Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Latissimus Dorsi

Sissejuhatus Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ

Seated Lower Back Stretch nye kamedede bɔbɔe aɖe si wɔa dɔ nyuie, si koŋ tsia dzi ɖe akɔta ƒe lãmekawo ŋu, si kpena ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, aɖe teteɖeanyi dzi akpɔtɔ, eye wòaɖe akɔtave dzi akpɔtɔ. Enye kamedede nyui aɖe ŋutɔ na ame ɖekaɖeka siwo zãa gaƒoƒo geɖe nɔa anyi alo nɔa anyi kpoo, elabena ate ŋu atsi sesẽ kple vevesese si do ƒome kple ɖoɖowɔɖi mawo nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe akɔta ƒe lãmesẽ bliboa nanyo ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, eye yewoaxe mɔ ɖe akɔtakuxi siwo ate ŋu ado mo ɖa nu.

Ülatuse sooritamine: Sisuline õpetus Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ

• bɔbɔ blewuu yi ŋgɔ tso wò akɔta, nàna wò akɔta kple kɔ nanɔ dzɔdzɔe, vaseɖe esime nàse le ɖokuiwò me be yeƒe akɔta le kekem.
• Do wò asiwo ɖe wò afɔwo alo anyigba, le alesi nàte ŋu atrɔ ɖe nɔnɔmewo ŋui nu, eye nàlé nɔnɔme sia me ɖe asi abe sɛkɛnd 20 va ɖo 30 ene.
• Trɔ yi afisi nèdze egɔme tsoe la vivivi, eye nàkpɔ egbɔ be yeƒe akɔta kple kɔ le dzɔdzɔe.
• Gbugbɔ wɔ kamedede sia zi 3 va ɖo 5, alo abe alesi wò kamededeŋutinunyala alo ɖɔkta kafui ene.

Nõuanded sooritamiseks Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ

• Keke Vivivi: Do wò abɔwo ɖe ŋgɔ le ŋgɔwò eye nàbɔbɔ ɖe ŋgɔ vivivi tso wò akɔta, ke menye wò akɔta o. Esia nye vodada si bɔ si ate ŋu ana ame nase veve eye wòaxɔ abi. Ele be nàse le ɖokuiwò me be yeƒe akɔta le kekem blewu, gake mele be wòase veve o. Ne ele nenema la, ke anɔ eme be èle kekem ɖe enu akpa.
• Gbɔgbɔ si Dzi Wokpɔna: Gbugbɔ ya sesĩe eye nàgbɔe blewu le ɣeyiɣi si me nèle yame kekem me. Esia kpena ɖe lãmekawo ŋu woɖea dzi ɖi eye woƒe asitɔtrɔ le nɔnɔmewo ŋu dzina ɖe edzi. Ne èlé wò gbɔgbɔ ɖe te alo nègbɔ ya kabakaba akpa la, ate ŋu ana wò lãmekawo natsi, si ana be wò lãmekawo nawɔ dɔ nyuie wu.
• Gbɔɖeme Edziedzi: Mègalé kekea ɖe asi ɣeyiɣi didi akpa o. Taɖodzinu si anɔ abe sɛkɛnd 15 va ɖo 30 ene le ɣeyiɣi ɖeka me, emegbe nàtrɔ ayi teƒe si nèdze egɔme tsoe vivivi

Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ KKK

Kas algajad saavad teha Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Lower Back Stretch kamededea godoo. Enye kamedede bɔbɔe si wɔa dɔ nyuie si ate ŋu akpe ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòaɖe akɔtave dzi akpɔtɔ. Gake anyo wu ɣesiaɣi be nàdze egɔme blewu eye nàdzi kekea ƒe sesẽ ɖe edzi vivivi be nàƒo asa na abixɔxɔ. Ele vevie hã be nàlé nɔnɔme kple aɖaŋu nyuitɔ me ɖe asi be kamededea naɖe vi geɖe wu. Ne wose veve alo vevesese aɖe le kamededea me la, ele be woadzudzɔe enumake. Kamedede ŋuti nunyala alo kamededeŋutinunyala bibi hã ate ŋu aɖe vi be nàkpɔ egbɔ be wowɔ kamededea nyuie.

Millised on tavalised variatsioonid Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ?

• Nɔ anyi ɖe Ŋgɔgbe Blibo: Le afisia la, èbɔbɔ nɔ anyigba eye nèkeke afɔwo ɖe ŋgɔ tẽ, emegbe nèbɔbɔna ɖe ŋgɔ tso akɔta, eye nèdoa asi ɖe wò afɔbidɛwo gbɔ be yeakeke akɔta ƒe akpa si le anyime.
• Avũ-Nyinɔ si Nɔ anyi ƒe Keke: Le tɔtrɔ sia me la, ènɔa zikpui dzi eye wò afɔwo le gbadzaa ɖe anyigba, emegbe èɖɔlia wò akɔta tsɔa wò akɔta ɖoa zikpui la gbɔ (abe avu ene) eye nènyrɔnɛ ɖe anyi (abe nyitsu ene), si kpena ɖe ame ŋu wòkekea nu eye ʋuʋu akɔta ƒe akpa si le ete.
• Akpakpa ƒe Nɔnɔme si Nɔ anyi: Esia bia be nànɔ zikpui dzi, atsɔ afɔkpodzi ɖeka aɖo klo si tsi tre ɖe eŋu dzi, eye nàbɔbɔ ɖe ŋgɔ blewuu atsɔ akeke akɔta kple akɔta.
• Seated Figure Four Stretch: Na keke sia la, nɔ anyi

Millised on head täiendavad harjutused Seated Lower Akɔta ƒe Kekeɖenudɔwɔwɔ?

• Ðevi ƒe Nɔnɔme: Yoga ƒe nɔnɔme sia kpena ɖe Seated Lower Back Stretch ŋu to akɔta ƒe lãmekawo keke ɖe enu le mɔ bubu nu, si naa counter stretch fafɛ si ate ŋu akpe ɖe ame ŋu be lãmekawo ƒe tete alo vevesese ɖesiaɖe dzi naɖe akpɔtɔ.
• Pelvic Tilt Exercise: Ʋuʋu sia kpena ɖe Seated Lower Back Stretch ŋu to ŋusẽdodo ƒodo ƒe lãmekawo me, si hã naa akɔta ƒe akpa si le anyime la kpena ɖe eŋu nyuie wu eye ate ŋu akpe ɖe ame ŋu be wòaxe mɔ ɖe akɔta ƒe vevesese nu.