Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke

• Kehaos: Komeedi.
• Varustus: Tsoa

Sissejuhatus Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke

Roll Recumbent Hip External Rotator kple Hip Extensor Stretch nye kamedede si ɖea vi si wowɔ be wòana akɔta nate ŋu aʋuʋu eye wòate ŋu atrɔ ɖe nɔnɔmewo ŋu, vevietɔ esi woɖo taɖodzinu na akɔta ƒe gotagome rotators kple extensors. Enye ɖoɖowɔɖi nyui aɖe na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le eƒe akɔta ƒe tete alo vevesese le fu ɖem na. Ne ame ɖekaɖekawo tsɔ kekeme sia de woƒe kamedede ƒe ɖoɖoa me la, woate ŋu ana woƒe ʋuʋu ƒe didime nanyo ɖe edzi, aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye woana woƒe dɔwɔwɔ bliboa nanyo ɖe edzi le kamedede vovovowo me.

Ülatuse sooritamine: Sisuline õpetus Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke

• Blo wò klowo eye nàtsɔ wò afɔwo aɖo anyigba gbadzaa, eye wo dome didi abe akɔta ene.
• Kɔ wò ɖusifɔ ɖe dzi blewuu eye nàtsɔ wò ɖusifɔti aɖo wò miame klo dzi, eye nàtsɔ wò afɔwo awɔ nɔnɔmetata ene ƒe nɔnɔme.
• Lé wò miame akɔta kple asi eveawo eye nàhee blewuu ɖo ta wò akɔta, eye nànɔ wò ɖusi klo tum ɖe gota. Ele be nàse le ɖokuiwò me be yeƒe ɖusime akɔta kple akɔta le kekem.
• Lé nɔnɔme sia me abe sɛkɛnd 20-30 ene, emegbe nàɖe asi le eŋu vivivi eye nàtrɔ axawo be nàkeke akɔta kemɛa. Gbugbɔ wɔ kamedede sia zi 2-3 le akpa ɖesiaɖe.

Nõuanded sooritamiseks Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke

• Amewuwu Nyuie: Tso wò ɖusifɔti ɖe wò miame klo dzi. Emegbe, lé wò miame ata eye nàhee blewuu aɖo ta wò akɔta. Ele be nàse le ɖokuiwò me be yeƒe ɖusime akɔta kple yeƒe akɔta le kekem. Kpɔ egbɔ be yeƒo asa na hehe sesĩe akpa alo kabakaba akpa elabena esia ate ŋu ana wò lãmekawo nate ɖeɖi ame ŋu.
• Yagbɔgbɔ ƒe Mɔnu: Ele vevie be nàlé gbɔgbɔ si li ke eye wòaɖu edzi le kamededea katã me. Gbugbɔ ya ne èle kekem ɖe enu eye nàgbɔ ya esi nèle wò ata hem ɖe eŋu. Wò gbɔgbɔ léle ɖe te alo gbɔgbɔtsixetsixe ate ŋu ana wò ŋutilã natsiã, si ana be kekea ƒe dɔwɔwɔ naɖe akpɔtɔ.
• Symmetry: Kpɔ egbɔ be yewɔ kekeɖenudɔa le akpa eveawo be yeƒe ŋutilã nada asɔ. Le wò ɖusime akɔta keke vɔ megbe

Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke KKK

Kas algajad saavad teha Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke?

Ẽ, gɔmedzelawo ate ŋu awɔ Roll Recumbent Hip External Rotator kple Hip Extensor Stretch kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye nàkpɔ egbɔ be yeƒe nɔnɔme sɔ be yeaƒo asa na abixɔxɔ. Ate ŋu aɖe vi ne ame ŋutɔ ƒe hehenala alo kamededeŋutinunyala nafia mɔ wò le kamededea me le gɔmedzedzea me. Mɔ bɔbɔe aɖe si dzi nàto awɔ kamedede siae nye esi: 1. Mlɔ wò akɔta eye nàbɔbɔ klo eveawo eye nàtsɔ wò afɔwo aɖo anyigba. 2. De afɔkpa sue aɖe si woxatsa alo foam roller ɖe wò akɔta te. 3. Trɔ wò ɖusifɔti ɖe wò miame klo dzi. 4. Mia wò ɖusi klo blewuu ɖa le ŋuwò vaseɖe esime nàse wò ɖusime akɔta keke. 5. Lée ɖe asi sɛkɛnd 30, emegbe nàtrɔ axawo. Ðo ŋku edzi be amesiame ƒe asitɔtrɔ le nɔnɔmewo ŋu kple eƒe ŋusẽ to vovo. Ne èse veve alo vevesese aɖe la, dzudzɔ kamededea enumake eye nàbia lãmesẽdɔwɔla aɖe.

Millised on tavalised variatsioonid Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke?

• Standing Hip External Rotator kple Hip Extensor Stretch, afisi nètsi tre ɖo, tso afɔkpodzi ɖeka ɖe klo si tsi tre ɖe eŋu dzi, eye nàbɔbɔ nɔ anyi blewuu esime nèle wò akɔta dzɔdzɔe.
• Lying Down Hip External Rotator kple Hip Extensor Stretch, afisi nèmlɔa wò akɔta le, tsoa afɔkpodzi ɖeka ɖe klo si tsi tre ɖe eŋu dzi, eye nèhea afɔ si wometso o la ɖoa ta wò akɔta.
• Yoga Pigeon Pose, afisi nèdzea egɔme tsoe le ʋuƒo ƒe nɔnɔme me, tsɔ klo ɖeka yi ŋgɔe tsɔe da ɖe wò asibidɛ megbe eye nàdo afɔ evelia ɖe megbe, eye nàbɔbɔ ɖe ŋgɔ be nàkeke.
• Supine Figure-4 Stretch, afisi nèmlɔa wò akɔta le la, tso afɔkpodzi ɖeka ɖe klo si tsi tre ɖe eŋu dzi eye nàtsɔ wò asiwo alo ka ahe afɔ si wometso o la ɖo ta wò akɔta

Millised on head täiendavad harjutused Roll Recumbent Akɔta Gome Rotator kple Akɔta Extensor Keke?

• Glute Bridge: Kamedede sia kpena ɖe Roll Recumbent Hip External Rotator kple Hip Extensor ƒe kekeme ŋu elabena etɔa ŋku akɔta ƒe kekeɖenudɔwo koŋ, vevietɔ gluteus maximus. Ne edo ŋusẽ lãmeka siawo la, ate ŋu ana akɔta ƒe dɔwɔwɔ nanyo ɖe edzi eye wòana akɔta ƒe dɔwɔwɔ kple liƒo nanyo ɖe edzi.
• Akpakpa ƒe Nɔnɔme: Yoga ƒe nɔnɔme sia nye akɔta ƒe kekeme si me goglo si tɔa ŋku gotagome ʋuʋudediwo kple akɔta ƒe kekemenuwo, si sɔ kple Roll Recumbent ƒe kekeme. Ekpena ɖe kekea ŋu to kekeme si de to wu nana me, si ate ŋu akpe ɖe akɔta ƒe asitɔtrɔ kple ʋuʋu ƒe didime ŋu.