Mlɔƒe Anyigba Hyperextension

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

Sissejuhatus Mlɔƒe Anyigba Hyperextension

Lying Floor Hyperextension nye kamedede nyui aɖe si tɔa ŋku akɔta ƒe akpa si le anyime, akɔtaƒuwo, kple akɔtaƒuwo, si kpena ɖe ame ŋu be ŋusẽ si le eme la nadzi ɖe edzi eye wòana ame ƒe nɔnɔme nanyo ɖe edzi. Esɔ na amesiame tso kamedede gɔmedzelawo dzi va ɖo kamedede deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoaɖe akɔtave dzi akpɔtɔ, yewoana yewoƒe ŋutilã nasɔ ɖe ɖoɖo nu nyuie wu, alo yewoana yewoƒe kamedefefe bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Mlɔƒe Anyigba Hyperextension

• Na wò kɔ nanɔ nɔnɔme si me medea akpa aɖeke dzi o me to ŋkuléle ɖe anyigba tẽe me, eye nàkpɔ egbɔ be mègate ɖe eŋu le kamededea me o.
• Do wò nuto si me nèle la ɖe dzi eye nàkɔ wò abɔwo, akɔta, kple afɔwo tso anyigba blewuu wòakɔ alesi nàte ŋui, eye nàkpɔ egbɔ be yemimi wò akɔta kple akɔta ƒe lãmekawo le afɔdzideƒea ƒe taƒoƒo.
• Lé nɔnɔme sia si wodo ɖe dzi me ɖe asi sɛkɛnd ʋɛ aɖewo be nàna wò akɔta kple akɔta ƒe tete nadzi ɖe edzi.
• Vivivi la, ɖiɖi wò ŋutilã ɖe teƒe si nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ zi alesi nèkafui alo vaseɖe esime ɖeɖi nate ŋuwò.

Nõuanded sooritamiseks Mlɔƒe Anyigba Hyperextension

• Ʋuʋu si Dzi Wokpɔna: Ne èle Lying Floor Hyperextension wɔm la, kpɔ egbɔ be yetsɔ wò akɔta ƒe lãmekawo kɔ wò tame, ke menye wò kɔ alo abɔwo o. Na wò ʋuʋu nanɔ blewu eye nàɖu edzi. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ wò ŋutilã ɖe dzi, elabena esia ate ŋu ana akɔta nate ɖe ame dzi alo axɔ abi bubuwo.
• Yagbɔgbɔmɔnu: Yagbɔgbɔ nyuie le vevie ŋutɔ na kamedede sia. Gbugbɔ ya ne èle wò ŋutilã ɖiɖim ɖe anyigba, eye nàgbɔ ya ne èle wò tame kɔm. Esia akpe ɖe ŋuwò nàlé ɖokuiwò ɖe te eye nàli ke le kamededea katã me.
• Ƒo asa na Kekeɖenudɔ: Vodada si bɔ enye be woakeke akɔta wòagbɔ eme to ametia ƒe akpa si le etame kɔkɔ akpa me. Esia ate ŋu ana

Mlɔƒe Anyigba Hyperextension KKK

Kas algajad saavad teha Mlɔƒe Anyigba Hyperextension?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Floor Hyperextension ƒe kamededea. Enye kamedede si ƒe sesẽme le anyime si koŋ tɔa ŋku akɔta ƒe lãmekawo, gake wòwɔa dɔ le akɔta kple akɔta ƒe lãkusiwo hã ŋu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe alo kpekpeme aɖeke kura o, eye nàlé fɔ ɖe nɔnɔme kple aɖaŋu ŋu. Ne vevesese alo vevesese aɖe dze ame dzi la, ele be woadzudzɔ kamededea enumake. Anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Mlɔƒe Anyigba Hyperextension?

• Roman Chair Hyperextension: Le tɔtrɔ sia me la, èzãa kamedefefewɔnu tɔxɛ aɖe si woyɔna be Roma chair si na nète ŋu tsɔa wò afɔwo ƒua anyi eye wò susu nɔa hyperextension ƒe ʋuʋu ɖeɖeko ŋu.
• Incline Bench Hyperextension: Tɔtrɔ sia zãa incline bench tsɔ léa wò ŋutilã ɖe te, si wɔnɛ be nàte ŋu awɔ hyperextension la le dzogoe bubu dzi.
• Banded Hyperextension: Tɔtrɔ sia naa tsitretsitsi ƒe ka aɖe kpena ɖe ʋuʋua ŋu, si wɔnɛ be wòsesẽna ɖe edzi eye wòɖoa taɖodzinu na wò lãmekawo le mɔ bubu nu.
• Weighted Hyperextension: Tɔtrɔ sia bia be nàlé kpekpeme ƒe agba alo dumbbell esime nèle ʋuʋua wɔm be nàdzi tsitretsitsi ɖe eŋu ɖe edzi eye wòado gbe ɖa na wò lãmekawo geɖe wu.

Millised on head täiendavad harjutused Mlɔƒe Anyigba Hyperextension?

• Plankwo hã kpena ɖe Lying Floor Hyperextensions ŋu elabena wokpena ɖe ame ŋu le ŋusẽdodo nuto bliboa me, si me akɔta ƒe lãmeka siwo le ete hã le, si wɔnɛ be wodaa asɔ eye woƒe liƒo nyona ɖe edzi.
• Xevi ƒe Avũ ƒe kamededea kpena ɖe Lying Floor Hyperextensions ŋu to menye akɔta ƒe akpa si le anyime ɖeɖeko ŋudɔwɔwɔ me o, ke boŋ eƒe akɔta kple akɔtaƒuwo hã ŋu, si doa alesi wowɔa nu ɖe ​​ɖoɖo nu nyuie wu eye wowɔa ɖeka nyuie wu.