Pelvic Tilt Yi Tɔdzisasrã Me

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

Sissejuhatus Pelvic Tilt Yi Tɔdzisasrã Me

Pelvic Tilt Into Bridge nye kamedede si ɖea vi si me wotsia dzi ɖe akɔta ƒe akpa si le anyime, akɔtaƒu, kple eƒe akpa vevitɔ koŋ ŋu, si doa ŋusẽ teƒe siawo eye wònaa ŋutilã bliboa ƒe liƒo nyona ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, siwo dome gɔmedzelawo hã le, elabena ekpena ɖe ame ƒe ŋutilã ƒe nɔnɔme ŋu, eɖea akɔtave dzi kpɔtɔna, eye wòdoa ŋusẽ lãmekawo ƒe ŋusẽ. Ame aɖe adi be yeawɔ kamedede sia be yeƒe nu veviwo nali ke nyuie wu, ado ŋutilã ƒe ɖoɖowɔwɔ nyuie ɖe ŋgɔ, eye wòakpe asi ɖe kamedede kple lãmesẽ bliboa ŋu.

Ülatuse sooritamine: Sisuline õpetus Pelvic Tilt Yi Tɔdzisasrã Me

• Tsɔ wò ƒodo ƒe lãmekawo de eme vivivi eye nàtu wò akɔta ƒe akpa si le anyime la ɖe anyigba, eye nàwɔ akɔta ƒe ʋuʋu.
• Ne wonya kɔ wò akɔta ko la, yi edzi nànɔ wò afɔkpodziwo tum eye nàkɔ wò akɔta tso anyigba vaseɖe esime wò abɔta, akɔta, kple klowo nanɔ fli dzɔdzɔe dzi, si awɔ tɔdzisasrã.
• Lé tɔdzisasrã ƒe nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be yemele yeƒe akɔta ƒom o ke boŋ yelé fli dzɔdzɔe tso wò abɔta vaseɖe wò klowo me ɖe asi.
• Ðe wò akɔta blewuu trɔ yi anyigba, nàtrɔ ayi akɔta ƒe akɔta ƒe nɔnɔme me hafi nàgawɔ kamededea ake.

Nõuanded sooritamiseks Pelvic Tilt Yi Tɔdzisasrã Me

• Na Wò Nu Vevitɔ: Nu vevitɔ si le kamedede sia mee nye be nàtsɔ wò lãmeka veviwo awɔ dɔe. Be nàwɔ esia la, he wò ƒodo ɖe wò akɔta eye nàna wò akɔta ƒe akpa si le anyime nadze anyigba. Esiae nye wò akɔta ƒe ʋuʋu. Ðo ŋku edzi nàgbɔ ya nyuie esime nèle nɔnɔme sia me.
• Kɔ Wò Akɔta: Tso afisi nèle akɔta le la, kɔ wò akɔta tso anyigba be wòawɔ fli dzɔdzɔe tso wò klowo dzi va ɖo abɔta. Esiae nye tɔdzisasrãa ƒe nɔƒe. Kpɔ egbɔ be yetsɔ yeƒe akɔta le kɔm ɖe dzi ke menye yeƒe akɔta be yeaƒo asa na teteɖeanyi o.
• Vodada Siwo Bɔ: Vodada si bɔ enye akɔta ƒe akɔta ƒoƒo, si ate ŋu ana akɔta nate ɖe anyi. Ðo ŋku edzi ɣesiaɣi be nàna wò akɔta nanɔ gbadzaa ɖe anyigba eye nàkɔe kple wò

Pelvic Tilt Yi Tɔdzisasrã Me KKK

Kas algajad saavad teha Pelvic Tilt Yi Tɔdzisasrã Me?

Ẽ, gɔmedzelawo ate ŋu awɔ Pelvic Tilt Into Bridge kamededea godoo. Kamedede sia nye mɔ nyui aɖe si dzi woato ado ŋusẽ akɔta kple akɔta ƒe lãmekawo. Ele vevie be gɔmedzelawo nadze egɔme blewu eye woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm be yewomaxɔ abi o. Mɔfiame vevi aɖee nye esi: 1. Mlɔ wò akɔta eye wò klowo nabɔbɔ eye wò afɔwo nabɔbɔ ɖe anyigba. Da wò abɔwo ɖe wò axawo dzi, eye nàtsɔ asibidɛwo aɖiɖi. 2. Gbugbɔ ya sesĩe eye ne èle gbɔgbɔm la, na wò ƒodo ƒe lãmekawo nawɔ dɔ to wò ƒodo ƒe asike hehe ɖe eme ɖo ta wò akɔta gbɔ. 3. Kɔ wò akɔta blewuu tso anyigba esime nèle wò akɔta dzɔdzɔe. Tu wò akɔta yi dzi vaseɖe esime wò klowo, akɔta, kple abɔta nazu fli dzɔdzɔe. 4. Lé nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo eye emegbe nàɖiɖi wò akɔta blewuu agbugbɔ ayi anyigba. 5. Gbugbɔ wɔ kamededea hena 10-15 gbugbɔgawɔ. Ðo ŋku edzi be ele vevie ɣesiaɣi be nàƒo nu kple kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be yele kamededea wɔm

Millised on tavalised variatsioonid Pelvic Tilt Yi Tɔdzisasrã Me?

• Pelvic Tilt Into Bridge with Resistance Band: Ne ètsɔ tsitretsiɖeŋuka aɖe kpe ɖe wò klowo ŋu le kamededea me la, ate ŋu akpe ɖe ŋuwò nàƒo ata gotatɔ kple akɔtaƒuwo nu ƒu nyuie wu.
• Pelvic Tilt Into Bridge with Medicine Ball: Atikebɔl dada ɖe wò klowo dome le tɔdzisasrãa wɔɣi ate ŋu ana kuxi bubu nava wò ata ƒe lãmeka ememetɔwo kple eƒe titina ƒe liƒo dzi.
• Pelvic Tilt Into Bridge on Stability Ball: Kamededea wɔwɔ kple wò afɔwo le stability ball dzi ate ŋu akpe ɖe dadasɔ ƒe kuxi bubu ŋu, si ana wò lãmeka siwo le vevie kple esiwo le ete la nawɔ dɔ sesĩe wu.
• Elevated Pelvic Tilt Into Bridge: Mɔɖeɖe sia bia be nàda wò afɔwo ɖe teƒe si kɔkɔ abe zikpui alo afɔti ene, si nana wò ʋuʋu ƒe didime dzina ɖe edzi eye wònaa kamededea nu sẽna ɖe edzi.

Millised on head täiendavad harjutused Pelvic Tilt Yi Tɔdzisasrã Me?

• Dead Bug ƒe kamededea kpena ɖe Pelvic Tilt Into Bridge ŋu to ŋusẽdodo nuto si le eme kple eƒe liƒo nyona ɖe edzi me, eye esia evea siaa hiã be woalé nɔnɔme nyuitɔ me ɖe asi eye woada asɔ le tɔdzisasrãa ƒe nɔnɔme me.
• Plank kamededea wɔa ɖeka nyuie kple Pelvic Tilt Into Bridge elabena edoa ŋusẽ lãmeka veviwo hã, vevietɔ transverse abdominis, si le vevie na akɔta ƒe liƒo eye ate ŋu ana bridge kamededea nawɔ dɔ nyuie wu.