Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ

Lying Alternate Hip Extension nye kamedede si me ŋusẽ boo aɖeke mele o si me wotsia dzi ɖe akɔta ƒe lãmekawo, akɔtaƒuwo, kple akɔta ƒe akpa si le anyime ŋu, si wɔnɛ be ŋusẽ kple asitɔtrɔ le nɔnɔme siawo ŋu dzina ɖe edzi. Enyo ŋutɔ na gɔmedzelawo, amesiwo le hayahayam tso abi me, alo amesiame si le didim be yeana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le kamedede bubuwo me, wòana nànɔ te nyuie wu, eye wòaɖe akɔtave ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ

• Kɔ afɔ ɖeka tso anyigba, eye nàna wòanɔ dzɔdzɔe, vaseɖe esime wò akɔta nakeke bliboe eye nàse le ɖokuiwò me be yeƒe akɔta ƒe lãmekawo le tetem.
• Ðe afɔa blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé yeƒe ŋusẽ dzi le ʋuʋua katã me.
• Gbugbɔ ʋuʋua kple afɔ kemɛa, eye nàkɔe tso anyigba vaseɖe esime wò akɔta nakeke bliboe.
• Yi edzi nànɔ tɔtrɔm le afɔ eveawo dome hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ

• Ʋuʋu si Dzi Woɖu: Kɔ afɔ ɖeka tso anyigba, nàna wòanɔ dzɔdzɔe eye màbɔbɔ ɖe klo dzi o. Doe ɖe dzi alesi nàte ŋui bɔbɔe, emegbe nàgaɖiɖii ɖe anyi blewuu. Nu vevitɔ le afisiae nye be nàtsɔ wò akɔta kple wò akɔtaƒuwo aɖu ʋuʋua dzi, ke menye wò akɔta ƒe akpa si le anyime o. Duƒuƒu to kamededea me alo ŋusẽzazã ɖe lãmekawo ƒe ŋusẽ teƒe nye vodada si bɔ eye ate ŋu ana nàxɔ abi.
• Afɔ Siwo Trɔna: Ne ègaɖiɖi wò afɔ ɖe anyi vɔ la, gbugbɔ ʋuʋua kple wò afɔ evelia. Esiae nye Lying Alternate Hip Extension ƒe akpa si ‘ɖɔli’. Kpɔ egbɔ be yelé ŋku ɖe afɔ ɖesiaɖe ŋu sɔsɔe be nàƒo asa na lãmekawo ƒe masɔmasɔ.
• Na Wò Akɔta Nanɔ Anyigba: Vodada ɖeka si bɔ enye

Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ KKK

Kas algajad saavad teha Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Alternate Hip Extension ƒe kamededea. Kamedede sia le bɔbɔe eye mehiã dɔwɔnu aɖeke o, si wɔe be wòsɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me. Gake abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye woƒe susu nanɔ nɔnɔme nyuitɔ me léle ɖe asi ŋu be woagaxɔ abi o. Anyo hã be nàbia kamedede ŋuti nunyala aɖe ne ètsi dzi alo nya aɖe le asiwò ku ɖe kamededea wɔwɔ nyuie ŋu.

Millised on tavalised variatsioonid Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ?

• Weighted Hip Extension: Àte ŋu atsɔ dumbbell alo afɔkpodzi ƒe kpekpeme akpe ɖe wò afɔwo ŋu esime nèle kamededea wɔm be wòana tsitretsiɖeŋu nadzi ɖe edzi eye wòasesẽ wu.
• Stability Ball Hip Extension: Le esi teƒe be nàmlɔ anyigba la, àte ŋu azã stability ball. Esia ana wò lãmeka veviwo nawɔ dɔ geɖe wu eye wòanye kuxi na wò dadasɔ.
• Banded Hip Extension: Ne ètsɔ tsitretsitsi ƒe ka aɖe kpe ɖe wò afɔkpodzi alo ata ŋu la, àte ŋu adzi tsitretsiɖeŋua ɖe edzi eye nàdo go wò akɔta geɖe wu.
• Akɔta ƒe Kekeɖenudɔwɔwɔ Kɔkɔ: Ne ètsɔ wò afɔwo da ɖe teƒe si kɔkɔ abe afɔti alo zikpui ene dzi la, àte ŋu adzi alesi nàte ŋu aʋuʋui ɖe edzi eye nàɖo taɖodzinu na lãmeka vovovowo.

Millised on head täiendavad harjutused Lying Alternate Akɔta ƒe Kekeɖenudɔwɔwɔ?

• Bird Dog ƒe kamededea hã kpena ɖe Lying Alternate Hip Extension ŋu elabena menye ɖeko wòdoa ŋusẽ akɔta ƒe akpa si le anyime kple glutes ko o, ke enaa dadasɔ kple ɖoɖowɔwɔ hã nyona ɖe edzi, si le vevie na Hip Extension kamededea wɔwɔ nyuie.
• Donkey Kicks kamededea nye kpeɖeŋutɔ nyui bubu na Lying Alternate Hip Extension elabena etɔa ŋku glutes kple hamstrings koŋ, abe Hip Extension ene, gake etsɔa akɔta ƒe ʋuʋu kple asitɔtrɔ le nɔnɔmewo ŋu ƒe akpa aɖe kpena ɖe kamedede ƒe ɖoɖoa ŋu.