple ta ɖe teƒe ɖeka. Ƒo asa na vodada si bɔ si nye ʋuʋu alo ʋuʋu kpata zazã atsɔ akɔ wò ŋutilã ɖe dzi. Esia ate ŋu ana wò kɔ kple akɔta nate ɖe edzi. Ele be wò ʋuʋu nanɔ bɔbɔe eye nàɖu edzi.
• Kɔ Kpekpeɖeŋunana: Ele be wò ŋutilã ƒe kpekpeme nama ɖe wò afɔwo kple wò ta megbe sɔsɔe, ke menye wò kɔ o. Ele be wò kɔ naɖe dzi ɖi eye wòanɔ nɔnɔme si me medea akpa aɖeke dzi o. Ƒo asa na wò kɔ tutu sesĩe akpa ɖe anyigba elabena esia ate ŋu ahe teteɖeanyi si mehiã o vɛ.
• Yagbɔgbɔmɔnu: Srɔ̃ gbɔgbɔmɔnu nyuitɔwo. Gbugbɔ ya ne èle wò ŋutilã kɔm eye nàgbɔ ya esi nèle ya ƒom

Kɔ Tɔdzisasrã Prone KKK

Kas algajad saavad teha Kɔ Tɔdzisasrã Prone?

Ẽ, gɔmedzelawo ate ŋu awɔ Neck Bridge Prone kamededea, gake wokafui be woawɔe le hehenala alo lãmesẽdɔwɔla bibi aɖe ƒe mɔfiafia te. Kamedede sia dea nuteɖeamedzi geɖe kɔ kple akɔta, eyata ele vevie be nàzã nɔnɔme nyuitɔ be nàƒo asa na abixɔxɔ. Azɔ hã, ele vevie ŋutɔ be nàdze egɔme blewu eye nàdzi eƒe sesẽme ɖe edzi vivivi esime ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Ne wose veve alo vevesese aɖe le kamededea me la, ele be woadzudzɔe enumake.

Millised on tavalised variatsioonid Kɔ Tɔdzisasrã Prone?

• The Weighted Neck Bridge Prone: Le tɔtrɔ sia me la, wotsɔa kpekpeme ƒe agba sue aɖe dana ɖe ŋgonu be wòana kamededea nasẽ ɖe edzi eye wòagado ŋusẽ kɔ ƒe lãmekawo ɖe edzi.
• The Neck Bridge Prone with Resistance Bands: Le gɔmeɖeɖe sia me la, wozãa resistance bands tsɔ kpena ɖe teteɖeanyi ŋu, si wɔnɛ be kɔ ƒe lãmekawo ƒe ŋusẽ kple dzidodo dzina ɖe edzi.
• The Isometric Neck Bridge Prone: Tɔtrɔ sia bia be woalé tɔdzisasrãa ƒe nɔnɔme me ɖe asi hena ɣeyiɣi aɖe, si ana lãmekawo ƒe dzidodo kple liƒo nanyo ɖe edzi.
• The Neck Bridge Prone with a Yoga Block: Eƒe tɔtrɔ sia bia be woatsɔ yoga-blok ade ŋgonu te be wòakpe ɖe eŋu geɖe wu eye wòakpe ɖe eŋu wòanɔ ɖekawɔwɔ me nyuie le kamededea me.

Millised on head täiendavad harjutused Kɔ Tɔdzisasrã Prone?

• Shoulder Shrugs kamededea nye kpeɖeŋutɔ gã aɖe na Neck Bridge Prone elabena etɔa ŋku trapezius lãmeka siwo doa alɔ kɔa, si kpena ɖe kɔ ƒe ŋusẽ kple liƒo ŋu nyuie wu.
• Deadlift nye kamedede bubu si kpena ɖe Neck Bridge Prone ŋu esi wòdoa ŋusẽ megbe kɔsɔkɔsɔ bliboa, si me kɔ, akɔta, kple akɔta ƒe lãmekawo hã le, si wɔnɛ be kɔ ƒe kamededea ƒe dɔwɔwɔ bliboa kple viɖewo nyona ɖe edzi.