Tsitretsitsi Band Afɔ Gome Trɔtrɔ

• Kehaos: Dzesi
• Varustus: Vastupidi Kummilint

Sissejuhatus Tsitretsitsi Band Afɔ Gome Trɔtrɔ

Resistance Band Foot External Rotation nye kamedede si ɖea vi si tɔa ŋku afɔkpodzi ƒe lãmekawo, vevietɔ peroneal lãmekawo, eye wòdoa ŋusẽ wo, si ate ŋu akpe ɖe ame ŋu wòada asɔ ahali ke. Enye kamedede nyui aɖe na kamedefefewɔlawo, duƒulawo, alo ame ɖekaɖeka siwo le hayahayam tso afɔ alo afɔkpodzi ƒe abixɔxɔ me, elabena ewɔa akpa aɖe le abixɔxɔ nutsitsi kple gbugbɔgaɖɔɖo me. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi, akpe ɖe yewo ŋu yewoahaya le abixɔxɔ me, eye yewoalé yewoƒe ŋutilã ƒe akpa si le ete ƒe lãmesẽ bliboa me ɖe asi.

Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi Band Afɔ Gome Trɔtrɔ

• Esi wò klowo nanɔ ɖeka la, trɔ wò ɖusifɔ blewuu yi gota, eye nàkeke ka la ɖe enu ne èle ʋuʋum.
• Lé gota gome la me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàtrɔ wò afɔa blewuu atrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ ɖe wò miamefɔ ŋu.
• Wɔ afɔɖeɖe mawo ke kple wò miasi, eye nàna wò ɖusifɔ nanɔ teƒe ɖeka, be nàde kame sɔsɔe le akpa eveawo.

Nõuanded sooritamiseks Tsitretsitsi Band Afɔ Gome Trɔtrɔ

• Ʋuʋu Blewu Kple Dziɖuɖu: Trɔ wò afɔ ɖe gota ɖe haƒoha la ƒe tsitretsitsi ŋu, eye nàna ʋuʋua nanɔ blewu eye nàɖu edzi. Ƒo asa na vodada si bɔ si nye kamededea kabakaba. Ʋuʋu kabakaba si le ʋuʋum ate ŋu ana ame naxɔ abi eye maɖo taɖodzinu na lãmeka siwo nèdi la nyuie o.
• Na Wò Klo kple akɔta nanɔ teƒe ɖeka le kamededea katã me. Vodada si bɔ enye be nàʋuʋu afɔ alo akɔta bliboa kpe ɖe afɔa ŋu, si ate ŋu ana wò klo alo akɔta ƒe ƒunukpeƒe nate ɖe edzi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Tension Consistent: Kpɔ egbɔ be masɔmasɔ le haƒohaa ŋu ɣesiaɣi le haƒoha bliboa me. Ne haƒohaa va le gbɔdzɔgbɔdzɔm le ɣeyiɣi aɖe me la, màkpɔ kamededea ƒe viɖe bliboa o.
• Grad

Tsitretsitsi Band Afɔ Gome Trɔtrɔ KKK

Kas algajad saavad teha Tsitretsitsi Band Afɔ Gome Trɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Resistance Band Foot External Rotation ƒe kamededea godoo. Enye kamedede bɔbɔe si wɔa dɔ nyuie be woado ŋusẽ afɔkpodziwo eye woada asɔ nyuie wu. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple tsitretsiɖeŋu ƒe ƒuƒoƒo si bɔbɔ ɖe anyi eye vivivi la, woadzi tsitretsiɖeŋua ɖe edzi ne wole dzidzeme kpɔm wu eye ŋusẽ le wo ŋu. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne vevesese aɖe le kamededea me la, ele be woadzudzɔ enumake eye woakpɔ kamedede ŋuti nunyala alo kamededeŋutinunyala gbɔ.

Millised on tavalised variatsioonid Tsitretsitsi Band Afɔ Gome Trɔtrɔ?

• Tsitretsitsi ƒe Tsitretsitsi ƒe Afɔ ƒe Gome Trɔtrɔ: Le tɔtrɔ sia me la, ètsia tre hetsɔa sekea blaa nu sesẽ aɖe le afɔkpodzi ƒe ɖoɖo nu, tsɔa kaƒomɔ̃a ƒoa xlã wò afɔkpodzi, eye nèwɔa gotagome tɔtrɔ ƒe ʋuʋu esime nèle dadasɔ me.
• Single-Leg Resistance Band Foot External Rotation: Eƒe tɔtrɔ sia doa kplamatse wò dadasɔ to biabia tso asiwò be nàtsi tre ɖe afɔ ɖeka dzi esime nèle gotagome tɔtrɔa wɔm kple afɔ evelia ɖe haƒoha la ƒe tsitretsitsi ŋu.
• Lying Down Resistance Band Foot External Rotation: Le tɔtrɔ sia me la, èmlɔa anyi ɖe wò axadzi, tsɔa kaƒomɔ̃a ƒoa xlã wò afɔkpodziwo, eye nèwɔa gotagome tɔtrɔ ƒe ʋuʋu, si naa tsitretsitsi ƒe dzogoe bubu.
• Resistance Band Foot External Rotation with Squat: Tɔtrɔ deŋgɔ sia lɔ squat ʋuʋu ɖe eme. Ne èwɔ gotagome tɔtrɔ vɔ la, .

Millised on head täiendavad harjutused Tsitretsitsi Band Afɔ Gome Trɔtrɔ?

• Afɔkpodzi ƒe Kplɔ̃ŋutiwo: Kamedede sia kpena ɖe Tsitretsitsi ƒe Afɔti ƒe Gome Trɔtrɔ ŋu to afɔkpodzi ƒe ʋuʋu ƒe didime kple eƒe asitɔtrɔ le nɔnɔmewo ŋu ƒe nyonyo me, si le vevie ŋutɔ be woate ŋu awɔ afɔ ƒe tɔtrɔ nyuie eye wòanɔ dedie.
• Glute Bridges: Glute Bridges kpena ɖe Resistance Band Foot External Rotation ŋu esi wodoa ŋusẽ gluteus lãmeka siwo nyea ʋuʋula vevitɔwo le akɔta kple afɔ ƒe tɔtrɔ me, si wɔnɛ be afɔ ƒe tɔtrɔ ƒe kamededea ƒe dɔwɔwɔ bliboa nyona ɖe edzi.