Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift
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Sissejuhatus Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift
Bodyweight Single Leg Deadlift nye kamedede si woate ŋu azã le mɔ vovovowo nu, si koŋ woɖoa ŋku ɖe akɔtaƒuwo, akɔtaƒuwo, akɔta ƒe akpa si le anyime, kple eƒe akpa vevi aɖe ŋu, si naa ŋutilã bliboa ƒe ŋusẽ kple liƒo nyona ɖe edzi. Enye tiatia nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoana dadasɔ, nuwɔwɔ aduadu, kple ŋusẽ si le akpa ɖeka nanyo ɖe edzi. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu aŋe viɖe siwo le nɔnɔme nyuitɔ, abixɔxɔ nu, kple kamedefefe ƒe ŋutete si nyo wu me.
Ülatuse sooritamine: Sisuline õpetus Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift
- bɔbɔ blewuu yi ŋgɔ le akɔta, nàna wò akɔta nanɔ dzɔdzɔe eye nàkeke wò afɔ si le ablɔɖe me la ɖe megbe be nàda asɔ.
- Yi edzi nàbɔbɔ ɖe ŋgɔ vaseɖe esime wò akɔta nasɔ kple anyigba, alo alesi nàte ŋu atrɔ ɖe nɔnɔmewo ŋui, eye nàkpɔ egbɔ be yeƒe afɔ si le tsitrenu la bɔbɔ vie.
- Tɔ vie le ʋuʋua ƒe gɔme, emegbe nàtrɔ ayi afisi nèdze egɔme tsoe vivivi, eye nàda asɔ ahakpɔ ŋusẽ ɖe edzi le ʋuʋua katã me.
- Gbugbɔ wɔ kamededea na gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ afɔwo eye nàwɔ gbugbɔgawɔ xexlẽme ma ke kple afɔ kemɛa.
Nõuanded sooritamiseks Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift
- Wò susu nanɔ nu ŋu: Dadasɔ nye nu vevitɔ le kamedede sia me. Be nàkpe ɖe ŋuwò nàda asɔ la, di teƒe aɖe si woɖo ɖi le ŋgɔwò eye wò ŋku nanɔ eŋu le ʋuʋua katã me. Esia akpe ɖe ŋuwò nànɔ te sesĩe eye nàkpɔ egbɔ be yele kamededea wɔm nyuie.
- Zã Wò Akɔta: Afɔ ɖeka ƒe deadlift nye akɔta ƒe hinge ʋuʋu, si fia be ele be nuwɔna la natso wò akɔta, ke menye wò klowo gbɔ o. Tu wò akɔta ɖe megbe esi nèle wò ŋutilã ɖiɖim eye nèle wo ʋum yi ŋgɔ esi nètrɔ yi tsitrenu nɔnɔmea me.
- Ƒo asa na Duƒuƒu: Ame geɖe ƒua du toa kamededea me, si ate ŋu ana woada asɔ eye woƒe lãme nasẽ. Di wò ɣeyiɣi le gbugbɔgagblɔ ɖesiaɖe me
Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift KKK
Kas algajad saavad teha Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift?
Ẽ, gɔmedzelawo ate ŋu awɔ Bodyweight Single Leg Deadlift kamededea godoo. Ke hã, ele vevie be nàdze egɔme blewu eye wò susu nanɔ nɔnɔme nyui ŋu be nàƒo asa na abixɔxɔ. Kamedede sia kpena ɖe ame ŋu wòda sɔ, li ke, eye ŋusẽ nɔa ame ƒe akpa si le ete, vevietɔ akɔtaƒuwo kple akɔtaƒuwo ŋu. Esi nènye gɔmedzela ta la, ate ŋu asesẽ na wò be nàda asɔ, eyata àte ŋu azã gli alo zikpui atsɔ akpe ɖe ŋuwò. Ne wò ŋusẽ kple wò dadasɔ le nyonyom ɖe edzi la, àte ŋu adzi kuxia ɖe edzi ne ètsɔ kpekpemewo kpee alo nègawɔe zi geɖe. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe.
Millised on tavalised variatsioonid Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift?
- BOSU Ball Single Leg Deadlift: Wowɔa tɔtrɔ sia le BOSU bɔl dzi be wòada asɔ eye wòali ke nyuie wu.
- Single Leg Deadlift with Knee Drive: Tɔtrɔ sia tsɔa klo ƒe ʋuʋu kpena ɖe eŋu le ʋuʋua ƒe nuwuwu be wòawɔ ɖeka kple core kple hip flexors.
- Single Leg Deadlift with Resistance Band: Tɔtrɔ sia zãa resistance band tsɔ kpena ɖe teteɖeanyi ŋu eye wòdzia kamededea ƒe sesẽ ɖe edzi.
- Single Leg Deadlift with Jump: Tɔtrɔ sia tsɔa titri kpena ɖe eŋu le ʋuʋua ƒe nuwuwu be dzitodzito ƒe ŋusẽ nadzi ɖe edzi eye wòana nyitsu ƒe lãmekawo nawɔ dɔ.
Millised on head täiendavad harjutused Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift?
- Glute Bridges: Kamedede sia tɔa ŋku glutes kple hamstrings hã, abe Single Leg Deadlift ene, gake wowɔa esia le akɔta ƒe nɔnɔme me. Tɔtrɔ sia wɔnɛ be woate ŋu awɔ dɔ tso lãmekaawo ŋu tso dzogoe bubu dzi, si wɔnɛ be ŋusẽ kple liƒo bliboa dzina ɖe edzi.
- Kplɔ̃wo: Togbɔ be kamedede vevi aɖe koŋue wònye hã la, ʋuƒoawo ƒoa wo ɖokui ɖe akɔta kple akɔtaƒuwo hã me. Lãmetsi siawo ƒe ŋusẽdodo ate ŋu ana wò dadasɔ kple liƒo nanyo ɖe edzi, siwo nye nu vevi siwo ana nàwɔ Bodyweight Single Leg Deadlift nyuie.
Seotud märksõnad Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift
- Afɔ Ðeka Deadlift kamedede
- Ŋutilã ƒe kpekpeme ƒe ata ƒe kamedede
- Ŋutilã ƒe kpekpeme Afɔ Ðeka Deadlift ƒe ɖoɖowɔɖi
- Kamedede siwo doa ŋusẽ ata
- Dɔwɔnu aɖeke mele ata ƒe kamedede o
- Afɔ ɖeka ƒe ŋutilã ƒe kpekpeme ƒe kamedede
- Ŋutilã ƒe kpekpeme ƒe kamedede na ata
- Afɔ ɖeka ƒe deadlift si me kpekpeme mele o
- Ŋutilã ƒe kpekpeme ƒe kamedede hena afɔ ƒe ŋusẽdodo
- Ameti ƒe akpa ɖeka ƒe kamedede