Kaƒomɔ̃ ƒe Axadzi Lunge

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Gluteus Maximus, Gluteus Medius, Quadriceps

Sissejuhatus Kaƒomɔ̃ ƒe Axadzi Lunge

Cable Lateral Lunge nye kamedede si me ŋusẽ le si woɖoa taɖodzinu na ametia ƒe akpa si le ete, etɔxɛe wòdoa ŋusẽ afɔti eneawo, akɔtaƒuwo, akɔtaƒuwo, kple akɔtaƒuwo. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena edoa dadasɔ, asitɔtrɔ le nɔnɔmewo ŋu, kple nu veviwo ƒe liƒo ɖe ŋgɔ. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana yewoƒe axadziʋuʋu ƒe ŋutetewo nanyo ɖe edzi, yewoana yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple liƒo nanyo ɖe edzi, eye yewoana kamedefefewo ƒe ŋutete bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Kaƒomɔ̃ ƒe Axadzi Lunge

• Do go yi miame kple wò miasi, nàbɔbɔ wò miame klo eye nànɔ ʋuʋum vaseɖe esime wò ata nasɔ kple anyigba, eye nàna wò ɖusifɔ nanɔ dzɔdzɔe eye nàna ka ƒe asiléƒea nanɔ wò akɔta.
• Ne èle ʋuʋum la, tu wò akɔta ɖe megbe eye nàna wò akɔta nanɔ dzi, eye nàkpɔ egbɔ be wò miame klo meto wò afɔbidɛwo dzi o.
• Tu wò miamefɔ ɖa be nàtrɔ ayi afisi nèdze egɔme tsoe, eye nàhe kaƒomɔ̃a ƒe asiléƒea atrɔ ayi wò akɔta titina.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ axawo eye nàgbugbɔ kamededea awɔ kple wò ɖusifɔ.

Nõuanded sooritamiseks Kaƒomɔ̃ ƒe Axadzi Lunge

• Kpekpeme Nyui: Tia kpekpeme nyuitɔ si sɔ ɖe wò kamedede nu. Ne èdze egɔme tso kpekpeme si kpekpe akpa dzi la, ate ŋu ana lãmekawo nate ɖeɖi ame ŋu eye eƒe nɔnɔme made ame dzi o. Dzi kpekpeme dzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Ʋuʋu si Dzi Woɖu: Nu vevitɔ si ana Cable Lateral Lunge nawɔ dɔ nyuie enye ʋuʋu blewu si dzi wokpɔna. Ƒo asa na kamededea kabakaba elabena ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Ne èle afɔ ɖem ɖe axadzi la, kpɔ egbɔ be yeƒe afɔbidɛwo le ŋgɔgbe eye yeɖiɖi yeƒe ŋutilã to wò afɔ si le ŋgɔ ƒe klo kple akɔta ƒoƒo me.
• Aɖuɖɔtoe ƒe Goglome: Kpɔ egbɔ be yele yeƒe lãkusiwo me goglo ale gbegbe. Vodada si bɔ enye be womegadea ʋuka me goglo o, si ate ŋu ana be...

Kaƒomɔ̃ ƒe Axadzi Lunge KKK

Kas algajad saavad teha Kaƒomɔ̃ ƒe Axadzi Lunge?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Lateral Lunge kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wole ewɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye màtutue wòagbɔ wò seɖoƒe ŋu o.

Millised on tavalised variatsioonid Kaƒomɔ̃ ƒe Axadzi Lunge?

• Bodyweight Lateral Lunge: Esia nye esi le bɔbɔe wu si me womezãa dɔwɔnu aɖeke le o, si wɔe be wòsɔ nyuie na gɔmedzelawo alo amesiwo le didim be yewoƒe susu nanɔ yewoƒe nɔnɔme ŋu.
• Kettlebell Lateral Lunge: Abe dumbbell tɔ ene la, tɔtrɔ sia bia be nàlé kettlebell ɖe wò akɔta ŋgɔ esime nèle lateral lunge wɔm, si ana tsitretsitsi ƒomevi bubu.
• Sliding Lateral Lunge: Trɔtrɔ sia zãa sliding disc alo towel le afɔ ɖeka te, si nana be màte ŋu ali ke o eye wòdoa kplamatse wò dadasɔ kple nuwɔwɔ aduadu.
• Banded Lateral Lunge: Le tɔtrɔ sia me la, wotsɔa tsitretsitsi ƒe ka aɖe ƒoa xlã ata be wòana axadziʋuʋua nasesẽ ɖe edzi eye wòagawɔ ɖeka kple glute kple hip lãmekawo.

Millised on head täiendavad harjutused Kaƒomɔ̃ ƒe Axadzi Lunge?

• Squats hã kpena ɖe Cable Lateral Lunges ŋu esi wo ame evea siaa le dɔ wɔm le ŋusẽdodo ŋutilã ƒe lãmeka siwo le titina kple esiwo le ete ŋu, vevietɔ quadriceps, hamstrings, kple glutes, si naa dadasɔ kple liƒo bliboa nyona ɖe edzi.
• Glute Bridges ateŋu anye kpeɖeŋutɔ gã aɖe na Cable Lateral Lunges esi woƒe susu nɔa glutes kple hamstrings ŋu, si doa viɖe siwo le lunge ŋu ɖe ŋgɔ to akɔta ƒe ʋuʋu kple ŋutilã ƒe ŋusẽ si le anyime dodo ɖe ŋgɔ me.