Klo ƒe Akɔta ƒe Flexor

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus, Quadriceps

Sissejuhatus Klo ƒe Akɔta ƒe Flexor

Kneeling Hip Flexor nye kamedede si woɖo taɖodzinu na si wowɔ be wòakeke akɔta ƒe lãmekawo ahado ŋusẽ wo, si ate ŋu akpe ɖe ame ŋu wòate ŋu atrɔ ɖe nɔnɔmewo ŋu, ada asɔ, eye wòate ŋu aʋuʋu le nusianu me. Eɖea vi na kamedefefewɔlawo, duƒulawo, kple amesiwo nɔa anyi ɣeyiɣi didi ŋutɔ, elabena ate ŋu aɖe akɔta ƒe tete kple vevesese dzi akpɔtɔ. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le kamedede vovovowo me eye ate ŋu ana nànɔ te nyuie wu eye wòaɖe akɔtave dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Klo ƒe Akɔta ƒe Flexor

• Kpɔ egbɔ be wò ŋgɔgbefɔ le wò afɔkpodzi dzi tẽ eye wò klo le dzogoe si nye dzidzenu 90 dzi.
• Tu wò akɔta blewuu yi ŋgɔ, nàna wò akɔta nanɔ dzɔdzɔe eye wò asiwo nanɔ wò akɔta alo ŋgɔgbe klo dzi be nàda asɔ.
• Lé keke sia ɖe asi abe sɛkɛnd 30 ene, eye nàse le ɖokuiwò me be yeƒe megbefɔ ƒe akɔta keke.
• Trɔ afɔwo eye nàgbugbɔ kamededea awɔ be nàkpɔ egbɔ be akpa eveawo keke sɔsɔe.

Nõuanded sooritamiseks Klo ƒe Akɔta ƒe Flexor

• Lé Tsitretsitsi Me: Na wò akɔta nanɔ tsitrenu eye wò akɔta nanɔ dzɔdzɔe le kamededea katã me. Ne èbɔbɔ ɖe ŋgɔ alo nètsɔ wò akɔta ƒo xlã wò la, ate ŋu ana nàxɔ abi eye wòaɖe kekea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Do Wò Nu Vevitɔ: De wò ƒodo ƒe lãmekawo me be wò ŋutilã nali ke eye nàxe mɔ ɖe ʋuʋu si mehiã o nu. Esia akpe ɖe ŋuwò nàda asɔ eye nàkpɔ egbɔ be kekea le akɔta ƒe ʋuʋudediwo ŋu ɖom.
• Keke Vivivi: Trɔ ɖe ŋgɔ blewuu, nàna wò tame nanɔ dzɔdzɔe, vaseɖe esime nàse le ɖokuiwò me be afɔ si dze klo ƒe akɔta keke. Ƒo asa na vodada si bɔ si nye be nànɔ ŋgɔ yim sesĩe akpa, si ate ŋu ana lãmekawo kple lãkusiwo nate ɖeɖi ame ŋu.
• Lé ɖe asi eye nàgbugbɔe agblɔ:

Klo ƒe Akɔta ƒe Flexor KKK

Kas algajad saavad teha Klo ƒe Akɔta ƒe Flexor?

Ẽ, gɔmedzelawo ate ŋu awɔ Kneeling Hip Flexor kamededea godoo. Enye kamedede bɔbɔe si wɔa dɔ nyuie be wòana akɔta ƒe ʋuʋu kple ŋusẽ nanyo ɖe edzi. Gake ele vevie be woakpɔ egbɔ be nɔnɔme si sɔ be yeaƒo asa na abixɔxɔ. Ne vevesese alo vevesese aɖe li la, anyo wu be nàbia kamedede ƒe hehenala alo lãmesẽdɔwɔla.

Millised on tavalised variatsioonid Klo ƒe Akɔta ƒe Flexor?

• Kneeling Hip Flexor with Rotation bia be woatrɔ ametia ƒe akpa si le etame la ayi ŋgɔgbefɔa ƒe axadzi be wòana kekea nasẽ ɖe edzi eye wòaƒo akɔta ƒe akpa si le ete la nu ƒu.
• Kneeling Hip Flexor with Reach nye tɔtrɔ bubu si me nèdoa asi ɖe dzi eye nèdoa asi ɖe dzi eye nèdoa asi ɖe dzi kple alɔ si le axa ɖeka kple megbefɔ la be nàtsɔ akeke ɖe enu to akɔta eye nàgade akɔta ƒe flexors la geɖe wu.
• Kneeling Hip Flexor with Lateral Flexion bia be woatsɔ ŋutilãa abɔbɔ ɖe ŋgɔgbefɔ ƒe axadzi be wòaƒo lãmeka siwo le ŋutilãa ƒe axadzi la nu ƒu eye wòana eƒe kekeme nasẽ ɖe edzi.
• Kneeling Hip Flexor si ŋu Resistance Band le bia be woatsɔ tsitretsiɖeŋu ƒe ka aɖe aƒo xlã megbefɔa eye woahee ayi ŋgɔe be wòagatsi tre ɖe eŋu geɖe wu eye wòana eƒe kekeme nade to ɖe edzi.

Millised on head täiendavad harjutused Klo ƒe Akɔta ƒe Flexor?

• Akpakpa ƒe Nɔnɔme: Yoga ƒe nɔnɔme sia nye akɔta ƒe kekeme goglo si tɔa ŋku akɔta ƒe ƒoƒo, si kpena ɖe Kneeling Hip Flexor ŋu to keke ƒomevi bubu nana me eye wòkpena ɖe akɔta ƒe akpa si woate ŋu atrɔ ɖe nɔnɔmewo ŋu geɖe wu me.
• Squats: Squats nye kamedede si me wowɔa nu vovovowo le si tɔa ŋku ame ƒe akpa si le ete, si me akɔta hã le, si wɔnɛ be wòkpena ɖe Kneeling Hip Flexor ŋu to ŋusẽdodo lãmeka siwo ƒo xlãe me eye wònaa akɔta ƒe ƒunukpeƒe ƒe ʋuʋu kple liƒo bliboa nyona ɖe edzi.