Side Bridge kple Abɔ Afɔ Swing

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Obliques, Quadriceps
• Teisene Lihased: , Adductor Longus, Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Gluteus Medius, Gracilis, Pectoralis Major Clavicular Head, Tensor Fasciae Latae

Sissejuhatus Side Bridge kple Abɔ Afɔ Swing

Side Bridge with Arm Leg Swing nye kamedede si me ŋusẽ le si tɔa ŋku nu vevitɔa koŋ, gake ewɔa dɔ le glutes, abɔta, kple akɔta hã ŋu, si naa ŋutilã bliboa kamedede. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe si le titina alo deŋgɔ me siwo di be yewoana yewoƒe dadasɔ, ŋusẽ, kple liƒo nanyo ɖe edzi. Kamedede sia ɖea vi na kamedefefewɔlawo kple kamedede lɔ̃lawo koŋ siwo le didim be yewoana yewoƒe nuwɔwɔ aduadu kple dɔwɔwɔ ƒe ŋusẽ nanyo ɖe edzi, si ana yewoƒe ʋuʋu nawɔ dɔ nyuie wu le kamedefefe kple kamedede vovovowo me.

Ülatuse sooritamine: Sisuline õpetus Side Bridge kple Abɔ Afɔ Swing

• Kɔ wò akɔta tso anyigba be nàwɔ fli dzɔdzɔe tso wò ta dzi va ɖo wò afɔwo dzi, esiae nye wò gɔmedzeƒe na axadzitɔdzisasrãa.
• Ne ènya ɖo teƒe si li ke ko la, kɔ wò alɔ si le etame kple wò afɔ si le etame ɖe dzi le ɣeyiɣi ɖeka me, eye nàna wo ame evea siaa nanɔ dzɔdzɔe alesi nàte ŋui.
• Tsɔ wò alɔ kple afɔ si le etame la trɔ yi anyime va ɖo woƒe nɔƒe gbãtɔ esime nèle axadzitɔdzisasrãa ƒe nɔnɔme me lém ɖe asi.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ axawo eye nàwɔ ʋuʋu mawo ke kple alɔ kple afɔ si tsi tre ɖe wo nɔewo ŋu.

Nõuanded sooritamiseks Side Bridge kple Abɔ Afɔ Swing

• Ʋuʋu Siwo Dzi Wokpɔna: Ne èle wò akɔta kɔm tso anyigba yi ɖe axadzitɔdzisasrãa dzi la, kɔ wò alɔ si le etame kple afɔ ɖe dzi le ɣeyiɣi ɖeka me. Kpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye wòle blewu. Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba, si ate ŋu ana nàxɔ abi eye wòagblẽ kamededea ƒe dɔwɔwɔ me.
• Lé Ðokuiwò Ðe Ðoɖo Nu: Le kamededea katã me la, na wò ŋutilã nanɔ fli dzɔdzɔe dzi tso wò ta va ɖo wò afɔwo dzi. Ƒo asa na wò akɔta nana wòaɖiɖi alo wò tame nadze ŋgɔ alo megbe. Vodada sia si bɔ ate ŋu ana ame nase veve le akɔta alo abɔta.
• De Wò Nu Vevitɔ: Kpɔ egbɔ be yetsɔ yeƒe nu vevitɔ de eme le kamedede bliboa katã me. Esia akpe ɖe ŋuwò nàda asɔ eye nàli ke esime nèle kamedede ƒe viɖewo hã dzim ɖe edzi na wò abs kple obli

Side Bridge kple Abɔ Afɔ Swing KKK

Kas algajad saavad teha Side Bridge kple Abɔ Afɔ Swing?

Ẽ, gɔmedzelawo ate ŋu ate Side Bridge kple Arm Leg Swing kamededea kpɔ, gake ele vevie be míade dzesii be enye ʋuʋu sesẽ aɖe si bia be woada asɔ nyuie, ŋusẽ vevi, kple nuwɔwɔ aduadu. Ne ènye gɔmedzela la, àte ŋu adze egɔme kple axadzitɔdzisasrã alo axadzitɔdzisasrã vevitɔ gbã, eye emegbe nàtsɔ alɔ kple afɔ ƒe ʋuʋu akpe ɖe eŋu vivivi ne èle dzidzeme kpɔm eye ŋusẽ le ŋuwò wu. Ðo ŋku edzi ɣesiaɣi be nàɖo to wò ŋutilã eye mègatu ɖokuiwò sesĩe akpa be nàxe mɔ ɖe abixɔxɔ nu o.

Millised on tavalised variatsioonid Side Bridge kple Abɔ Afɔ Swing?

• Side Bridge with Arm Reach: Le esi teƒe be nàʋuʋu la, ɖo wò alɔ si le etame la ɖe wò ŋutilã te eye emegbe nàtrɔ ayi dzi aɖo ta dzisasrãa gbɔ be wòawɔ ɖeka kple wò lãmeka siwo le eme kple abɔta.
• Side Bridge with Hip Dips: Le axadzitɔdzisasrã ƒe nɔnɔme me la, ɖiɖi wò akɔta ɖe anyigba eye emegbe nàgakɔ wo ɖe dzi ake be nàwɔ dɔ le obliques la ŋu sesĩe wu.
• Side Bridge with Knee Tuck: Tɔtrɔ sia bia be woatsɔ klo si le etame la aɖo akɔta esime wòle axadzitɔdzisasrã ƒe nɔnɔme me, eye woatsɔ nu sesẽ aɖe akpe ɖe eŋu si tɔa ŋku akɔta kple akɔta ƒe flexors.
• Side Bridge with Arm and Leg Lift: Esia nye tɔtrɔ si de ŋgɔ wu si me nèkɔa alɔ si le etame kple afɔ si le etame siaa ɖe dzi le ɣeyiɣi ɖeka me, si doa kplamatse wò dadasɔ kple wò ŋutilã bliboa ƒe ɖoɖowɔwɔ ɖekae.

Millised on head täiendavad harjutused Side Bridge kple Abɔ Afɔ Swing?

• Russiatɔwo ƒe Twists ate ŋu ana viɖe siwo le Side Bridge with Arm Leg Swing ŋu nadzi ɖe edzi to ŋusẽdodo lãmeka siwo le tsia dzi, siwo wɔa dɔ le ʋuʋudedi ƒe ʋuʋu me le axadzitɔdzisasrã ƒe kamedede me la dodo ɖe ŋgɔ me.
• Bird Dog kamedede ateŋu akpe ɖe Side Bridge kple Arm Leg Swing hã ŋu elabena edoa nuwɔwɔ aduadu kple dadasɔ ɖe ŋgɔ le abɔ kple afɔ ƒe ʋuʋu dome, abe alesi ʋuʋu ʋuʋu le axadzi bridge kamedede me ene.