Semimembranosus ƒe akpa aɖe

• Kehaos: Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Semimembranosus ƒe akpa aɖe

Semimembranosus kamededea tɔa ŋku akɔta ƒe lãmekawo ƒe ƒuƒoƒoa koŋ, si kpena ɖe ŋuwò wòdoa ŋusẽ wò ata ƒe megbe eye wònana wò lãmeka ƒe akpa si le ete ƒe ŋusẽ bliboa nanyo ɖe edzi. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, kple amesiame si le didim be yeana yeƒe afɔ ƒe ŋusẽ, yeƒe liƒo, kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi. Amewo adi be yewoawɔ kamedede sia elabena ekpena ɖe ame ŋu le abixɔxɔ nu, enaa kamedefefewo nyona ɖe edzi, eye wòkpena ɖe kamedede ƒe ɖoɖo si me wowɔa nu nyuie le ŋu.

Ülatuse sooritamine: Sisuline õpetus Semimembranosus ƒe akpa aɖe

• Dze egɔme kple mlɔ anyi ɖe wò ƒodo dzi le abadzivɔ alo teƒe si dzi nànɔ bɔbɔe dzi.
• Da wò asiwo ɖe anyigba gbadzaa le wò abɔta te, eye nàna wò afɔwo nado ɖe megbe tẽ.
• Blo wò klowo blewuu, nàna wò afɔkpodziwo nate ɖe wò akɔtaƒuwo ŋu alesi nàte ŋui, eye nàna wò akɔtaƒuwo natsi.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò afɔwo blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena kamededea ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yeƒe akɔta kple wò ŋutilã ƒe akpa si le etame nanɔ teƒe ɖeka le kamededea katã me.

Nõuanded sooritamiseks Semimembranosus ƒe akpa aɖe

• Dzoxɔxɔ Nyuie: Dze egɔme ɣesiaɣi kple dzoxɔxɔ nyuitɔ hafi nàdze akɔta ƒe kamedede ɖesiaɖe gɔme. Esia ate ŋu anye dzitodzito ƒe kamedede siwo mesẽ o abe duƒuƒu alo gasɔdodo ene, alo kamedede siwo me ŋusẽ le siwo wotsɔna kekea ame ŋu. Esia akpe ɖe ʋu ƒe sisi ɖe lãmekawo ŋu geɖe wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Nɔnɔme Nyui: Ne èle kamededewo abe deadlifts, hamstring curls, alo squats wɔm ene la, ele vevie ŋutɔ be nàlé nɔnɔme nyuitɔ me ɖe asi. Na wò akɔta nanɔ dzɔdzɔe, tsɔ wò nu vevi la de eme, eye nàkpɔ egbɔ be wò klowo sɔ kple wò afɔwo ɣesiaɣi. Nɔnɔme si mesɔ o ate ŋu ahe abi vɛ eye maɖo taɖodzinu na semimembranosus nyuie o.
• Ŋgɔyiyi Vivivi: Mègaƒu du akɔ kpekpeme siwo kpekpe wu alo awɔ gbugbɔgawɔ geɖe wu o. Vivivi la, dzi wò kamededewo ƒe sesẽ ɖe edzi ne wò ŋusẽ le nyonyom ɖe edzi. Agbagbadzedze be yeawɔ nu geɖe akpa kaba akpa

Semimembranosus ƒe akpa aɖe KKK

Kas algajad saavad teha Semimembranosus ƒe akpa aɖe?

Ẽ, gɔmedzelawo ate ŋu awɔ kamedede siwo aɖo taɖodzinu na semimembranosus, si nye akɔta ƒe lãmeka ƒe ƒuƒoƒo si le ata ƒe megbe la ƒe akpa aɖe. Gake ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme fafɛ alo ŋutilã ƒe kamedede be woagaxɔ abi o. Kamedede siwo sɔ dometɔ aɖewoe nye afɔwo ƒoƒo, deadlifts, kple lunges. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi ade kame eye nàfa le emegbe. Ne kakaɖedzi mele eŋu o la, anyo ɣesiaɣi be nàdi aɖaŋuɖoɖo tso kamedede ŋuti nunyala gbɔ be nàkpɔ egbɔ be wole kamededeawo wɔm nyuie.

Millised on tavalised variatsioonid Semimembranosus ƒe akpa aɖe?

• Le ame aɖewo gome la, Semimembranosus la ate ŋu akpɔ lãkusi bubu si wotsɔ dea eme alo si me mã, si ate ŋu atrɔ eƒe dɔwɔwɔ.
• Vovototo ate ŋu anɔ anyi le afisiwo Semimembranosus metsi o alo le sue wu alesi wònɔna ɖaa, si ate ŋu akpɔ ŋusẽ ɖe klo ƒe ƒunukpeƒe ƒe ŋusẽ kple eƒe liƒo dzi.
• Semimembranosus lãmeka ate ŋu manɔ anyi kura ɣeaɖewoɣi o, si nye tɔtrɔ si mebɔ o gake woŋlɔe ɖi le amegbetɔ ƒe ŋutilã ƒe wɔwɔme me.
• Vovototo ate ŋu anɔ anyi hã le afisi Semimembranosus ƒe dzɔtsoƒe bubu aɖe le, si ate ŋu akpɔ ŋusẽ ɖe eƒe ʋuʋu kple ŋusẽ ƒe didime dzi.

Millised on head täiendavad harjutused Semimembranosus ƒe akpa aɖe?

• Afɔdzidede doa ŋusẽ Semimembranosus lãmeka ƒe ŋusẽ to akɔta ƒe lãmeka siwo dome Semimembranosus hã le la ɖeɖe ɖe aga le ƒoƒo ƒe ʋuʋu me, si wɔnɛ be eƒe asitɔtrɔ le nɔnɔmewo ŋu kple dzidodo nyona ɖe edzi.
• Aɖuɖɔtoewo ɖea vi na Semimembranosus lãmekaa elabena wowɔa dɔ kple akɔtaƒuwo, akɔtaƒuwo, kple akɔtaƒuwo le ɣeyiɣi ɖeka me, si doa lãmekawo ƒe tsitsi si da sɔ ɖe ŋgɔ eye wowɔa ɖeka nyuie wu le ʋuʋu siwo me Semimembranosus le me.