Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi

• Kehaos: Tsebexa.
• Varustus: Ŋuuŋo_kebii hã toimei.
• Esmane Lihased: Splenius
• Teisene Lihased: Levator Scapulae, Sternocleidomastoid, Trapezius Upper Fibers

Sissejuhatus Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi

Seated Neck Extension nye kamedede si ɖea vi si tɔa ŋku lãmeka siwo le kɔa me koŋ, si kpena ɖe wo ŋu wòdoa ŋusẽ wo eye wònana woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu. Kamedede sia sɔ na ame ɖekaɖeka siwo ƒe kamedede le vovovo, vevietɔ amesiwo zãa gaƒoƒo geɖe tsɔ wɔa dɔ le kplɔ̃ alo kɔmpiuta dzi, elabena ate ŋu aɖe kɔ ƒe tete dzi akpɔtɔ eye wòana ame ƒe nɔnɔme nanyo ɖe edzi. Ne ètsɔ Seated Neck Extensions de wò kamedede ƒe ɖoɖoa me la, ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe kɔ ƒe vevesese nu, ana wò kɔ nate ŋu aʋuʋu nyuie wu, eye wòana wò ŋutilã bliboa nasɔ ɖe ɖoɖo nu gɔ̃ hã.

Ülatuse sooritamine: Sisuline õpetus Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi

• Trɔ wò ta ɖe megbe blewuu vaseɖe esime nànɔ dzisasrãa kpɔm, nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye yeƒe abɔtawo naɖe dzi ɖi.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàse wò kɔ ƒe ŋgɔgbekpa ƒe kekeme.
• Trɔ wò ta ɖe teƒe si mede akpa aɖeke dzi o vivivi, eye nànɔ ŋku lém ɖe ŋgɔ tẽ.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé yeƒe nɔnɔme nyui me ɖe asi eye yeɖu ʋuʋu dzi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi

• Ʋuʋu Blewu Kple Dziɖuɖu: Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi. Trɔ ta ɖe megbe be nàkpɔ dzisasrãa, lée ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàtrɔ ayi teƒe si mede akpa aɖeke dzi o vivivi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba, si ate ŋu ana nàxɔ abi.
• Mègakeke wò kɔ wòagbɔ eme o: Togbɔ be ele vevie be nàkeke wò kɔ hã la, mele be nàzi edzi wòanɔ nɔnɔme siwo me vevesese le gbeɖe o. Ne èse veve alo vevesese aɖe le ɖokuiwò me esime nèle ta ƒom ɖe megbe la, dzudzɔ enumake. Ne èkeke wò kɔ wògbɔ eme la, ate ŋu ana lãmekawo natsi alo axɔ abi bubuwo.
• Gbɔgbɔ Edziedzi: Ðo ŋku edzi nàgbɔ ya edziedzi le kamededea katã me. Gbɔgbɔtsixetsixe ate ŋu ana ʋu ƒe sisi nadzi ɖe edzi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.

Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi KKK

Kas algajad saavad teha Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Neck Extension ƒe kamededea. Enye kamedede bɔbɔe aɖe si ate ŋu akpe ɖe kɔ ƒe lãmekawo ŋu wòado ŋusẽ. Gake ele vevie be nàdze egɔme kple tsitretsitsi si mesẽ o eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi?

• Mlɔƒe Kɔ Kekeɖenu: Le tɔtrɔ sia me la, èwɔa kamededea esime nèmlɔ anyi ɖe akɔta le yoga-fɔkpa dzi, eye wò asiwo nɔa wò axawo dzi.
• Seated Neck Extension with Resistance Band: Tɔtrɔ sia bia be woazã tsitretsiɖeŋu ƒe ka. Ne èbɔbɔ nɔ anyi la, ètsɔa kaƒomɔ̃a ƒoa xlã wò ta megbe eye nèléa eƒe nugbɔwo, emegbe ètutua wò ta ɖe megbe blewuu ɖe kaƒomɔ̃a ƒe tsitretsitsi ŋu.
• Seated Neck Extension with Hand Resistance: Tɔtrɔ sia bia be nàzã wò asiwo hena tsitretsitsi. Ne èbɔbɔ nɔ anyi la, da wò asiwo ɖe ŋgonu eye nàtu ta ɖe ŋgɔ blewuu esime nèle tsitre tsim ɖe ʋuʋua ŋu kple wò asiwo.
• Kɔ si Wonɔ Ðe anyi ƒe Kekeɖenudɔwɔwɔ Kple Kpekpeme: Tɔtrɔ sia bia be woazã kpekpeme aɖe, abe agba sue aɖe ene. Ne èbɔbɔ nɔ anyi la, da kpekpeme la ɖe wò ta megbe eye nàlée ɖe eme

Millised on head täiendavad harjutused Kɔ ƒe Kekeɖenudɔ si Wobɔbɔ nɔ anyi?

• Fli Siwo Wobɔbɔ Nɔ anyi: Kamedede sia kpena ɖe ame ŋu be akɔta kple abɔta ƒe lãmeka siwo le etame, siwo doa alɔ kɔa le mɔ si mele tẽ o nu eye wòkpena ɖe kɔ ƒe kekeɖenudɔwɔwɔ ƒe viɖewo ŋu.
• Akɔta ƒe Kekeɖenudɔwɔwɔ: Akɔta ƒe lãmekawo keke ate ŋu akpe ɖe ame ŋu wòaɖɔ ame ƒe nɔnɔme madeamedzi ɖo, si wɔnɛ zi geɖe la, kɔa tea ɖeɖi ame ŋu, si kpena ɖe Seated Neck Extension ŋu to kɔ kple akɔta ƒe ɖoɖowɔwɔ nyuie wu dodo ɖe ŋgɔ me.