Le alakpa dam

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Rectus Abdominis

Sissejuhatus Le alakpa dam

Kamedede si nye "Lying Leg Curl" nye kamedede si ɖea vi si koŋ tɔa ŋku akɔta ƒe lãmekawo, kpakple glutes kple nyitsuwo, si doa ŋusẽ si le anyime ɖe ŋgɔ eye wòte ŋu trɔna ɖe nɔnɔmewo ŋu. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutete nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi, yewoƒe lãmekawo nawɔ dɔ nyuie wu, eye yewoakpe ɖe ame ŋu le abixɔxɔ nu to ŋusẽdodo lãmeka siwo ƒo xlã klo kple akɔta ƒe ƒunukpeƒewo me.

Ülatuse sooritamine: Sisuline õpetus Le alakpa dam

• Mlɔ wò akɔta gbadzaa ɖe yoga-fɔti alo teƒe ɖesiaɖe si nàfa, eye nàtsɔ wò abɔwo aɖo axawo dzi eye nàkeke wò afɔwo ɖe enu bliboe.
• Esi nèna wò afɔwo nanɔ dzɔdzɔe alo nàbɔbɔ vie la, kɔ wo ɖe dzi blewuu tso anyigba vaseɖe esime woanɔ tsitre ɖe wò akɔta.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo.
• Ðe wò afɔwo blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Le alakpa dam

Le alakpa dam KKK

Kas algajad saavad teha Le alakpa dam?

Ẽ, gɔmedzelawo ate ŋu awɔ alakpadada ƒe kamededea godoo. Enye kamedede bɔbɔe aɖe si lɔ mlɔ anyi ɖe anyigba gbadza dzi, si wozãna zi geɖe hena ɖiɖiɖeme alo abe gɔmedzedze na kamedede bubuwo abe afɔ ƒoƒo alo afɔ kɔkɔ ene. Ke hã, ne èle nu ƒom tso "alakpadada" ƒe kamedede aɖe koŋ ŋu la, mahiã nyatakaka bubuwo tsitotsito be mana nyatakaka siwo de pɛpɛpɛ. Ðo ŋku edzi ɣesiaɣi be kamedede ka kee ɖale eme o, ele be gɔmedzelawo nadze egɔme blewu eye woƒe susu nanɔ nɔnɔme nyuitɔ me léle ɖe asi ŋu be woagaxɔ abi o.

Millised on tavalised variatsioonid Le alakpa dam?

• Fibbing nye alakpadada si mesẽ boo o, si wozãna zi geɖe be woaƒo asa na nuvevi ame aɖe ƒe seselelãme alo gege ɖe kuxi me.
• Aʋatsoɖaseɖiɖi nye nya si wozãna le se nu na alakpadada, vevietɔ ne ame ɖoe koŋ da alakpa le atamkaka te le ʋɔnudrɔ̃ƒe ƒe nyadɔdrɔ̃ me.
• Nu gbɔ eme nye alakpadada ƒomevi aɖe si me ame doa nyateƒea ɖe ŋgɔ, si wɔnɛ be nane dzena abe ɖe wòɖe dzesi alo wɔ nuku wu alesi wòle ŋutɔŋutɔ ene.
• Nya siwo mesɔ o gbɔgblɔ nye alakpadada ƒomevi aɖe si me ame ɖonɛ koŋ tsɔa alakpanyatakakawo ɖoa ŋkume be yeatsɔ ana amewo nasusui.

Millised on head täiendavad harjutused Le alakpa dam?

• Keke ƒe Afɔdzidede ate ŋu akpe ɖe Lying Leg Raises ŋu to ŋkuléle ɖe ƒodo ƒe lãmekawo ƒe akpa vovovowo ŋu, siwo dome obliques hã le, si ana woawɔ ƒodo ƒe kamedede si de to wu.
• Russiatɔwo ƒe Twists ateŋu anye kpeɖeŋutɔ nyui aɖe na Lying Leg Raises elabena woɖoa taɖodzinu na obliques kple lower abs, si doa ŋusẽ tɔtrɔ ƒe ŋusẽ kple dadasɔ, si ateŋu aɖe vi le kamedede kple kamedefefe vovovowo me.