Tsitretsitsi Band Anyigba Hyperextension

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Vastupidi Kummilint
• Esmane Lihased: Erector Spinae
• Teisene Lihased: Gluteus Maximus, Hamstrings

Sissejuhatus Tsitretsitsi Band Anyigba Hyperextension

Resistance Band Floor Hyperextension nye kamedede si tua ŋusẽ ɖo si woɖoa taɖodzinu na akɔta ƒe akpa si le anyime, akɔtaƒuwo, kple akɔtaƒuwo, si naa mɔnu si le dedie eye wòwɔa dɔ nyuie si dzi woato ana nu veviwo ƒe liƒo kple nɔnɔme nanyo ɖe edzi. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoado ŋusẽ yewoƒe megbekɔsɔkɔsɔ alo ahaya tso akɔta ƒe abi siwo woxɔ me. Ne ètsɔ kamedede sia de wò ɖoɖowɔɖi me la, àte ŋu ana wò kamedede bliboa nanyo ɖe edzi, ana wò ŋutilã nasɔ nyuie wu, eye nàɖe akɔtave kple abi xɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi Band Anyigba Hyperextension

• Lé tsitretsiɖeŋu ƒe ka la ƒe nuwuwu kemɛa kple asi eveawo, eye nàdo abɔwo ɖe ŋgɔ bliboe, ale be masɔmasɔ nanɔ ka la me.
• Kɔ wò tame blewuu tso anyigba to wò akɔta keke me esime nèle wò abɔwo dzɔdzɔe, eye nàhe ka la ɖe ŋuwò ne èle dzi yim.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ɖeka le ʋuʋua tame, eye nàkpɔ egbɔ be wò akɔta ƒe lãmekawo le dɔ wɔm bliboe.
• Ðe wò tame blewuu trɔ yi afisi nèdze egɔme tsoe, nàɖe asi le tete si le kamededea me ŋu, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Tsitretsitsi Band Anyigba Hyperextension

• Ʋuʋu si Dzi Woɖu: Vodada si bɔ enye be woaƒu du ato ʋuʋuawo me. Ke boŋ kɔ wò tame tso anyigba blewuu esime nèle ka la hem ɖo ta wò ŋutilã gbɔ. Ʋuʋu sia si dzi wokpɔna akpe ɖe ŋuwò be lãmeka siwo le wò akɔta ƒe akpa si le anyime nawɔ dɔ nyuie wu.
• Lé Teteɖeanyi Me Ðe Edzi: Vodada bubu si bɔ enye be woaɖe mɔ na haƒohaa be wòagbɔdzɔ le kamededea me. Kpɔ egbɔ be yelé masɔmasɔ me ɖe asi le haƒoha la me ɣesiaɣi be kamededea nawɔ dɔ nyuie wu.
• Ƒo asa na wò akɔta ƒe kekeme fũu akpa: Togbɔ be ele vevie be nàkɔ wò tame tso anyigba hã la, ƒo asa na wò akɔta keke akpa alo eƒe akɔta ƒoƒo fũu akpa elabena esia ate ŋu ana nàxɔ abi.
• Gbɔ ya

Tsitretsitsi Band Anyigba Hyperextension KKK

Kas algajad saavad teha Tsitretsitsi Band Anyigba Hyperextension?

Ẽ, gɔmedzelawo ate ŋu awɔ Resistance Band Floor Hyperextension ƒe kamededea. Ke hã, ele vevie be woazã haƒonu si ƒe tsitretsitsi ƒe seƒe sɔ na woƒe ŋusẽ si li fifia eye woalé fɔ ɖe nɔnɔme nyuitɔ me léle ɖe asi ŋu be woagaxɔ abi o. Enyo ɣesiaɣi be nàdze egɔme kple ka si le bɔbɔe wu eye nàdzi tsitretsiɖeŋua ɖe edzi vivivi ne woƒe ŋusẽ le nyonyom ɖe edzi. Ne akɔtadɔ aɖewo le wo ŋu do ŋgɔ la, ele be woakpɔ lãmesẽdɔwɔla aɖe gbɔ hafi adze kamedede sia alo kamedede yeye aɖe gɔme.

Millised on tavalised variatsioonid Tsitretsitsi Band Anyigba Hyperextension?

• Roman Chair Hyperextension: Wowɔa tɔtrɔ sia le Romatɔwo ƒe zikpui alo zikpui si kekena fũu akpa dzi. Èblaa wò afɔwo ɖe afɔtiawo te eye nèɖiɖia wò tame, emegbe nègatsɔa wò akɔta ƒe lãmekawo gafɔnɛ ɖe dzi ake.
• Swiss Ball Hyperextension: Esɔ kple Stability Ball Hyperextension, gake le tɔtrɔ sia me la, ètsɔa wò afɔwo dana ɖe anyigba eye nètsɔa wò akɔta dana ɖe Swiss ball la dzi, eye nèzãa wò asiwo tsɔ daa asɔ le wò ŋutilã me ne èle wò tame kɔm hele eɖiɖim.
• Incline Bench Hyperextension: Wowɔa esia le incline bench dzi eye wò ŋutilã dze ŋgɔ anyime. Èlé zikpui la tame, ɖiɖi wò tame, eye emegbe nègakɔe ɖe dzi ake.
• Hyperextension with Weight Plate: Tɔtrɔ sia naa tsitretsitsi ɖe kamededea ŋu geɖe wu.

Millised on head täiendavad harjutused Tsitretsitsi Band Anyigba Hyperextension?

• Planks ate ŋu akpe ɖe Resistance Band Floor Hyperextensions hã ŋu esi wole susu hem yi core stability dzi, si le vevie ŋutɔ na nɔnɔme nyuitɔ me léle ɖe asi kple mɔxexe ɖe abixɔxɔ nu le Hyperextensions me.
• Bird-Dog kamedede nye kpeɖeŋutɔ kamedede bubu si ɖea vi, elabena ekpena ɖe ame ŋu be wòada asɔ eye wòali ke, ewɔa dɔ kple lãmeka ƒe ƒuƒoƒo siwo le Resistance Band Floor Hyperextensions me, eye wòdoa aklã ƒe ɖoɖowɔwɔ nyuie hã ɖe ŋgɔ.