Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

• Kehaos: Komeedi.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: , Adductor Longus, Adductor Magnus
• Teisene Lihased: Gracilis

Sissejuhatus Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

Cable Hip Adduction nye kamedede si tua ŋusẽ ɖo si koŋ tsia dzi ɖe ata ƒe lãmeka siwo le eme ŋu, si naa ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, amesiwo di be yewoana yewoƒe afɔ ƒe ŋusẽ, yewoda asɔ, kple yewoƒe ablaɖeɖe bliboa nanyo ɖe edzi. Kamedede sia ɖea vi na amesiwo kpɔa gome le kamedefefe siwo hiã be woaʋuʋu sesĩe le axadzi me, alo na amesiame si le didim be yeaɖe yeƒe ata ememetɔ ƒe gbeɖiɖi kple nɔnɔme afia.

Ülatuse sooritamine: Sisuline õpetus Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

• Tsi tre ɖe axadzi na mɔ̃a, le adzɔge ale gbegbe be nàte ŋu akeke wò afɔ ɖe enu bliboe evɔ màka asi ƒuƒoƒoa ŋu o, emegbe nàlé mɔ̃a ɖe asi be wòada asɔ.
• Ne èna wò ŋutilã nanɔ tsitrenu eye wò miasi nabɔbɔ vie be wòali ke la, he wò ɖusifɔ to wò ŋutilã ƒe ŋgɔgbe, nàtsɔe ayi wò miasi gbɔ.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be wò lãmekawo le dɔ wɔm bliboe, emegbe nàtrɔ wò ɖusifɔ blewuu ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ ɖe wò miamefɔ ŋu eye nàwɔ nenema ke.

Nõuanded sooritamiseks Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

• Nɔnɔme si Li ke: Ele vevie be nàlé tenɔnɔ si li ke me ɖe asi le kamededea katã me. Na wò afɔwo naɖe wo nɔewo ɖa vaseɖe abɔta eye wò akɔta nawɔ dɔ. Menye ɖeko esia ana wò dadasɔ nanyo ɖe edzi ko o, ke akpe ɖe ŋuwò hã be nàɖe lãmeka siwo ŋu nèle taɖodzinu ɖom ɖo la ɖe vovo.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋua me. Ke boŋ wɔ gbugbɔgagblɔ ɖesiaɖe blewuu eye nàɖu edzi. Esia akpe ɖe lãmekawo ƒe dɔwɔwɔ ŋu geɖe wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Ƒo asa na afɔa keke wòagbɔ eme: Vodada si bɔ enye be woakeke afɔa wòagbɔ eme le ʋuʋu me. Esia ate ŋu ana nuteɖeamedzi si mesɔ o naɖo akɔta ƒe ƒunukpeƒea eye wòate ŋu ana wòaxɔ abi. Be nàƒo asa na esia la, kpɔ egbɔ be wò afɔ le ʋuʋum le afisi wòaɖe vi le ko.
• Tension Consistent: Na ka la nate ɖe edzi ɣesiaɣi le eƒe akpa bliboa katã me

Kaƒomɔ̃ ƒe Akɔta ƒe Addduction KKK

Kas algajad saavad teha Kaƒomɔ̃ ƒe Akɔta ƒe Addduction?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Hip Adduction kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Wokafui hã be nàna kamedede ŋuti nunyala alo hehenala aɖe nafia mɔ wò le ɖoɖoa me be wòakpɔ egbɔ be yele ewɔm nyuie. Kamedede sia tɔa ŋku ata ƒe lãmeka siwo le eme, eye abe kamedede ɖesiaɖe ene la, ele be woawɔe kple ŋuɖɔɖɔɖo, vevietɔ na amesiwo le dɔa gɔme dzem.

Millised on tavalised variatsioonid Kaƒomɔ̃ ƒe Akɔta ƒe Addduction?

• The Seated Cable Hip Addion: Le tɔtrɔ sia me la, ènɔa zikpui aɖe si te ɖe kaƒomɔ̃a ŋu dzi, tsɔa ka la blaa wò afɔkpodzi, eye nètsɔa wò afɔ yia wò ŋutilã titina.
• The Single-leg Cable Hip Addion: Tɔtrɔ sia bia be nàda asɔ le afɔ ɖeka dzi esime nèle kamededea wɔm, si ate ŋu akpe ɖe ŋuwò nàli ke ahada asɔ nyuie wu.
• Supine Cable Hip Addion: Esia bia be nàmlɔ wò akɔta le zikpui dzi, nàtsɔ ka la abla wò afɔkpodzi, eye nàʋuʋu wò afɔ ɖe axadzi be wòatsi tre ɖe tsitretsiɖeŋua ŋu.
• Cable Hip Adduction with Squat: Esia bia be nàwɔ squat esime nèle hip adduction wɔm le ɣeyiɣi ɖeka me, si gagblẽa kuxi bubu ɖe wò ŋutilã ƒe akpa si le ete kple lãmeka veviwo siaa ŋu.

Millised on head täiendavad harjutused Kaƒomɔ̃ ƒe Akɔta ƒe Addduction?

• Aɖuɖɔtoewo: Aɖuɖɔtoewo hã tɔa ŋku akɔta ƒe adductors, glutes, kple quads, abe Cable Hip Adduction ene. Aɖuɖɔtoe ƒe akpa ɖeka ƒe nɔnɔme ate ŋu akpe ɖe ame ŋu wòada asɔ ahawɔ ɖeka, si ate ŋu ana Cable Hip Adduction kamededea nawɔ dɔ nyuie wu.
• Glute Tɔdzisasrãwo: Glute Tɔdzisasrãwo tɔa ŋku kɔsɔkɔsɔ si le megbe, si me kɔsɔkɔsɔ kple akɔtaƒuwo hã le. Esia kpe ɖe Cable Hip Adduction ŋu to ŋutilã ƒe akpa si le ete ƒe kamedede si da sɔ nana me, si kpɔa egbɔ be womeŋe aɖaba ƒu megbe lãmekawo dzi esime wole susu hem yi akɔta ƒe adductors dzi o.