Squat Mobility Bliboe

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

Sissejuhatus Squat Mobility Bliboe

Full Squat Mobility kamedede nye ʋuʋu si wɔa dɔ si doa ŋusẽ ŋutilã bliboa, eƒe asitɔtrɔ le nɔnɔmewo ŋu, kple dadasɔ, eye wòɖoa taɖodzinu na ŋutilã ƒe lãmeka siwo le ete abe afɔ ene, akɔtaƒu, kple akɔta. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe ame ƒe ŋutetewo nu. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wònaa kamedefefewo ƒe dɔwɔwɔ nyona ɖe edzi ko o, ke ekpena ɖe ame ŋu le gbesiagbedɔwo hã me, si doa nɔnɔme nyuitɔ ɖe ŋgɔ eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.

Ülatuse sooritamine: Sisuline õpetus Squat Mobility Bliboe

• Ðe wò ŋutilã ɖe anyi vivivi to bɔbɔ ɖe klowo kple akɔta, abe ɖe nèbɔbɔ nɔ zikpui makpɔmakpɔ aɖe dzi ene, eye nàna wò akɔta nanɔ dzi eye wò akɔta nanɔ dzɔdzɔe.
• Yi edzi nàɖiɖi vaseɖe esime wò ata nasɔ kple anyigba alo wòaɖiɖi alesi wò asitɔtrɔ le nɔnɔmewo ŋu ɖe mɔe, eye nàkpɔ egbɔ be wò klowo meto wò afɔbidɛwo ŋu o.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàtsɔ wò susu aɖo akɔta dzɔdzɔe me léle ɖe asi kple wò klowo ƒe sɔsɔ kple wò afɔwo ŋu.
• Tu wò afɔkpodzi be nàtrɔ ayi tsitrenu, nàkpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye mègaƒu du akpa be nàda asɔ o. Gbugbɔ wɔ kamededea ne ehiã.

Nõuanded sooritamiseks Squat Mobility Bliboe

• Lé Nɔnɔme Nyui Me Ðe Asi: Vodada siwo amewo wɔna zi geɖe dometɔ ɖekae nye be womeléa nɔnɔme nyuitɔ me ɖe asi o. Na wò afɔwo naɖe wo nɔewo ɖa vaseɖe abɔta, wò akɔta nanɔ dzɔdzɔe, eye wò afɔkpodzi nanɔ anyigba. Ne èle bɔbɔm la, ele be wò ata nasɔ kple anyigba, eye mele be wò klowo nakeke wu wò afɔbidɛwo o.
• Kpɔ Wò Ʋuʋu Dzi: Vodada bubu si wòle be nàƒo asa nae nye kamededea kabakaba. Nu vevitɔ si ana nànɔ anyidzedze dzidzedzetɔe nye be nàɖu wò ʋuʋu dzi ne èle wò ŋutilã ɖiɖim hele ekɔm ɖe dzi. Esia kpena ɖe lãmeka siwo sɔ ŋu be woawɔ dɔ eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Gbɔgbɔ Nyuie: Gbɔgbɔ nye nusi dzi woŋea aɖaba ƒuna zi geɖe le akɔta nɔnɔ me. Gbugbɔ ya ne èle wò ŋutilã ɖiɖim eye nàgbɔ ya esi nèle ɖokuiwò tum ɖe dzi

Squat Mobility Bliboe KKK

Kas algajad saavad teha Squat Mobility Bliboe?

Ẽ, gɔmedzelawo ate ŋu awɔ Full Squat Mobility kamededea godoo. Ke hã, ele vevie be nàdze egɔme blewu eye wò susu nanɔ nɔnɔme nyui ŋu be nàƒo asa na abixɔxɔ. Ate ŋu asesẽ be woaɖo akɔta bliboe le gɔmedzedzea me, gake ne esrɔ̃e edziedzi eye vivivi la, eƒe asitɔtrɔ le nɔnɔmewo ŋu kple ŋusẽ nyo ɖe edzi la, eva nɔa bɔbɔe wu. Wokafui ɣesiaɣi be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala ne ènye ame yeye le kamedede me alo lãmesẽkuxi aɖe le ŋuwò.

Millised on tavalised variatsioonid Squat Mobility Bliboe?

• Overhead Squat: Esia nye tɔtrɔ si sesẽ wu si me nèléa barbell alo dumbbells ɖe ta dzi esime nèle squat wɔm, si bia eye wònana wò tame ƒe ʋuʋu kple nu vevi ƒe ŋusẽ nyona ɖe edzi.
• Aɖaka me Ʋuʋu: Esia bia be nànɔ anyi ɖe aɖaka alo zikpui si le megbewò dzi, si kpena ɖe ame ŋu be akɔta nate ŋu aʋuʋu nyuie wu eye wòfiaa akɔta ƒe aɖaŋu nyuitɔ.
• Front Squat: Tɔtrɔ sia bia be nàlé barbell ɖe wò ŋutilã ŋgɔ le abɔta ƒe kɔkɔme, si tea gbe ɖe afɔ eneawo kple akɔta ƒe akpa si le etame dzi geɖe wu eye wònaa wò ʋuʋu bliboa nyona ɖe edzi.
• Sumo Squat: Tɔtrɔ sia bia be woanɔ te sesĩe wu eye afɔbidɛwo nafia gota, si tɔa ŋku ata ememetɔwo kple akɔta eye ate ŋu akpe ɖe akɔta ƒe ʋuʋu ŋu nyuie wu.

Millised on head täiendavad harjutused Squat Mobility Bliboe?

• "Ankle Dorsiflexion" nye kamedede bubu si kpena ɖe Full Squat Mobility ŋu, elabena enaa ʋuʋu ƒe didime le afɔkpodziwo me, si nye nu vevi aɖe si ana woada asɔ ahanɔ nɔnɔme nyuitɔ me le squat blibo me.
• "Glute Bridges" hã kpena ɖe Full Squat Mobility ŋu elabena wodoa ŋusẽ gluteus lãmekawo, siwo le vevie na squatting ʋuʋu sesẽ eye woɖua wo dzi.