Le alakpa dam

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

Sissejuhatus Le alakpa dam

Kamedede si nye Lying Leg Raise nye kamedede si ɖea vi ŋutɔ si tɔa ŋku ƒodo ƒe lãmekawo koŋ, si naa ŋusẽ vevitɔ kple liƒo nyona ɖe edzi. Esɔ 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 yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wònaa ƒodo ƒe lãmekawo ƒe gɔmesese nyona ɖe edzi ko o, ke ekpena ɖe ame ŋu hã be wòanɔ te nyuie wu, wòada asɔ nyuie wu, eye wòana ŋutilã bliboa nawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Le alakpa dam

Nõuanded sooritamiseks Le alakpa dam

• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋua me. Ke boŋ, wò susu nanɔ ʋuʋu si dzi nèɖu, blewu ŋu. Esia akpe ɖe ŋuwò be lãmekawo nawɔ dɔ nyuie wu eye màƒo asa na abi si ate ŋu axɔ wò. Vodada si bɔ enye ŋusẽ zazã atsɔ akɔ kpekpemeawo, si ate ŋu ana woanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi.
• Kpekpeme Nyui: Tia kpekpeme si sesẽ gake nàte ŋu akpɔ edzi. Ele be wòana nàte ŋu awɔ kamededea le nɔnɔme nyuitɔ me na alesi wokafui be nàgbugbɔ awɔe. Kpekpeme zazã fũ ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yele ʋuʋu blibo zãm le kamededea me

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 ame sia ame ate ŋu awɔ, eɖanye kamedede ka kee ɖale o. Ebia be woamlɔ anyi ɖe anyigba gbadza, abe yoga-fɔti alo modzakaɖebɔ si dzi woanɔ bɔbɔe ene. Kamedede sia ate ŋu aɖe vi na ɖiɖiɖeme, susuŋudɔwɔwɔ, alo abe gɔmedzedze na kamedede bubuwo ene. Gake ne to "Alakpadada ƒe kamedede" me la, èle nu ƒom tso kamedede ƒe ɖoɖo aɖe koŋ si me ʋuʋu sesẽ wu le ŋu la, anyo wu be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala hena mɔfiame be wòakpɔ egbɔ be wowɔ kamededea nyuie eye wòle dedie.

Millised on tavalised variatsioonid Le alakpa dam?

• Nya siwo mesɔ o gbɔgblɔ bia be woagblɔ alakpanyatakakawo abe nyateƒee wonye ene, zi geɖe kple susu be yewoakpɔ viɖe aɖe.
• Aʋatsoɖaseɖiɖi nye nya si wozãna le se nu na alakpadada alo alakpanyawo gbɔgblɔ le atamkaka me, zi geɖe le ʋɔnudrɔ̃ƒe.
• Fabrication nye nuwɔna si nye be woato alakpa ŋutinya alo nyatakaka aɖe vɛ alo awɔe.
• Gbugbɔgagblɔ bia be woakeke nyateƒea alo ana nane nadze abe ɖe wòle vevie alo le vevie wu alesi wòle ŋutɔŋutɔ ene.

Millised on head täiendavad harjutused Le alakpa dam?

• Glute Bridges: Kamedede siawo kpena ɖe Lying Leg Raises ŋu elabena woɖoa taɖodzinu na ŋutilã ƒe akpa si le ete, vevietɔ glutes kple hamstrings, si naa kamedede si da sɔ ne wotsɔe kpe ɖe susu tsɔtsɔ ɖe ƒodo ƒe lãmekawo ŋu le Lying Leg Raises me.
• Keke ƒe Ʋuʋudedi: Keke ƒe Ʋuʋu nye kpeɖeŋutɔ gã aɖe na Lying Leg Raises elabena woɖoa taɖodzinu na ƒodo ƒe lãmeka siwo le etame kple ete siaa, si naa kamedede vevitɔa ƒe dɔwɔwɔ nyona ɖe edzi eye wòdoa ŋutilã ƒe dadasɔ kple nɔnɔme nyuitɔ ɖe ŋgɔ.