Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March

• Kehaos: Hamstringid, Lɛkpɛkpɛsii.
• Varustus: Vastupidi Kummilint
• Esmane Lihased: Gluteus Maximus, Hamstrings
• Teisene Lihased: Quadriceps

Sissejuhatus Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March

Resistance Band Supine Hip Bridge March nye kamedede si woate ŋu azã le mɔ vovovowo nu si doa ŋusẽ glutes, hamstrings, core, kple hip flexors, si wɔnɛ be woƒe liƒo kple dadasɔ bliboa nyona ɖe edzi. Esi wòsɔ nyuie na kamedefefewɔlawo, kamedede lɔ̃lawo, kple amesiwo le ɖɔɖɔɖom tso abi siwo woxɔ le woƒe ŋutilã ƒe akpa si le anyime ta, eye wònana wowɔa dɔ nyuie wu le kamedefefewo kple gbesiagbenuwɔna siwo hiã be ŋusẽ nanɔ woƒe ŋutilã ƒe akpa si le anyime ŋu. Ame ɖekaɖekawo adi be yewoaƒo yewo ɖokui ɖe kamedede sia me elabena menye ɖeko wòkpena ɖe lãmekawo ƒe dzidodo kple ʋuʋu ŋu ko o, ke ekpena ɖe ame ŋu le nɔnɔme nyuitɔ me eye wòɖea akɔtave kple abixɔxɔ ƒe afɔkua dzi kpɔtɔna hã.

Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March

• Tu wò akɔta yi dzi va ɖo tɔdzisasrã ƒe nɔnɔme me, eye nàna wò abɔta kple abɔwo nanɔ gbadzaa ɖe anyigba be woakpe ɖe ŋuwò. Ele be tsitretsiɖeŋu ƒe ka la nasẽ gake mele be wòate ɖe edzi o.
• Azɔ, kɔ klo ɖeka blewuu ɖo ta wò akɔta, abe ɖe nèle zɔzɔm ɖe teƒea ene. Na afɔ kemɛa nanɔ anyigba sesĩe.
• Ðe wò afɔ si nèkɔ ɖe dzi la ɖe anyigba eye nàgbugbɔ awɔe kple afɔ kemɛa. Esia wu kamededea gbugbɔgawɔ zi ɖeka nu.
• Yi edzi nànɔ afɔwo ɖɔlim hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye le ɣeyiɣi mawo katã me la, nàlé tɔdzisasrãa ƒe nɔnɔme me ɖe asi eye nàna tsitretsiɖeŋu ƒe ka la nasẽ.

Nõuanded sooritamiseks Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March

• Band Resistance Proper: Tia resistance band si sesẽ gake wòana nàte ŋu awɔ kamededea kple nɔnɔme nyuitɔ. Ne kaƒomɔ̃a sesẽ akpa la, ate ŋu ana nàgblẽ wò nɔnɔme me, si ana màde kame nyuie o eye abixɔxɔ ƒe afɔkua nadzi ɖe edzi.
• Do Wò Nu Vevitɔ: Hafi nàdze kamededea gɔme la, kpɔ egbɔ be yede wò nu vevitɔa me eye nàna wòanɔ dɔ wɔm le kamededea katã me. Esia akpe ɖe ŋuwò be nàli ke ahada asɔ, si le vevie ŋutɔ be nàwɔ kamededea dedie ahawɔ dɔ nyuie.
• Ʋuʋu Siwo Dzi Wokpɔna: Ne èle azɔlizɔzɔa wɔm la, kɔ afɔ ɖeka tso anyigba le ɣeyiɣi ɖeka me esime nèle wò akɔta kɔ dzi. Ƒo asa na duƒuƒu to ʋuʋuawo me. Ke boŋ ʋu blewu eye nàɖu dzi be nàka ɖe edzi

Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March KKK

Kas algajad saavad teha Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March?

Ẽ, gɔmedzelawo ate ŋu awɔ Resistance Band Supine Hip Bridge March kamededea. Ke hã, ele vevie be nàdze egɔme kple tsitretsitsi ƒe ka si le bɔbɔe wu be nàƒo asa na teteɖeanyi alo abi eye nàdzi tsitretsitsi ɖe edzi vivivi ne ŋusẽ kple nɔnɔme le nyonyom ɖe edzi. Ele vevie hã be nàkpɔ egbɔ be nɔnɔme kple aɖaŋu nyuitɔ le kamededea me be nàkpɔ viɖe geɖe tso kamededea me eye nàxe mɔ ɖe abixɔxɔ nu. Ne èse veve alo vevesese aɖe la, anyo be nàdzudzɔ kamededea eye nàbia kamedede ŋuti nunyala aɖe.

Millised on tavalised variatsioonid Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March?

• Tsitretsiɖeŋu ƒe Afɔ Ðeka ƒe Tɔdzisasrã: Le tɔtrɔ sia me la, èwɔa ʋuʋu abe alesi wowɔa akɔta ƒe tɔdzisasrã si wozãna tsã ene, gake èkɔa afɔ ɖeka ɖe dzi tso anyigba esime nèle tsitretsiɖeŋu ƒe ka la ƒo xlã wò ata.
• Resistance Band Hip Thrust: Abe alesi wòle le akɔta ƒe tɔdzisasrã gome ene la, tɔtrɔ sia bia be nànɔ anyi ɖe anyigba atsɔ wò akɔta aɖo zikpui dzi, afɔwo anɔ gbadzaa ɖe anyigba eye nàtsɔ tsitretsitsi ƒe ka aƒo xlã wò ata, emegbe nàkɔ wò akɔta ɖe dzi be wòawɔ fli dzɔdzɔe kple wò ŋutilã .
• Resistance Band Bridge with Leg Abduction: Tɔtrɔ sia naa ʋuʋu bubu kpena ɖe akɔta ƒe tɔdzisasrã si wozãna tsã ŋu. Ne èkɔ wò akɔta vɔ la, èʋuʋua wò klowo yia gota tsɔ tsia tre ɖe kaƒomɔ̃a ƒe tsitretsitsi ŋu, emegbe nègatsɔa wo ƒoa ƒui hafi ɖiɖia wò akɔta.
• Tsitretsitsi ƒe Band Supine

Millised on head täiendavad harjutused Tsitretsitsi Haƒoha Supine Hip Tɔdzisasrã March?

• Clamshells with Resistance Band: Kamedede sia kpena ɖe Resistance Band Supine Hip Bridge March ŋu esi wòdoa ŋusẽ akɔta ƒe amelélawo, siwo le vevie na klo ƒe ɖoɖowɔwɔ ɖe ɖoɖo nu le tɔdzisasrãa ƒe zɔzɔ me. Tsitretsiɖeŋuha la gatsɔa kuxi bubu kpena ɖe lãmekaawo ŋu, abe tɔdzisasrãa ƒe azɔlizɔzɔ ene.
• Xewo ƒe Avũ: Xeviwo ƒe avu ƒe kamedede kpena ɖe Resistance Band Supine Hip Bridge March ŋu elabena eɖoa taɖodzinu na nu vevi kple glutes hã, eye wònaa dadasɔ kple liƒo hã nyona ɖe edzi. Esia ate ŋu akpe ɖe ame ŋu be woakpɔ ŋusẽ ɖe edzi eye wòali ke si hiã na tɔdzisasrãa ƒe azɔlizɔzɔa.