Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana

• Kehaos: Komeedi.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Erector Spinae, Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana

Lever Reverse Hyperextension nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe akɔta ƒe akpa si le anyime, akɔtaƒu, kple akɔtaƒuwo koŋ ŋu, si naa nu veviwo ƒe liƒo nyona ɖe edzi eye wònaa ame ƒe nɔnɔme nyona ɖe edzi. Enye tiatia nyui aɖe na kamedefefewɔlawo kple kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple aklã ƒe lãmesẽ nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be wòakpe ɖe ame ŋu le mɔxexe ɖe abixɔxɔ nu, ana kamedefefewo nanyo ɖe edzi, alo ado alɔ dɔwɔwɔ ƒe kamedede bliboa.

Ülatuse sooritamine: Sisuline õpetus Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana

• Na wò ŋutilã nanɔ dzɔdzɔe eye nàdze kamededea gɔme le nɔnɔme si me nàɖiɖi ɖo me, eye wò akɔta natsi zikpui la ƒe go kemɛ dzi.
• Le mɔ si dzi nàɖu nu la, tsɔ wò akɔta ƒe lãmekawo do wò tame ɖe dzi vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò ta dzi va ɖo wò afɔkpodzi.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be yemimi wò akɔta le ʋuʋua tame.
• Ðe wò ŋutilã ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe, gbugbɔ ʋuʋua ake hena gbugbɔgawɔ agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana

• Ʋuʋu si Dzi Woɖu: Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ akɔ yeƒe afɔwo ɖe dzi. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Menye ɖeko esia wɔa dɔ nyuie wu le lãmekawo ŋu ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
• Do Wò Nu Vevitɔ: Na wò ƒodo ƒe lãmekawo nawɔ dɔ le kamededea katã me. Esia akpe ɖe ŋuwò be wò ŋutilã nali ke eye wòakpɔ wò akɔta ƒe akpa si le anyime ta.
• Ʋuʋu ƒe didime: Kpɔ egbɔ be yele ʋuʋu ƒe didime bliboa zãm. Ðe wò afɔwo ɖe anyi alesi nàvo, emegbe nàkɔ wo ɖe dzi vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe. Ne èkɔ wò afɔwo ɖe dzi akpa la, ate ŋu ana nuteɖeamedzi si mehiã o naɖo wò akɔta.
• Ƒo asa na agbatsɔtsɔ fũu akpa: Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzii ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Agba tsɔtsɔ fũ ate ŋu ana ame ƒe nɔnɔme kple ŋutete nanyo ɖe edzi

Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana KKK

Kas algajad saavad teha Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Reverse Hyperextension kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔe alo ŋutilã ƒe kpekpeme ko gɔ̃ hã be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaƒo asa na abixɔxɔ. Kamedede sia ate ŋu asesẽ ŋutɔ, eyata ele vevie be nàyi ŋgɔ vivivi eye nànɔ ŋgɔ yim madzudzɔmadzudzɔe. Wokafui hã be hehenala alo ame bibi aɖe nanɔ asiwò si afia mɔe to nɔnɔme kple aɖaŋu nyuitɔ dzi.

Millised on tavalised variatsioonid Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana?

• Prone Bench Reverse Hyperextension nye tɔtrɔ bubu si me nèmlɔa mo ɖe anyi le zikpui gbadza aɖe dzi, kɔa wò afɔwo ɖe dzi be nàwɔ hyperextension la.
• Band-Assisted Reverse Hyperextension bia be woazã tsitretsiɖeŋu ƒe kaƒomɔ̃wo, siwo woate ŋu atrɔ asi le be woatrɔ alesi wòsesẽe.
• Incline Bench Reverse Hyperextension nye tɔtrɔ bubu si me wozãa zikpui si le ŋgɔgbe tsɔ dzia ʋuʋu ƒe didime kple ŋusẽ ɖe edzi.
• Floor Reverse Hyperextension nye ŋutilã ƒe kpekpeme kamedede si me nèmlɔa anyigba gbadzaa eye nèkɔa wò afɔwo ɖe dzi, si wɔe be wònye tiatia si sɔ na aƒeme kamedede.

Millised on head täiendavad harjutused Lever Trɔ Gbɔgbɔ Kpekpeɖeŋunana?

• Glute Bridges hã doa Lever Reverse Hyperextension ƒe viɖewo ɖe ŋgɔ elabena woƒe susu nɔa glute lãmekawo koŋ ŋu, siwo wɔa dɔ le hyperextensions me, gake wotea gbe ɖe ʋuʋu siwo dzi woɖu, siwo woɖe ɖe aga dzi hena ŋusẽdodo si woɖo taɖodzinu na.
• Xevi Avũ ƒe kamedede nye kpeɖeŋutɔ gã aɖe na Lever Reverse Hyperextension elabena edoa nu veviwo ƒe liƒo kple dadasɔ ɖe ŋgɔ, siwo le vevie ŋutɔ na nɔnɔme nyuitɔ kple abixɔxɔ nutsitsi le hyperextensions me, esime wògawɔa dɔ le akɔta ƒe akpa si le anyime kple glutes hã ŋu.