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Tsitre Afɔ Yi Dzi Adductor Keke

Ülatuse profiil

KehaosKomeedi.
VarustusAwoɖewo ɖe eye diname la.
Esmane Lihased
Teisene Lihased
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Sissejuhatus Tsitre Afɔ Yi Dzi Adductor Keke

Standing Leg Up Adductor Stretch nye kamedede si ɖea vi si koŋ tɔa ŋku adductor lãmeka siwo le ata ememetɔ me, si kpena ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòaɖe afɔku si le teteɖeanyi alo abixɔxɔ me dzi kpɔtɔna. Enye kamedede nyui aɖe na kamedefefewɔlawo, vevietɔ duƒulawo kple amesiwo kpɔa gome le kamedefefe siwo hiã be woaʋuʋu le axadzi me, kpakple ame ɖekaɖeka siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple ʋuʋu bliboa nanyo ɖe edzi. Amewo adi be yewoaƒo yewo ɖokui ɖe kamedede sia me be yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi, ado ŋutilã ƒe ɖoɖowɔwɔ ɖe ɖoɖo nu nyuie wu ɖe ŋgɔ, eye wòana gbesiagbe dɔwɔwɔ nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Tsitre Afɔ Yi Dzi Adductor Keke

  • Kɔ wò ɖusifɔ ɖe dzi kple axadzi, nàna wò klo nanɔ dzɔdzɔe eye wò afɔ nabɔbɔ.
  • Lé kekea ɖe asi abe sɛkɛnd 20 va ɖo 30 ene, eye nàse le ɖokuiwò me be yeƒe ata ememetɔ kple akɔta ƒe akpa aɖe keke.
  • Ðe wò afɔ blewuu trɔ yi afisi nèdze egɔme tsoe.
  • Gbugbɔ wɔe kple wò miasi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi be yeakeke nyuie wu.

Nõuanded sooritamiseks Tsitre Afɔ Yi Dzi Adductor Keke

  • Kɔkɔ Vivivi: Kɔ afɔ ɖeka ɖe axadzi, nàna wòanɔ dzɔdzɔe eye wò afɔbidɛwo nafia ŋgɔ. Ele be ʋu si kɔa ʋua ƒe kɔkɔme nanɔ bɔbɔe eye wòanɔ afisi nàte ŋu aʋuʋu le. Ƒo asa na vodada si bɔ be nàkɔ wò afɔ ɖe dzi akpa si ate ŋu ahe lãmekawo ƒe tete alo abixɔxɔ vɛ.
  • Engage Core: Na wò core nanɔ dɔ wɔm le kamededea katã me. Esia akpe ɖe ŋuwò nàda asɔ ahali ke, eye wòana kekeɖenudɔa hã nawɔ dɔ nyuie wu. Vodada si bɔ enye be woaŋe aɖaba aƒu nusi le eme dzi, si ate ŋu ana woali ke eye woakeke wo ɖokui nyuie o.
  • Blewu Kple Madzudzɔmadzudzɔe: Wɔ kekea blewuu eye nàɖu edzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba si ate ŋu ana nàxɔ abi. Alesi kamedede sia wɔa dɔ nyuie

Tsitre Afɔ Yi Dzi Adductor Keke KKK

Kas algajad saavad teha Tsitre Afɔ Yi Dzi Adductor Keke?

Ẽ, gɔmedzelawo ate ŋu awɔ Standing Leg Up Adductor Stretch kamededea. Gake ele vevie be míade dzesii be ele be woawɔ kamedede yeye ɖesiaɖe kple nɔnɔme nyuitɔ be woagaxɔ abi o. Ele be gɔmedzelawo nadze egɔme blewu eye woadzi kekeme ƒe sesẽ ɖe edzi vivivi ne woƒe asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Ne wose veve alo vevesese aɖe la, ele be woadzudzɔ kamededea enumake eye woakpɔ kamedede ŋuti nunyala alo kamededeŋutinunyala gbɔ.

Millised on tavalised variatsioonid Tsitre Afɔ Yi Dzi Adductor Keke?

  • Supine Adductor Stretch: Le tɔtrɔ sia me la, èmlɔa wò akɔta, bɔbɔa wò klowo eye nètsɔa wò afɔkpodziwo dana ɖe wo nɔewo ŋu, emegbe nàna wò klowo nadze anyi blewuu ayi axawo be nàkeke adductors la.
  • Side Lying Adductor Stretch: Esia bia be nàmlɔ wò axadzi, nàna wò afɔ si le ete nanɔ dzɔdzɔe eye nàbɔbɔ wò klo si le etame, emegbe nàdo asi ɖe megbe alé wò afɔ si le etame be nàkeke adductors la.
  • Butterfly Adductor Stretch: Abe alesi wònɔna le anyinɔƒe keke ene la, tɔtrɔ sia bia be nànɔ anyi kple wò afɔwo ɖekae eye klowo naɖe wo nɔewo ɖa, emegbe nàbɔbɔ ɖe ŋgɔ le akɔta be nàkeke adductors la.
  • Wide-Stance Adductor Stretch: Tɔtrɔ sia bia be nàtsi tre eye wò afɔwo nakeke ɖe wo nɔewo nu, emegbe nàbɔbɔ klo ɖeka eye nàbɔbɔ ɖe axa ma be nàkeke adductors la

Millised on head täiendavad harjutused Tsitre Afɔ Yi Dzi Adductor Keke?

  • "Sumo Squats" nye kamedede bubu si ateŋu ado Standing Leg Up Adductor Stretch ƒe viɖewo ɖe ŋgɔ esi wole adductor lãmekawo zãm kpe ɖe glutes kple quads ŋu, si doa ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo bliboa ɖe ŋgɔ.
  • "Hip Bridges" ateŋu akpe ɖe Standing Leg Up Adductor Stretch hã ŋu to ŋusẽdodo glutes kple hamstrings me, si ateŋu akpeɖe ŋuwò be wò ata ƒe lãmeka ememetɔwo ƒe ŋusẽ kple asitɔtrɔ le nɔnɔme ŋu nada asɔ eye wòaxe mɔ ɖe abi xɔxɔ nu.

Seotud märksõnad Tsitre Afɔ Yi Dzi Adductor Keke

  • Ŋutilã ƒe kpekpeme akɔta kamedede
  • Tsitrenu Afɔ Yi Dzi Keke
  • Adductor lãmeka ƒe keke
  • Hip targeting kamededewo
  • Ŋutilã ƒe kpekpeme kamedede na akɔta
  • Tsitretsitsi keke na adductor lãmekawo
  • Hip flexor ŋutilã ƒe kpekpeme kamededewo
  • Tsitrenu Afɔ Dzi Adductor kamedede
  • Kamedede siwo doa ŋusẽ akɔta
  • Ŋutilã ƒe kpekpeme adductor keke