Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension

• Kehaos: Komeedi.
• Varustus: Kankama labalaba
• Esmane Lihased: Erector Spinae, Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension

Stability Ball Reverse Hyperextension nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku akɔta ƒe akpa si le anyime, akɔtaƒu, kple akɔtaƒuwo, si kpena ɖe ame ŋu wòdoa ŋusẽ teƒe siawo eye wònaa nu veviwo ƒe liƒo bliboa nyona ɖe edzi. Enye kamedede nyui aɖe ŋutɔ na amesiame si le didim be yeana yeƒe kamedede nanyo ɖe edzi, vevietɔ kamedefefewɔlawo kple ame ɖekaɖeka siwo ƒoa wo ɖokui ɖe kamedede siwo bia be woƒe ŋutilã ƒe akpa si le anyime kple nu vevi sesẽwo nanɔ wo me edziedzi. Kamedede sia nyo elabena menye ɖeko wòkpena ɖe ame ŋu le abixɔxɔ nu to ŋusẽdodo akɔta ƒe akpa si le anyime kple eƒe akpa si le eme me ko o, ke enaa ame ƒe nɔnɔme kple dadasɔ hã nyona ɖe edzi, si wɔnɛ be wowɔa dɔ nyuie wu le kamedefefe vovovowo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension

• Kɔ wò afɔwo ɖe dzi blewuu le megbewò esime nèle wo dzɔdzɔe, eye nàmimi wò afɔwo le ʋuʋua tame.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàlé dziɖuɖu kple dadasɔ me ɖe asi le bɔl si li ke la dzi.
• Emegbe nàɖiɖi wò afɔwo blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe, nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum eye mègana wò afɔwo naɖiɖi kaba o.
• Gbugbɔ wɔ dɔ sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, zi geɖe la, zi gbɔ zi 10 va ɖo 15 le ƒuƒoƒo ɖesiaɖe me.

Nõuanded sooritamiseks Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension

• Do Wò Nu Vevitɔ: Be nàkpɔ egbɔ be yele kamededea wɔm nyuie la, ele vevie be nàde wò lãmeka veviwo me le ʋuʋu bliboa me. Menye ɖeko esia kpena ɖe ŋuwò be wò ŋutilã nali ke ko o, ke enaa kamededea wɔa dɔ nyuie wu to dɔwɔwɔ na wò akɔta kple akɔta ƒe akpa si le ete me.
• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu kabakaba alo ʋuʋu sesĩe. Ke boŋ, lé fɔ ɖe ʋuʋu blewu kple esi dzi nàɖu ŋu. Esia kpena ɖe lãmeka siwo ŋu woɖo taɖodzinu ɖo ŋu nyuie wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Ƒo asa na Kpekpeɖeŋunana: Vodada si bɔ enye be woakeke megbe wòagbɔ eme le ʋuʋua tame. Esia ate ŋu ana akɔta ƒe akpa si le ete la nate ɖe ame dzi madzemadzee. Ke boŋ ɖoe be yeakɔ yeƒe afɔwo ɖe dzi va ɖo afisi wò ŋutilã le fli dzɔdzɔe dzi.
• Gbɔgbɔ Nyuie: Ðo ŋku edzi nàgbɔ ya ne èle kame dem.

Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension KKK

Kas algajad saavad teha Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension?

Ẽ, gɔmedzelawo ate ŋu awɔ Stability Ball Reverse Hyperextension kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye nàse nɔnɔme nyuitɔ gɔme be nàƒo asa na abixɔxɔ. Kamedede sia tɔa ŋku akɔta ƒe lãmekawo koŋ, gake ewɔa dɔ le akɔta kple akɔta ƒe lãkusiwo hã ŋu. Ne ènye gɔmedzela la, àdi be yeadze egɔme kple nya ʋɛ aɖewo gbugbɔgagblɔ eye vivivi la, nàdzi ɖe edzi ne wò ŋusẽ kple dzidodo le nyonyom ɖe edzi. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be hehenala alo ame ɖekaɖeka bibi aɖe nafia mɔ wò le gɔmedzedzea me.

Millised on tavalised variatsioonid Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension?

• Tɔtrɔ bubue nye Stability Ball Hamstring Curl, si bia be nàmlɔ wò akɔta eye wò afɔwo anɔ bɔl la dzi, akɔ wò akɔta eye nàtsɔ wò afɔkpodzi ahe bɔl la ɖe ŋuwò, emegbe nàgbugbɔe ado goe.
• Stability Ball Glute Bridge nye tɔtrɔ bubu, afisi nènɔa bɔl la dzi, zɔa wò afɔwo doa goe vaseɖe esime wò akɔta ƒe akpa si le etame nanɔ bɔl la dzi, emegbe nèkɔa wò akɔta heɖina ɖe anyi.
• Àte ŋu ate Stability Ball Back Extension hã kpɔ, afisi nèmlɔa bɔl la dzi ŋkume kple ŋkume eye wò afɔwo tsɔa wò afɔwo ɖoa gli alo nu sesẽ bubu aɖe ŋu, emegbe nàkɔ wò tame aɖiɖi ɖe anyi.
• Mlɔeba la, Stability Ball Superman nye tɔtrɔ si lɔ mlɔ anyi ɖe bɔl la dzi ŋkume ɖe anyi, keke wò abɔwo kple afɔwo ɖe enu abe

Millised on head täiendavad harjutused Liƒo Bɔlɔ Trɔ Gbɔ Hyperextension?

• Deadlift: Deadlift nye kamedede bubu si kpena ɖe eŋu elabena ewɔa dɔ le lãmeka ƒe hatsotso mawo ke ŋu - akɔta ƒe akpa si le anyime, akɔta, kple akɔta ƒe ka. Ekpena ɖe ame ŋu hã le tenɔnɔ ƒe nyonyo kple nu vevi ƒe liƒo dodo ɖe ŋgɔ me, siwo le vevie ŋutɔ na Stability Ball Reverse Hyperextensions wɔwɔ nyuie.
• Plank: Plank nye kamedede gã aɖe si kpena ɖe eŋu elabena edoa ŋusẽ akɔta ƒe lãmeka siwo le titina kple esiwo le ete, siwo wɔa dɔ le Stability Ball Reverse Hyperextensions me. Esia kpena ɖe ame ŋu wòda sɔ eye wòli ke nyuie wu, si wɔnɛ be kamedede si nye hyperextension la wɔa dɔ nyuie wu.