Plyo Axadzi Lunge Kekeɖenu

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Adductor Longus, Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Plyo Axadzi Lunge Kekeɖenu

Plyo Side Lunge Stretch nye kamedede si me ŋusẽ le si kpena ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu geɖe wu, wòada asɔ nyuie wu, eye wòdoa ŋusẽ ame ƒe lãmeka siwo le ete, vevietɔ lãmeka siwo nye quads, glutes, kple hamstrings. Enye kamedede nyui aɖe na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoate ŋu azɔ mɔ nyuie wu, yewoana kamedefefewo nawɔ dɔ nyuie wu, alo akpe asi ɖe abixɔxɔ nu.

Ülatuse sooritamine: Sisuline õpetus Plyo Axadzi Lunge Kekeɖenu

• Tsɔ wò ɖusifɔ ɖe afɔ gã aɖe yi ɖusime, nàbɔbɔ wò ɖusi klo eye nàtu wò akɔta ɖe megbe be nàɖiɖi ɖe axadziʋuʋu me. Na wò miasi nanɔ dzɔdzɔe alesi nàte ŋui.
• Le ʋuʋudedi ƒe nɔnɔme me la, do wò asiwo ɖe anyi be nàka asi wò ɖusifɔ ŋu, emegbe nàtu wò ɖusifɔa ɖa le bɔmb me be nàti kpo ayi dzi ayi miame.
• Ji anyigba blewuu ɖe wò miamefɔ dzi, nàbɔbɔ wò miame klo eye nàtu wò akɔta ɖe megbe be nàɖiɖi ɖe axadziʋuʋu me le miame. Na wò ɖusifɔ nanɔ dzɔdzɔe alesi nàte ŋui.
• Gbugbɔ plyometric ʋuʋu sia hena reps alo ɣeyiɣi agbɔsɔsɔme si nèdi, eye nàtrɔ axawo le titri ɖesiaɖe me.

Nõuanded sooritamiseks Plyo Axadzi Lunge Kekeɖenu

• Klo ƒe Ðoɖowɔwɔ: Ne èle ʋuʋum ɖe axadzi la, kpɔ egbɔ be wò klo sɔ kple wò afɔ. Vodada si bɔ enye be woana kloa nakeke ayi ŋgɔ wu afɔbidɛwo, si ate ŋu ana klo ƒe ƒunukpeƒea nate ŋu aƒoe ɖe enu madzemadzee eye wòate ŋu ana ame naxɔ abi.
• Aɖuɖɔtoe ƒe Goglome: Kamedede sia ƒe dɔwɔwɔ nyuie nɔ te ɖe alesi wò lãkusi ƒe goglome dzi. Taɖoe be yeaɖiɖi yeƒe ŋutilã ɖe anyi vaseɖe esime wò ata nasɔ kple anyigba, gake mègazi ɖokuiwò dzi be nàge ɖe ʋuʋudedi si goglo wu me ne mevo o alo ne mète ŋu lé nɔnɔme nyuitɔ me ɖe asi o.
• Ʋuʋu si Dzi Woɖu: Wɔ kamededea le mɔ si dzi nàɖu nu. Duƒuƒu to ʋuʋuawo me alo ŋusẽ zazã atsɔ awɔ ŋusẽ to kamededea me ate ŋu ana

Plyo Axadzi Lunge Kekeɖenu KKK

Kas algajad saavad teha Plyo Axadzi Lunge Kekeɖenu?

Ẽ, gɔmedzelawo ate ŋu awɔ Plyo Side Lunge Stretch kamededea. Gake ele be woadze egɔme blewu eye woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm be woagaxɔ abi o. Wokafui hã be nàna kamedede ŋuti nunyala alo hehenala aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yele ewɔm nyuie. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Plyo Axadzi Lunge Kekeɖenu?

• Plyo Side Lunge Stretch with Arm Reach bia be nàdo wò abɔ ɖe dzi kple wò ta dzi esime nèle ʋuʋum yi axadzi, eye nàtsɔ ŋutilã ƒe akpa si le etame keke akpe ɖe ʋuʋua ŋu.
• Plyo Side Lunge Stretch with Twist la tsɔa akɔta ƒe ʋuʋu dea eme ne èle ʋuʋum, si doa kplamatse wò dadasɔ eye wòkekea wò lãmeka veviwo.
• Plyo Side Lunge Stretch with Knee Lift bia be nàkɔ wò klo ɖe wò akɔta le wò lunge vɔ megbe, si akpe ɖe hip flexor stretch kple dadasɔ ƒe kuxi bubu ŋu.
• Jumping Plyo Side Lunge Stretch bia be nàtsɔ titri akpe ɖe eŋu ne èle tɔtrɔm le axawo dome, si ana kamededea ƒe cardio kple plyometric ƒe akpaa nadzi ɖe edzi.

Millised on head täiendavad harjutused Plyo Axadzi Lunge Kekeɖenu?

• Skater Jumps: Kamedede sia kpena ɖe Plyo Side Lunge Stretch ŋu elabena elɔa axadziʋuʋu hã ɖe eme eye wòkpena ɖe ame ŋu wòda asɔ, ablaɖeɖe, kple nuwɔwɔ aduadu nyuie wu, esime wòɖoa taɖodzinu na lãmeka siwo sɔ kple wo nɔewo le ŋutilã ƒe akpa si le ete.
• Lateral Lunges: Esiawo nye kamedede gã aɖe si kpena ɖe wo nɔewo ŋu elabena wogabiaa ʋuʋu tso axa ɖeka yi axadzi abe Plyo Side Lunge Stretch ene, eye woƒe susu nɔa ata ememetɔwo kple egodo ƒe ŋusẽdodo kple wo keke ŋu, si ate ŋu ana dɔwɔwɔ bliboa nanyo ɖe edzi.