Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ

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

Sissejuhatus Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ

Lying Simultaneous Alternating Straight Leg Raise nye kamedede si ɖea vi si tɔa ŋku nu vevi, akɔta ƒe akɔta, kple akɔta ƒe akpa si le anyime eye wòdoa ŋusẽe, eye wònaa eƒe liƒo kple asitɔtrɔ le nɔnɔmewo ŋu hã nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla bibiwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋutete. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋusẽ vevitɔ nadzi ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, yewoate ŋu atrɔ ɖe nɔnɔmewo ŋu geɖe wu, eye woaɖe akɔtave kple abi xɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ

• De wò lãmeka veviwo me eye nàkɔ afɔ ɖeka ɖe dzi tẽe ɖo ta dzisasrãa gbɔ, nàna wòanɔ dzɔdzɔe alesi nàte ŋui eye màbɔbɔ ɖe klo dzi o.
• Ðe afɔ si wodo ɖe dzi la ɖe anyi blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ŋusẽ ɖe edzi le ʋuʋua katã me.
• Azɔ, gbugbɔ ʋuʋu ma ke kple wò afɔ evelia, kɔe ɖe dzi tẽe eye emegbe nàgaɖiɖii ɖe anyi ake.
• Yi edzi nànɔ afɔwo ɖɔlim hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, nàlé afɔɖeɖe si mewɔa tɔtrɔ o me ɖe asi eye nàkpɔ egbɔ be wò nu vevitɔa gakpɔtɔ le dɔ wɔm le kamededea katã me.

Nõuanded sooritamiseks Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ

• Ʋuʋu si Dzi Wokpɔna: Do afɔ ɖeka ɖe dzi tẽ va ɖo dzogoe si nye dzidzenu 90 dzi esime nèle afɔ evelia dzi kpɔm wòle gbadzaa le anyigba. Ðee ɖe anyi blewuu eye emegbe nàgbugbɔe awɔ kple afɔ kemɛa. Nu vevitɔe nye be nàwɔ kamedede sia blewuu eye nàɖu ɖokuiwò dzi, tsɔ wu be nàzã ŋusẽ atsɔ aʋuʋu wò afɔwo ayi dzi kple anyime. Esia nana be èle lãmeka siwo sɔ zãm eye mèle teteɖeanyi si mehiã o dem wò akɔta o.
• Do Wò Nu Vevitɔ: Kpɔ egbɔ be yewɔ yeƒe ƒodo ƒe lãmekawo ŋudɔ ne èle wò afɔwo kɔm hele wo ɖiɖim. Menye ɖeko esia kpena ɖe wò ŋutilã ŋu wòli ke eye wòkpɔa wò akɔta ta ko o, ke enaa kamededea ƒe viɖe geɖe wu na wò lãmeka veviwo hã.
• Ƒo asa na Arch

Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ KKK

Kas algajad saavad teha Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Simultaneous Alternating Straight Leg Raise ƒe kamededea. Gake ate ŋu asesẽ vie le gɔmedzedzea me elabena ebia ŋusẽ vevi nyui. Ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu. Ne esesẽ akpa la, woate ŋu adze egɔme kple kamededea ƒe akpa si le bɔbɔe wu, abe afɔ ɖeka dodo ɖe dzi ene, eye vivivi la, woawɔ dɔ vaseɖe esime woɖɔlia wo nɔewo. Wokafui ɣesiaɣi be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededeawo wɔm nyuie eye wole dedie.

Millised on tavalised variatsioonid Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ?

• Seated Simultaneous Alternating Straight Leg Raise: Wowɔa tɔtrɔ sia ne èbɔbɔ nɔ zikpui alo zikpui ƒe go kemɛ dzi, eye woɖɔlia afɔ ɖesiaɖe kɔkɔ tẽ le ŋgɔwò.
• Mlɔƒe Afɔ Ðeka Kɔkɔ: Le esi teƒe be woaɖɔli afɔwo la, tɔtrɔ sia ƒe susu nɔa afɔ ɖeka ŋu le ɣeyiɣi ɖeka me, ekɔa dzi heɖia edzi esime afɔ kemɛa nɔa anyigba gbadzaa.
• Mlɔƒe Dzɔdzɔe Afɔ Kɔkɔ Kple Tsitretsitsi ƒe Kakɛwo: Tɔtrɔ sia gadea kuxi bubu ɖe edzi to tsitretsitsi ƒe ka siwo wotsɔ ƒo xlã afɔkpodziwo dede eme me, si wɔnɛ be afɔdzidede sesẽna ɖe edzi.
• Lying Simultaneous Alternating Bent Knee Raise: Vovototo sia sɔ kple gbãtɔa gake ebia klowo bɔbɔ, si ate ŋu ana kamededea nate ŋu akpɔ nyuie na gɔmedzelawo alo amesiwo ŋu akɔta ƒe nyawo le.

Millised on head täiendavad harjutused Mlɔƒe le Ɣeyiɣi ɖeka me Trɔtrɔ Afɔ Dzɔdzɔe Kɔkɔ?

• Planks: Planks nye kpeɖeŋutɔ gã aɖe elabena woɖoa taɖodzinu na lãmeka veviwo hã gake le mɔ si nɔa teƒe ɖeka nu, si ate ŋu akpe ɖe eŋu be core ƒe ŋusẽ kple liƒo bliboa nanyo ɖe edzi, si ana Lying Simultaneous Alternating Straight Leg Raise ƒe dɔwɔwɔ nadzi ɖe edzi.
• Scissor Kicks: Abe Lying Simultaneous Alternating Straight Leg Raise ene la, scissor kicks wɔa dɔ le abs si le ete kple hip flexors ŋu, gake wotoa cross-body motion vɛ si ate ŋu akpe ɖe ame ŋu be lãmeka vovovowo naƒo wo ɖokui ɖe eme eye wòana kamededea nasẽ ɖe edzi.