Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

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

Sissejuhatus Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

Cable Hip Adduction nye kamedede si woɖo taɖodzinu na si doa ŋusẽ ata ƒe lãmeka ememetɔwo koŋ, si naa afɔtiwo ƒe liƒo nyona ɖe edzi eye wònaa afɔ ƒe ŋusẽ bliboa nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yeƒe ŋutilã ƒe akpa si le ete ƒe gbeɖiɖi nanyo ɖe edzi eye yeƒe dadasɔ kple nuwɔwɔ aduadu nanyo ɖe edzi. Cable Hip Adduction dede wò kamedede ƒe ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu, ana kamedefefewo nawɔ dɔ nyuie wu, eye wòakpe ɖe ŋuwò nàwɔ kamedede ƒe ɖoɖo si me kɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

• Tsi tre ɖe kaƒomɔ̃a xa eye wò ɖusime nadze ŋgɔ mɔ̃a, wò afɔwo dome didi abe abɔta ene eye wò miasi nalé mɔ̃a be wòada asɔ.
• Kɔ wò ɖusifɔ ɖe dzi blewuu eye nàhee to wò ŋutilã dzi aɖo ta wò miame, eye nàna wò afɔ nanɔ dzɔdzɔe eye wò afɔbidɛwo naɖo ŋgɔ.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be wò nu vevi la le dɔ wɔm eye wò ŋutilã li ke.
• Trɔ wò afɔa blewuu ɖe afisi nèdze egɔme tsoe, emegbe nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi hafi nàtrɔ ɖe afɔ kemɛa ŋu.

Nõuanded sooritamiseks Kaƒomɔ̃ ƒe Akɔta ƒe Addduction

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum si ate ŋu ana nàxɔ abi. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Ne èle wò afɔ ʋuʋum le wò ŋutilã dzi la, na ʋuʋua nanɔ bɔbɔe eye nàɖu edzi. Esia akpe ɖe ame ŋu be lãmeka siwo sɔ la nawɔ dɔ eye wòaxe mɔ ɖe teteɖeanyi nu.
• Na Wò Ŋutilã Nanɔ anyi kpoo: Vodada si bɔ enye be nàʋuʋu ŋutilã bliboa le kamededea me, ke menye afɔ ɖeɖeko o. Be nàƒo asa na esia la, na wò ŋutilã nanɔ anyi kpoo eye wò susu nanɔ wò afɔ ʋuʋu ɖeɖeko ŋu. Esia ana nàkpɔ egbɔ be èle lãmeka siwo sɔ la ŋu bum.
• Mègakekee wòagbɔ eme o: Ƒo asa na wò afɔ ʋuʋu ɖe wò ŋutilã dzi akpa. Esia ate ŋu ana wò akɔta ƒe ƒunukpeƒe nate ɖe dzi madzemadzee eye ate ŋu ana nàxɔ abi. Ke boŋ ɖoe be yeaʋuʋu yeƒe afɔ ko

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 eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be aɖaŋu si sɔ. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye mègatue sesĩe akpa o.

Millised on tavalised variatsioonid Kaƒomɔ̃ ƒe Akɔta ƒe Addduction?

• The Seated Cable Hip Addion: Le tɔtrɔ sia me la, èwɔa kamededea esime nèbɔbɔ nɔ anyi, si ate ŋu akpe ɖe ŋuwò nàɖe adductor lãmekawo ɖe aga geɖe wu.
• The Lying Cable Hip Addion: Mlɔƒe sia bia be nàmlɔ wò axadzi ahawɔ kamededea, si ate ŋu ana dzogoe bubu kple kuxi na lãmekawo.
• Single-Leg Cable Hip Adduction: Tɔtrɔ sia bia be woatsi tre ɖe afɔ ɖeka dzi esime wole kamededea wɔm, si ate ŋu akpe ɖe ame ŋu be wòada asɔ ahali ke nyuie wu.
• The Cable Hip Adduction with Squat: Eƒe akpa sia tsɔa akɔta ƒe adduction kple squat ƒoa ƒu hena ŋutilã bliboa ƒe kamedede si nu sẽ wu.

Millised on head täiendavad harjutused Kaƒomɔ̃ ƒe Akɔta ƒe Addduction?

• Aɖuɖɔtoewo: Aɖuɖɔtoewo wɔa dɔ ɖe akɔta ƒe lãkusiwo dzi, abe Cable Hip Adduction ene, gake wotsia tre ɖe akɔta ƒe lãkusi, akɔtaƒu, kple nyitsu ƒe lãmekawo hã ŋu, si wɔe be wonye kpeɖeŋutɔ nyui aɖe na ŋutilã ƒe akpa si le ete ƒe ɖoɖowɔɖi si da sɔ.
• Side Leg Raises: Kamedede sia hã ku ɖe akɔta ƒe adductors ŋu, abe Cable Hip Adduction ene, gake etsɔa dadasɔ kple core stability dea eme, si naa kamedede si to vovo wu na ŋutilã ƒe akpa si le ete kple core lãmekawo.