Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba

• Kehaos: Komeedi., Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Iliopsoas, Obliques, Rectus Abdominis
• Teisene Lihased: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sissejuhatus Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba

Lying Leg Hip Side Raise on Floor nye kamedede si woɖo taɖodzinu na si doa ŋusẽ akɔta, akɔta, kple ata, si naa ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple li ke. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena mehiã dɔwɔnu aɖeke o eye woate ŋu atrɔ asi le eŋu be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe dzidzenuwo nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe dadasɔ nanyo ɖe edzi, yewoana yewoƒe kamedefefewɔwɔ nanyo ɖe edzi, alo yewoana yewoƒe ŋutilã ƒe akpa si le ete ƒe gbeɖiɖi nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba

• Esi nèna wò afɔwo nanɔ dzɔdzɔe la, do wò miasi ɖe dzi blewuu alesi nàte ŋui evɔ màʋuʋu wò akɔta alo akɔta o.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàkpɔ egbɔ be yele yeƒe akɔta ƒe lãmekawo zãm.
• Ðe wò miasi blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum le ʋuʋua katã me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ axawo eye nàtsɔ wò ɖusifɔ awɔ ʋuʋu mawo ke.

Nõuanded sooritamiseks Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba

• Ʋuʋu si Dzi Woɖu: Do wò afɔ si le etame ɖe dzi alesi nàte ŋui evɔ màbɔbɔ wò klo o eye màʋuʋu wò akɔta o. Enye vodada si bɔ be woawɔ kaba ato kamededea me ahazã ŋusẽ ɖe lãmekawo ƒe ŋusẽ teƒe. Kpɔ egbɔ be yele yeƒe afɔ dzi ɖum le mɔ si dzi nèle yi dzi kple esi nèle ɖiɖim siaa be yeaƒo yeƒe akɔta ƒe amelélawo bliboe.
• Ƒo Asa Na Wò Akɔta Ƒe Akɔta: Vodada si bɔ enye be nàƒo akɔta le ʋuʋu me, si ate ŋu ana wò akɔta nate ɖe dzi madzemadzee. Dze agbagba nàna wò ŋutilã nanɔ fli dzɔdzɔe dzi le kamededea katã me.
• Susu Kple Lãmetsiwo ƒe Kadodo: Be nàkpɔ viɖe geɖe tso kamedede sia me la, lé fɔ ɖe susu kple lãmeka ƒe kadodoa ŋu. Susu nɔ nu ɖeka ŋuti

Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba KKK

Kas algajad saavad teha Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Leg Hip Side Raise on Floor kamededea. Enye kamedede bɔbɔe aɖe si wowɔna ɖe akɔta, akɔta, kple ata ŋu. 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. Ne vevesese alo vevesese aɖe li la, ele be woadzudzɔ kamededea eye woakpɔ kamedede ŋuti nunyala alo kamededeŋutinunyala gbɔ.

Millised on tavalised variatsioonid Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba?

• Side Plank Leg Lift: Le tɔtrɔ sia me la, èdzea egɔme le axadziplank ƒe nɔnɔme me eye nèkɔa wò afɔ si le etame ɖe dzi alesi nàte ŋui, emegbe ègaɖiɖinɛ ɖe anyi ake, si wɔnɛ be wò nuto si me nèle la nɔa dɔ wɔm le ɣeyiɣi bliboa me.
• Resistance Band Side Leg Lift: Tɔtrɔ sia bia be nàzã resistance band ƒo xlã wò afɔkpodziwo alo le wò klowo tame. Èmlɔa wò axadzi eye nèkɔa wò afɔ si le etame ɖe dzi ɖe kaƒomɔ̃a ƒe tsitretsitsi ŋu.
• Weighted Side Leg Lift: Le tɔtrɔ sia me la, ètsɔa kpekpemewo kpena ɖe wò afɔ si nèkɔna ŋu, to afɔkpodzi ƒe kpekpemewo zazã me alo to dumbbell léle kple wò afɔ si le etame me.
• Pilates Side Leg Lift: Vovototo sia sɔ kple axadzifɔfɔ si wozãna ɖaa, gake èfiaa asi wò afɔbidɛwo hekɔa wò afɔ ɖe dzi le mɔ si dzi nèɖu nu, eye nèléa fɔ ɖe alesi wòsɔ pɛpɛpɛ kple alesi wòsɔ ɖe ɖoɖo nu ŋu, abe alesi wòle le

Millised on head täiendavad harjutused Mlɔƒe Afɔ Akɔta Axa Kɔkɔ le Anyigba?

• Clamshells: Clamshells hã tɔa ŋku glutes kple hip abductors, abe alesi Lying Leg Hip Side Raise on Floor ene. Kamedede sia ate ŋu akpe ɖe lãmekawo ƒe dzidodo kple asitɔtrɔ le nɔnɔmewo ŋu nadzi ɖe edzi, si akpe ɖe ŋusẽ tutuɖo ƒe viɖe siwo le Lying Leg Hip Side Raise on Floor me ŋu.
• Side Planks: Side Planks wɔa dɔ le obliques, glutes, kple hips ŋu, si naa kamedede si me kɔ wu si kpena ɖe Lying Leg Hip Side Raise on Floor ŋu. Ne ètsɔ kamedede sia de eme la, àte ŋu ana ŋusẽ vevi kple liƒo nanyo ɖe edzi, si ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le Lying Leg Hip Side Raise on Floor me.