Split Squat (Ame ƒe Anyigbamama).

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

Sissejuhatus Split Squat (Ame ƒe Anyigbamama).

Split Squat nye kamedede si wowɔna le ametia ƒe akpa si le anyime si me wotsia dzi ɖe akɔta, akɔta, kple akɔtaƒuwo koŋ ŋu, si wɔnɛ be woda sɔ nyuie wu, wowɔa nu ɖekae, eye ŋusẽ nɔa akpa ɖeka dzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe tɔtrɔ ɖe nɔnɔmewo ŋu kple eƒe vovototo ta. Amewo adi be yewoatsɔ Split Squats ade yewoƒe kamedede ƒe ɖoɖowo me be woana woƒe ŋutilã ƒe ŋusẽ nanyo ɖe edzi, woana woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, eye woaɖɔ lãmekawo ƒe masɔmasɔ ɖo.

Ülatuse sooritamine: Sisuline õpetus Split Squat (Ame ƒe Anyigbamama).

• Ðe wò ŋutilã ɖe anyi wòazu ʋuʋudedi, nàbɔbɔ klo eveawo va ɖo dzidzenu 90, nàkpɔ egbɔ be wò ŋgɔgbeklo le wò afɔkpodzi tame tẽ eye wò megbeklo le dzodzom le anyigba tame vie.
• Lé nɔnɔme dzɔdzɔe me ɖe asi, nàna wò akɔta nanɔ dzi eye wò ŋku nanɔ ŋgɔ, eye nàkpɔ egbɔ be wò kpekpeme ma ɖe afɔ eveawo dome sɔsɔe.
• Tu wò ŋgɔgbefɔ ƒe afɔkpodzi be nàkɔ wò ŋutilã ɖe dzi ake va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ afɔwo eye nàwɔ afɔɖeɖe mawo ke kple wò miasi afɔ ɖe ŋgɔ.

Nõuanded sooritamiseks Split Squat (Ame ƒe Anyigbamama).

• **Maintain Upright Posture**: Ne èle split squat wɔm la, na wò akɔta nanɔ tsitrenu eye wò core nawɔ dɔ. Ne èbɔbɔ ɖe ŋgɔ alo yi megbe akpa la, ate ŋu ana nuteɖeamedzi si mesɔ o naɖo wò akɔta eye ate ŋu ana nàxɔ abi. Azɔ hã, ɖo ŋku edzi nàna wò abɔta naɖe dzi ɖi eye nàƒo asa na akɔta.
• **Ʋuʋu si Dzi Woɖu**: Ðe wò ŋutilã ɖe anyi le mɔ si dzi nàɖu nu vaseɖe esime wò megbeklo nate ɖe anyigba ŋu, gake maka asi anyigba ŋu o. Ƒo asa na anyidzedze kabakaba elabena ate ŋu ana nàxɔ abi. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu si dzi nàɖu ŋu be wò lãmekawo nawɔ dɔ nyuie

Split Squat (Ame ƒe Anyigbamama). KKK

Kas algajad saavad teha Split Squat (Ame ƒe Anyigbamama).?

Ẽ, gɔmedzelawo ate ŋu awɔ Split Squat kamededea. Enye kamedede gã aɖe si ana ame ƒe ŋutilã ƒe akpa si le anyime nasẽ eye wòali ke. Gake ele vevie be nàdze egɔme kple kpekpeme suewo alo ŋutilã ƒe kpekpeme ɖeɖeko gɔ̃ hã, eye nàlé fɔ ɖe nɔnɔme nyuitɔ me léle ɖe asi ŋu be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi hã be hehenala alo ame bibi aɖe nakpɔ edzi le gɔmedzedzea me be wòakpɔ egbɔ be aɖaŋu si sɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye woadzi woƒe ŋusẽ ɖe edzi vivivi ne woƒe ŋusẽ kple kakaɖedzi le dzidzim ɖe edzi.

Millised on tavalised variatsioonid Split Squat (Ame ƒe Anyigbamama).?

• Side Split Squat: Le esi teƒe be nàɖe afɔ ɖe megbe la, èɖea afɔ ɖe axadzi le tɔtrɔ sia me, si tɔa ŋku ata ememetɔ kple egodo nyuie wu.
• Weighted Split Squat: Eƒe tɔtrɔ sia naa tsitretsitsi ɖe ʋuʋua ŋu to dumbbells léle ɖe asi ɖesiaɖe me alo barbell ɖe wò abɔta me.
• Jumping Split Squat: Plyometric ƒe tɔtrɔ sia bia be nàti kpo le yame ahatrɔ wò afɔwo hafi aɖi, si nana dzitodzito ƒe kuxia dzina ɖe edzi eye wòtɔa ŋku lãmeka siwo ʋuʋuna kabakaba la dzi.
• Deficit Split Squat: Tɔtrɔ sia bia be nàtɔ wò ŋgɔgbefɔ ɖe teƒe si kɔkɔ be nàdzi wò akɔta ƒe ʋuʋu kple wò akɔta ƒe kekeme ɖe edzi.

Millised on head täiendavad harjutused Split Squat (Ame ƒe Anyigbamama).?

• Bulgariatɔwo ƒe Kamedede Siwo Me Woma: Tɔtrɔ sia si le squat si me mama le si wozãna ɖaa ŋu la gadea kuxi bubu aɖe ɖe akɔta kple akɔtaƒuwo ŋu to megbefɔa dodo ɖe dzi me, si ate ŋu akpe ɖe ŋuwò nàdzi wò kamededewo ƒe sesẽ ɖe edzi eye ŋusẽ si le akpa ɖeka dzi nanyo ɖe edzi.
• Afɔɖeɖe: Afɔɖeɖe nye ŋutilã ƒe akpa si le ete ƒe kamedede gã bubu si tɔa ŋku lãmeka ƒe hatsotso mawo ke abe alesi wowɔa ƒuƒuiƒe si me mã ene, gake ebia ʋuʋu le tsitrenu si ate ŋu ana wò ŋusẽ si le wowóm kple nuwɔwɔ aduadu nadzi ɖe edzi hã ɖe eme.