Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ

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

Sissejuhatus Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ

Lying Straight Leg Raise nye kamedede vevi aɖe si doa ŋusẽ ƒodo ƒe lãmeka siwo le ete, akɔta ƒe lãmekawo, eye ate ŋu akpe ɖe ame ŋu wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe kamedede ƒe seƒe. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana nu veviwo nali ke, woanɔ te nyuie wu, eye woaɖe akɔtave kple abi xɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ

• Na wò akɔta nanɔ anyigba, emegbe nàkɔ wò afɔwo ɖe dzi blewuu tso anyigba esime nèle wo dzɔdzɔe, vaseɖe esime woanɔ dzogoe 90 dzi tso wò akɔta.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be wò lãmeka veviwo le dɔ wɔm eye wò akɔta ƒe akpa si le anyime la gakpɔtɔ le kadodo me kple anyigba.
• Vivivi la, ɖiɖi wò afɔwo ɖe anyi va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be mègana wò afɔwo ka anyigba o vaseɖe esime nèwu wò afɔwo nu.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi alo vaseɖe esime nàse le ɖokuiwò me be yeƒe ƒodo ƒe lãmekawo biã nyuie.

Nõuanded sooritamiseks Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ

• Ʋuʋu Blewu Kple Madzudzɔmadzudzɔe: Do afɔ ɖeka ɖe dzi ɖekaɖeka, eye nàna wòanɔ dzɔdzɔe alesi nàte ŋui. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi. Ƒo asa na vodada si bɔ si nye be nàƒu du to kamededea me alo nàzã ŋusẽ atsɔ akɔ wò afɔwo ɖe dzi, elabena ate ŋu ana nàxɔ abi eye maɖo taɖodzinu na lãmeka siwo nèdi be yeawɔ la nyuie o.
• Do Wò Nu Vevitɔ: Ne èle wò afɔ kɔm la, kpɔ egbɔ be yede wò ƒodo ƒe lãmekawo me. Menye ɖeko esia kpena ɖe ŋuwò be wò ŋutilã nali ke ko o, ke enaa kamededea wɔa dɔ nyuie wu to dɔwɔwɔ le wò akɔta ŋu me. Vodada si bɔ enye be woakɔ afɔa ɖe dzi to afɔ ƒe lãmekawo ƒe ŋusẽ ɖeɖeko zazã me tsɔ wu be woaƒo afɔa ƒe akpa si le eme.
• Na Wò Akɔta Nanɔ gbadzaa: Le kamededea katã me la, ele be wò akɔta nanɔ kadodo me

Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ KKK

Kas algajad saavad teha Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Straight Leg Raise ƒe kamededea. Gake ele be woadze egɔme kple ƒuƒoƒo suewo eye woadzi xexlẽmea ɖe edzi vivivi ne wole ŋusẽ tum ɖo. Ele vevie hã be nàkpɔ egbɔ be nɔnɔme nyuitɔ le eŋu be nàƒo asa na abixɔxɔ. Ne vevesese alo vevesese aɖe dze ame dzi la, anyo wu be nàdzudzɔ eye nàbia kamedede ŋuti nunyala aɖe.

Millised on tavalised variatsioonid Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ?

• Klo si Wobɔbɔ Ðe Dzi: Le esi teƒe be nàna wò afɔwo nanɔ dzɔdzɔe la, èbɔbɔa wò klowo hekɔa wo ɖe dzi ɖoa ta wò akɔta, si ate ŋu anɔ bɔbɔe na wò akɔta.
• Scissor Kick: Le tɔtrɔ sia me la, èɖɔlia afɔ ɖesiaɖe kɔkɔ ɖekaɖeka, si ate ŋu akpe ɖe ŋuwò nàƒo afɔ siwo le tsia dzi la nu ƒu.
• Flutter Kick: Abe alesi wòle le Scissor Kick gome ene la, èɖɔlia afɔ ɖesiaɖe kɔa, gake le afɔɖeɖe si le kabakaba wu me, si ate ŋu awɔ dɔ le akɔta ƒe flexors hã ŋu.
• Afɔ Eve ƒe Kplɔ̃ɖoƒe: Le tɔtrɔ sia me la, èkɔa afɔ eveawo ɖe dzi eye nèwɔa ʋuʋu godoo le yame, si ate ŋu ado kplamatse wò nu vevi ƒe liƒo kple dziɖuɖu.

Millised on head täiendavad harjutused Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ?

• Planks nye kamedede bubu si kpena ɖe eŋu elabena menye ɖeko woɖoa taɖodzinu na nuto bliboa, si me abs si le ete hã le o, ke wogawɔa ŋutilã bliboa ƒe liƒo hã ŋudɔ, si ate ŋu ana Lying Straight Leg Raises ƒe dɔwɔwɔ nanyo ɖe edzi.
• Hanging Leg Raises nye ŋgɔyiyi deŋgɔ aɖe le Lying Straight Leg Raises me, woɖoa taɖodzinu na lãmeka ƒe hatsotso mawo ke gake wotsɔa akpa aɖe kpena ɖe ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple dziɖuɖu ŋu, si wɔnɛ be wò kamededea sesẽna wu eye wòƒoa xlãe nyuie.