Ma Axadzi Squat kple Roll

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gluteus Minimus, Gracilis, Pectineous, Quadriceps
• Teisene Lihased: Hamstrings, Iliopsoas, Quadriceps, Sartorius, Soleus

Sissejuhatus Ma Axadzi Squat kple Roll

Split Lateral Squat with Roll nye kamedede si me ŋusẽ le si naa ŋusẽ, te ŋu trɔna ɖe nɔnɔmewo ŋu, eye wòdaa asɔ. Enyo ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe axadziʋuʋu kple liƒo nanyo ɖe edzi, vevietɔ le kamedefefe siwo me wòhiã be woawɔ nu le axadzi yi axadzi me. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu, ana afɔ ƒe ŋusẽ nadzi ɖe edzi, eye wòana kamedefefe bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Ma Axadzi Squat kple Roll

• Ðe wò ɖusifɔ do goe yi axadzi, eye nàna wò miasi nanɔ afisi wòle, ale be nànɔ teƒe si keke.
• Ðe wò ŋutilã ɖe anyi ɖe anyi, nàbɔbɔ ɖe klowo dzi eye nàtu wò akɔta ɖe megbe, eye le ɣeyiɣi ma ke me la, èle bɔl alo dumbbell la ƒom ɖe ɖusime.
• Tue yi dzi va ɖo afisi nèdze egɔme tsoe, eye nàhe bɔl alo dumbbell la atrɔ ayi titina.
• Gbugbɔ wɔ ʋuʋu ma ke le miame, tsɔ wò miasi do goe eye nàtsɔ bɔl alo dumbbell la aƒo ɖe miame.

Nõuanded sooritamiseks Ma Axadzi Squat kple Roll

• Dzra agbalẽ xatsaxatsaa Dzi: Ne èle agbalẽ xatsaxatsaa wɔm la, kpɔ egbɔ be yele ʋuʋua dzi ɖum tsɔ wu be nàna ŋusẽa naxɔ ɖe eteƒe. Menye ɖeko esia nana kamededea ƒe dɔwɔwɔ dzina ɖe edzi ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna. Mia kpekpeme la blewuu eye nàɖoe koŋ, eye nàtsɔ wò susu aɖo wò axadzi lãmekawo ŋu.
• Zã Kpekpeme Si Sɔ: Kpekpeme siwo kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si ana nàte ŋu awɔ kamededea kple aɖaŋu nyui eye nàdzii ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Na Wò Nu Vevi Nawɔ Dɔ: Le kamededea katã me la, na wò nu vevitɔ nasẽ. Esia akpe ɖe ŋuwò nàda asɔ, ado alɔ wò...

Ma Axadzi Squat kple Roll KKK

Kas algajad saavad teha Ma Axadzi Squat kple Roll?

Ẽ, gɔmedzelawo ate ŋu awɔ Split Lateral Squat with Roll kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàƒo asa na abixɔxɔ eye nàkpɔ egbɔ be eƒe nɔnɔme sɔ. Wokafui hã be hehenala alo ame ɖekaɖeka bibi aɖe nafia mɔe le ɖoɖoa me be wòakpɔ egbɔ be aɖaŋua sɔ. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàɖo to wò ŋutilã eye màtue sesĩe akpa o.

Millised on tavalised variatsioonid Ma Axadzi Squat kple Roll?

• Single-Leg Split Lateral Squat with Roll: Tɔtrɔ sia bia be woawɔ kamededea ɖe afɔ ɖeka dzi le ɣeyiɣi ɖeka me, si wɔnɛ be woda sɔ eye wowɔa nu ɖekae.
• Split Lateral Squat with Medicine Ball Roll: Le tɔtrɔ sia me la, wozãa atike bɔl ɖe foam roller teƒe, si naa tsitretsitsi ƒomevi bubu eye wònaa lãmeka veviawo ƒoa wo ɖokui ɖe eme wu.
• Split Lateral Squat with BOSU Ball Roll: Tɔtrɔ sia zãa BOSU bɔl na roll la, si tsɔa malikenyenye ƒe akpa aɖe kpena ɖe eŋu si doa kplamatse ŋutilã ƒe lãmeka siwo le titina kple esiwo le ete.
• Split Lateral Squat with Resistance Band Roll: Tɔtrɔ sia ƒe akpa aɖewoe nye tsitretsitsi ƒe ka si ƒoa xlã ata alo afɔkpodzi, si naa tsitretsitsi geɖe wu nɔa ʋuʋua ŋu eye wòwɔa dɔ sesĩe wu le afɔ ƒe lãmekawo ŋu.

Millised on head täiendavad harjutused Ma Axadzi Squat kple Roll?

• Aɖuɖɔtoewo: Aɖuɖɔtoe nye kamedede kpeɖeŋutɔ gã aɖe elabena wosrɔ̃a Split Lateral Squat with Roll ƒe nɔnɔme si me mama le, wowɔa dɔ le lãmeka ƒe hatsotso mawo ke ŋu gake enaa wò ɖoɖowɔwɔ kple dadasɔ hã nyona ɖe edzi, si le vevie ŋutɔ na split squat la wɔwɔ dedie eye wòwɔa dɔ nyuie.
• Glute Bridge: Glute Bridge ƒe kamededea kpena ɖe Split Lateral Squat kple Roll ŋu to ŋkuléle ɖe megbe kɔsɔkɔsɔa ŋu, vevietɔ glutes kple hamstrings, siwo le vevie na nɔnɔme nyuitɔ me léle ɖe asi eye ŋusẽ nana le split squat ʋuʋu me.