Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke

• Kehaos: Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke

The Lying Leg Tuck Hip Back to Right Stretch nye kamedede si ɖea vi si tɔa ŋku akɔta ƒe lãkusiwo, akɔta ƒe akpa si le anyime, kple ƒodo ƒe lãmekawo, si wɔnɛ be woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye ŋusẽ nanɔ wo ŋu. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo nɔa anyi ɣeyiɣi didi alo kamedefefewɔla siwo hiã be woadzi akɔta ƒe ʋuʋu nyuie wu eye woanɔ te sesĩe. Kamedede sia dede kamedede ƒe ɖoɖowɔɖi me ate ŋu akpe ɖe ame ŋu wòaɖe akɔtave dzi akpɔtɔ, wòana ame ƒe nɔnɔme nanyo ɖe edzi, eye wòana kamedefefe bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke

• Eyome, bɔbɔ wò ɖusi klo eye nàtsɔe ava wò akɔta, nàbla wò asiwo ɖe wò afɔkpodzi alo wò ata ƒe megbe be nàhe kloa ɖe eŋu.
• Esi nèle wò miasi dzɔdzɔe eye wòle gbadzaa ɖe anyigba la, he wò ɖusi klo blewuu to wò ŋutilã dzi ɖo ta wò miame, eye nàse le ɖokuiwò me be yeƒe ɖusime akɔta kple akɔta ƒe akpa aɖe keke.
• Lé nɔnɔme sia me abe sɛkɛnd 20 va ɖo 30 ene, nàgbɔ ya sesĩe be wòakpe ɖe wò ŋutilã ŋu wòaɖe dzi ɖi vaseɖe esime wòakeke.
• Ðe asi le wò ɖusifɔ ŋu blewuu wòatrɔ ayi afisi nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ kple wò miasi.

Nõuanded sooritamiseks Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke

• Ʋuʋu Siwo Dzi Wokpɔna: Ne èle afɔdzideƒea wɔm la, tsɔ wò ɖusi klo yi wò akɔta blewuu eye nàtsɔ wò asiwo alée. Ƒo asa na duƒuƒu alo ʋuʋudedi zazã elabena esia ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi.
• Gbɔgbɔ Nyuie: Ðo ŋku edzi nàgbɔ ya nyuie le kamededea me. Gbugbɔ ya esi nèle wò klo hem va wò akɔta eye nàgbɔ ya esi nètrɔ wò afɔ yi afisi nèdze egɔme tsoe. Yagbɔgbɔ nyuie kpena ɖe ŋuwò be wò lãmekawo nanɔ ʋuʋum eye wònana wò lãmekawo xɔa ɔksidzin si sɔ.
• Ƒo asa na wò akɔta ƒe kekeme fũu akpa: Ne èle wò akɔta kekem ɖe megbe yi ɖusime la, mègazi wò ŋutilã dzi be wòanɔ nɔnɔme siwo me mele klalo na o. Teteɖeanyi fũ ate ŋu ana lãmekawo nahe alo aɖatsi. Ele be nàse veve, gake menye vevesese o.
• Nuwɔna Edziedzi:

Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke KKK

Kas algajad saavad teha Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke?

Abe AI ene la, nyemekpɔ kamedede aɖeke koŋ si ŋkɔe nye "Lying Leg Tuck Hip Back to Right Stretch" le nye nyatakakadzraɖoƒea o. Gake zi geɖe la, gɔmedzelawo ate ŋu awɔ kekeɖenudɔ kple kamedede vovovowo kple mɔfiame nyuitɔ kple tɔtrɔwo ne ehiã. Ele vevie ɣesiaɣi be nàdze egɔme blewu eye nàkpɔ egbɔ be nɔnɔme nyuitɔ le esi be nàxe mɔ ɖe abixɔxɔ nu. Ne ènye kamedede gɔmedzela la, bu aɖaŋuɖoɖo didi tso kamedede ŋuti nunyala gbɔ be nàkpɔ egbɔ be yele kame dem nyuie.

Millised on tavalised variatsioonid Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke?

• Vovototo bubue nye Seated Leg Tuck Hip Back to Right Stretch, afisi nènɔa zikpui alo zikpui dzi hewɔa kekea, si ate ŋu akpe ɖe ŋuwò nàdzi kekea ƒe sesẽ ɖe edzi.
• Kneeling Leg Tuck Hip Back to Right Stretch nye tɔtrɔ bubu, afisi nèdzea klo ɖe klo ɖeka dzi hewɔa kekea, si ate ŋu akpe ɖe ŋuwò nàɖo taɖodzinu na lãmeka vovovowo.
• Supine Leg Tuck Hip Back to Right Stretch nye tɔtrɔ si me nèmlɔa wò akɔta, tsɔa wò afɔ ƒoa xlãe, eye emegbe nèkekenɛ ɖe ɖusime, si ate ŋu akpe ɖe ŋuwò nàdzi kekea ƒe dɔwɔwɔ ɖe edzi.
• Incline Leg Tuck Hip Back to Right Stretch nye tɔtrɔ si me nèwɔa kekea le anyigba si le ŋgɔgbe, si ate ŋu akpe ɖe ŋuwò nàdzi kekea ƒe sesẽ ɖe edzi

Millised on head täiendavad harjutused Mlɔƒe Afɔ Tuck Hip Trɔ Yi Nuɖusi Keke?

• Glute Tɔdzisasrãwo: Glute tɔdzisasrã kpena ɖe ame ŋu wòdoa ŋusẽ akɔta kple akɔta ƒe lãmeka siwo wɔa dɔ le Lying Leg Tuck Hip Back to Right Stretch me, si wɔnɛ be dɔwɔwɔ bliboa nyona ɖe edzi eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Planks: Planks nye kamedede gã aɖe si doa ŋusẽ nu vevi aɖe si kpena ɖe Lying Leg Tuck Hip Back to Right Stretch ŋu to liƒo kple edzi ɖuɖu nyuie wu me, si le vevie ŋutɔ na nɔnɔme nyuitɔ me léle ɖe asi kple viɖe gãtɔ kekeake xɔxɔ tso kekea me.