Kɔ Flexor Kekeɖenu

• Kehaos: Tsebexa.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Kɔ Flexor Kekeɖenu

Neck Flexor Stretch nye kamedede nyui aɖe si tɔa ŋku lãmeka siwo le kɔa me koŋ, si kpena ɖe ame ŋu wòte ŋu trɔna ɖe nɔnɔmewo ŋu nyuie wu eye wòɖea teteɖeanyi alo sesẽ dzi kpɔtɔna. Enyo ŋutɔ na ame ɖekaɖeka siwo ƒe kɔ me mekɔna o enuenu alo amesiwo nɔa kɔmpiuta ŋkume gaƒoƒo geɖe, si wɔnɛ be womete ŋu nɔa te nyuie o. Ne ame ɖekaɖekawo tsɔ kekeɖenudɔ sia de woƒe ɖoɖowɔɖi me la, woate ŋu aɖe kɔ ƒe vevesese dzi akpɔtɔ, ana woƒe nɔnɔme nanyo ɖe edzi, eye woana ame ƒe tame ƒe ʋuʋu bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Kɔ Flexor Kekeɖenu

• Tsɔ wò ta ƒo ɖe ŋgɔ blewuu blewuu, nàtsɔ wò asike aɖo wò akɔta, vaseɖe esime nàse le ɖokuiwò me be yeƒe kɔ ƒe megbe keke.
• Lé nɔnɔme sia me abe sɛkɛnd 20 va ɖo 30 ene, eye nàkpɔ egbɔ be yegbɔ ya nyuie le ɣeyiɣia katã me.
• Ne ɣeyiɣia va yi la, kɔ wò ta ɖe dzi blewuu ake ɖe eƒe nɔƒe gbãtɔ.
• Gbugbɔ wɔ kamedede sia zi 3-5, alo abe alesi wò lãmesẽdɔwɔla alo kamedede ŋuti nunyala kafui ene.

Nõuanded sooritamiseks Kɔ Flexor Kekeɖenu

• Ʋuʋu Fafɛ: Ne èle kɔ ƒe flexor keke wɔm la, kpɔ egbɔ be yeʋuʋu blewuu blewu. Mègazi wò kɔ dzi be wòanɔ nɔnɔme aɖeke me o. Esia nye vodada si bɔ si ate ŋu ahe teteɖeanyi alo abi vɛ.
• Lée Kple Gbugbɔgawɔ: Lé kekea ɖe asi abe sɛkɛnd 15-30 ene eye emegbe nàtrɔ ayi nɔnɔme si me womedea akpa aɖeke dzi le o vivivi. Gbugbɔ wɔ kamededea zi 3-5. Duƒuƒu to mɔa dzi alo mèlée ɣeyiɣi didi o ate ŋu aɖe eƒe dɔwɔwɔ dzi akpɔtɔ.
• Ƒo asa na Kpekpeɖeŋunana: Vodada ɖeka si bɔ enye be woatu kɔa sesĩe akpa ahakeke kɔa wòagbɔ eme. Esia ate ŋu ana ame nase veve alo axɔ abi. Ðeko wòle be nàkeke ɖokuiwò vaseɖe afisi nàse teteɖeanyi fafɛ aɖe ko, ke menye vevesese o.
• Nusiwo mewɔa tɔtrɔ o: Abe amesiame ene

Kɔ Flexor Kekeɖenu KKK

Kas algajad saavad teha Kɔ Flexor Kekeɖenu?

Ẽ, gɔmedzelawo ate ŋu awɔ Neck Flexor Stretch kamededea. Enye kamedede bɔbɔe si wɔa dɔ nyuie si ate ŋu akpe ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòaɖe kɔ ƒe teteɖeanyi dzi akpɔtɔ. Alesi nèwɔa esiae nye esi: 1. Nɔ anyi alo tsi tre dzɔdzɔe. 2. Ðe wò asike ɖe anyi yi anyime ɖo ta wò akɔta blewuu vaseɖe esime nàse le ɖokuiwò me be yeƒe kɔ ƒe megbe keke. 3. Lé nɔnɔme sia me abe sɛkɛnd 15-30 ene. 4. Ði ɖe eme eye nàgakɔ ta ɖe dzi blewuu. 5. Gbugbɔ wɔ kamedede sia zi 3-5. Ðo ŋku edzi be ele vevie be nàna ʋuʋuawo nanɔ bɔbɔe eye màgatu wo sesĩe akpa be woagaxɔ abi o. Ne èse veve aɖe la, dzudzɔ kamededea eye nàbu aɖaŋuɖoɖo didi tso lãmesẽdɔwɔla gbɔ ŋu.

Millised on tavalised variatsioonid Kɔ Flexor Kekeɖenu?

• Supine Neck Flexor Stretch: Wowɔa esia to mlɔ anyi ɖe aba dzi alo aba dzi, eye nàkɔ ta blewuu be wò asike naɖo wò akɔta, eye nàlé kekea ɖe asi sɛkɛnd ʋɛ aɖewo.
• Standing Neck Flexor Stretch: Le gɔmeɖeɖe sia me la, ètsia tre ɖe tsitrenu, tsɔa wò asiwo tsoa ta megbe, eye nèhea ta blewuu ɖe anyi vaseɖe esime wò asike naka wò akɔta.
• Gli-Assisted Neck Flexor Stretch: Tsi tre eye nàtsɔ wò akɔta aɖo gli ŋu, eye nàtsɔ wò ta aƒu gbe blewuu le gli ŋu, eye nàɖoe be yeaka asi wò asike ŋu wòaɖo wò akɔta, be yeakeke yeƒe kɔ ƒe lãmekawo ɖe enu.
• Ball-Assisted Neck Flexor Stretch: Na tɔtrɔ sia la, àhiã kamedede ƒe bɔl sue aɖe. Dae ɖe wò ta megbe ne èbɔbɔ nɔ anyi alo nèle tsitrenu

Millised on head täiendavad harjutused Kɔ Flexor Kekeɖenu?

• Chin Tucks: Chin tucks nye kpeɖeŋutɔ gã aɖe na Neck Flexor Stretch elabena woɖoa taɖodzinu na kɔ ƒe flexors gogloawo, si wɔnɛ be kɔ ƒe ŋusẽ kple nɔnɔme nyona ɖe edzi, si ate ŋu aɖe teteɖeanyi kple teteɖeanyi le kɔa ƒe akpa dzi akpɔtɔ.
• Seated Neck Release: Kamedede sia wɔ ɖeka nyuie kple Neck Flexor Stretch elabena ekpena ɖe ame ŋu wòɖea teteɖeanyi dzi kpɔtɔna le kɔ kple abɔta ƒe lãmekawo me, si wɔnɛ be Neck Flexor Stretch ƒe taɖodzinue nye be yeana wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòate ŋu aʋuʋu wu.