Tsitrenu Keke Afɔ Adductor Keke

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

Sissejuhatus Tsitrenu Keke Afɔ Adductor Keke

Standing Wide Leg Adductor Stretch nye kamedede si ɖea vi si woɖoa taɖodzinu na ata ƒe lãmeka siwo le eme, si nana be woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, eye wòdoa akɔta ƒe ʋuʋu nyuie ɖe ŋgɔ. Kekeɖenudɔ sia sɔ nyuie na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yeƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi. Amewo adi be yewoatsɔ kekeɖenudɔ sia ade yewoƒe ɖoɖowɔɖi me be yewoaxe mɔ ɖe abi xɔxɔ nu, yewoana yewoƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefe kple dɔwɔna vovovowo me, eye yewoalé yewoƒe ŋutilã ƒe akpa si le ete ƒe lãmesẽ bliboa me ɖe asi.

Ülatuse sooritamine: Sisuline õpetus Tsitrenu Keke Afɔ Adductor Keke

• Na wò akɔta nanɔ dzɔdzɔe eye nàbɔbɔ blewuu ayi ŋgɔ tso wò akɔta vaseɖe esime nàse le ɖokuiwò me be yeƒe ata ememetɔ keke nyuie.
• Àte ŋu atsɔ wò asiwo aɖo wò afɔkpodzi alo anyigba be woakpe ɖe ŋuwò ne ehiã.
• Lé nɔnɔme sia me abe sɛkɛnd 15 va ɖo 30 ene, eye nàkpɔ egbɔ be yele gbɔgbɔm nyuie.
• Trɔ yi teƒe si nèdze egɔme tsoe blewuu eye nàgbugbɔ awɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Tsitrenu Keke Afɔ Adductor Keke

• Lé Tsitretsitsi Me: Na wò akɔta nanɔ dzɔdzɔe eye wò nu vevi nanɔ dɔ wɔm le ɣeyiɣia katã me. Ƒo asa na wò akɔta ƒoƒo alo bɔbɔ ɖe ŋgɔ akpa, elabena esia ate ŋu ana wò akɔta nate ɖe dzi madzemadzee.
• Keke Vivivi: bɔbɔ ɖe axa ɖeka blewuu, nàbɔbɔ kloa esime nàna afɔ evelia nanɔ dzɔdzɔe. Ele be nàse le ɖokuiwò me be yeƒe afɔ dzɔdzɔe ƒe ata ememetɔ keke. Ƒo asa na dzodzo alo ʋuʋu kpata elabena esia ate ŋu ahe lãmekawo ƒe tete vɛ.
• Gbɔgbɔ: Ðo ŋku edzi nàgbɔ ya sesĩe ahanɔ gbɔgbɔm edziedzi le ɣeyiɣi si me nèle kekem ɖe enu me. Esia akpe ɖe ŋuwò be ɔksidzin nayi wò lãmekawo me geɖe wu eye ate ŋu ana lãmekawo nawɔ dɔ nyuie wu.
• Dzesidede Edziedzi: Lé ŋku ɖe wò ŋutilã ƒe ɖoɖo nu ɣesiaɣi. Ele be wò klo si wobɔbɔ la nanɔ wò klo dzi tẽ

Tsitrenu Keke Afɔ Adductor Keke KKK

Kas algajad saavad teha Tsitrenu Keke Afɔ Adductor Keke?

Ẽ, gɔmedzelawo ate ŋu awɔ Standing Wide Leg Adductor Stretch kamededea. Gake ele vevie be nàdze egɔme blewu eye màzi edzi be nàkekee o. Ðeko wòle be ame nakeke ta vaseɖe afisi wòase le eɖokui me be yeƒe lãmekawo le hehem blewu, ke menye be wòase veve o. Ele vevie hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàxe mɔ ɖe abixɔxɔ nu. Ne lãmesẽnyawo alo abi aɖe le ame si le dɔ gɔme dzem la ŋu la, ele be wòaƒo nu kple ɖɔkta alo kamededeŋutinunyala hafi adze kamedede yeye ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Tsitrenu Keke Afɔ Adductor Keke?

• Klo ƒe Adductor Stretch: Ne èdi tɔtrɔ sia la, dze klo ɖe klo ɖeka dzi eye nàkeke afɔ evelia ɖe axadzi, emegbe nàbɔbɔ ɖe afɔ si keke la gbɔ be nàkeke wò adductor lãmekawo.
• Kpakpaluʋui ƒe Adductor Stretch: Le tɔtrɔ sia me la, nɔ anyi ɖe anyigba, tsɔ wò afɔkpodziwo ƒo ƒu eye nàtu wò klowo ɖe anyigba be nàkeke wò adductors.
• The Supine Adductor Stretch: Esia bia be nàmlɔ wò akɔta eye nàkeke wò afɔwo ɖe wo nɔewo ŋu eye nàbɔbɔ wò afɔwo, emegbe nàzã wò asiwo atsɔ atutu wò klowo blewuu ɖe anyigba.
• Lateral Lunge Adductor Stretch: Tɔtrɔ sia bia be woaɖe afɔ ayi axadzi ayi aɖuɖɔtoe ƒe nɔnɔme me, eye woana afɔ kemɛa nanɔ dzɔdzɔe be woakeke adductor ƒe lãmekawo.

Millised on head täiendavad harjutused Tsitrenu Keke Afɔ Adductor Keke?

• Butterfly Stretches: Keke sia kpena ɖe Standing Wide Leg Adductor Stretch ŋu elabena eléa ŋku ɖe adductor lãmekawo hã ŋu, gake tso anyinɔƒe, si naa dzogoe bubu kple kekeme ƒe sesẽme si ate ŋu akpe ɖe ame ŋu be wòate ŋu atrɔ ɖe nɔnɔmewo ŋu le mɔ bliboa nu.
• Side Lunges: Kamedede sia nye kpeɖeŋutɔ gã aɖe na Standing Wide Leg Adductor Stretch elabena ewɔa adductor lãmekawo le ʋuʋu si wɔa dɔ, si tsɔa kpekpeme me, si kpena ɖe ame ŋu be ŋusẽ kple liƒo tutuɖo le ŋutilã ƒe akpa si le ete me esime wòdoa asitɔtrɔ le nɔnɔmewo ŋu hã ɖe ŋgɔ.