Mlɔ anyigba Hyperextension kple Towel

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

Sissejuhatus Mlɔ anyigba Hyperextension kple Towel

Lying Floor Hyperextension with Towel nye kamedede si tua ŋusẽ ɖo si tɔa ŋku akɔta ƒe lãmeka siwo le ete, enaa nu veviwo ƒe liƒo nyona ɖe edzi, eye wònaa ŋutilã bliboa ƒe nɔnɔme nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoaɖe akɔtave dzi akpɔtɔ alo yewoana yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi. Kamedede sia nyo elabena mehiã dɔwɔnu tɔxɛ aɖeke o, woate ŋu awɔe le afi sia afi, eye wòkpena ɖe ame ŋu be wòawɔ dɔ nyuie wu, si wɔnɛ be gbesiagbedɔwo wɔwɔ nɔa bɔbɔe.

Ülatuse sooritamine: Sisuline õpetus Mlɔ anyigba Hyperextension kple Towel

• Do wò afɔwo ɖe megbe, nàna woanɔ dzɔdzɔe ahanɔ ɖeka, eye wò afɔbidɛwo naɖo ta.
• Kɔ wò tame kple afɔwo tso anyigba blewuu alesi nàte ŋui, nàzã wò akɔta ƒe lãmekawo, eye nànɔ wò abɔwo keke ɖe ŋgɔ le ŋgɔwò.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàkpɔ egbɔ be yegbɔ ya nyuie.
• Ðe wò ŋutilã ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum eye mègana wò ŋutilã naɖiɖi kpata o. Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Mlɔ anyigba Hyperextension kple Towel

• **Ʋuʋu si dzi Woɖu:** Ne èle wò tame kple ete kɔm tso anyigba la, kpɔ egbɔ be wò ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba si ate ŋu ana wò akɔta kple kɔ nate ɖe edzi. Ele be wò susu nanɔ wò akɔta, akɔta, kple akɔta ƒe lãmekawo zazã atsɔ adze ʋu kɔkɔa gɔme ŋu, ke menye wò kɔ alo abɔta o.
• **Ƒo asa na kekeɖenudɔwɔwɔ fũu akpa:** Vodada si bɔ enye be woakeke akɔta wòagbɔ eme alo aƒo akɔta wòagbɔ eme le kamededea me. Esia ate ŋu ahe akɔta ƒe nyaƒoɖeamenu si mesɔ o eye ate ŋu ana wòaxɔ abi. Ke boŋ ɖoe be yeakɔ ye dzi le mɔ si sɔ nu afisi nàse le ɖokuiwò me be yeƒe akɔta kple yeƒe akɔta ƒe lãmekawo le dɔ wɔm le, gake màhe vevesese alo vevesese aɖeke vɛ o.
• **Gbɔgbɔ Nyuie

Mlɔ anyigba Hyperextension kple Towel KKK

Kas algajad saavad teha Mlɔ anyigba Hyperextension kple Towel?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Floor Hyperextension with Towel kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Ne èse veve alo vevesese aɖe la, ele be nàdzudzɔ kamededea enumake eye nàƒo nu kple kamedede ŋuti nunyala alo kamededeŋutinunyala. Dzra ŋusẽ ɖe edzi vivivi ne wò ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Mlɔ anyigba Hyperextension kple Towel?

• Lying Floor Hyperextension with Medicine Ball: Lé atike ƒe bɔl ɖe wò akɔta ɖe afɔkpa teƒe, si ana kamededea nalolo ɖe edzi eye wòana ŋusẽ si le eme nadzi ɖe edzi.
• Lying Floor Hyperextension with Ankle Weights: Do afɔkpodzi ƒe kpekpemewo be nàgatsi tre ɖe eŋu geɖe wu eye nàgatsɔ wò akɔta ƒe akpa si le anyime kple wò akɔta ƒe kpekpeme ado goe.
• Lying Floor Hyperextension with Dumbbell: Trɔ afɔkpaa kple dumbbell, lée ɖe wò akɔta be wòagatsi tre ɖe eŋu geɖe wu eye nàdo ŋusẽ kamededea.
• Lying Floor Hyperextension with Stability Ball: Wɔ kamededea kple wò akɔta ɖe bɔl si naa li ke dzi tsɔ wu be nànɔ anyigba be nàda asɔ eye nàna nu veviwo nali ke.

Millised on head täiendavad harjutused Mlɔ anyigba Hyperextension kple Towel?

• Xewo ƒe Avũ ƒe kamedede do ƒome elabena eƒe susu nɔa nu veviwo ƒe liƒolili ŋu, si le vevie ŋutɔ na nɔnɔme nyuitɔ kple dadasɔ me léle ɖe asi le Lying Floor Hyperextension with Towel me, si ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Glute Bridges nye kamedede si kpena ɖe eŋu esi woɖoa taɖodzinu na glutes kple hamstrings, lãmeka siwo hã wɔa dɔ le Lying Floor Hyperextensions me, si kpena ɖe ame ŋu be woatu megbe kɔsɔkɔsɔ ƒe ŋusẽ bliboa ɖo.