Alternate laying floor leg rayz

• Parti ya muntu: Mbili, Makong.assertNotip isua baibai.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Iliopsoas, Rectus Abdominis
• amagezi ag'omusa: , Adductor Longus, Adductor Magnus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Okuwandikira ku Alternate laying floor leg rayz

di Alternate Lying Floor Leg Raise na bεnεfit εksεsayz we de fכs tכk bכt di lכw bכdi mכsul dεm εn di hip fleksכr dεm, we de εp fכ mek di kכr strכng εn bεlε bεlε. Dis ɛgzampul fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs dɛn kin chenj am izi wan fɔ mek i mach di wan wan trɛnk lɛvɛl. Wan wan pipul kin want fɔ put dis ɛgzampul insay dɛn rutin fɔ mek di kɔr stebul, fɔ mek dɛn tinap fayn, ɛn fɔ ɛp fɔ muv ɛvride ɔ fɔ du ɔda atletik pefɔmɛns.

Okukubidde ku: Nkugiyigisa Alternate laying floor leg rayz

• Lift wan leg kɔmɔt na grɔn, kip am stret, te i mek 90 digri angle wit yu bɔdi.
• Hol dis pozishɔn fɔ sɔm sɛkɔn, dɔn smɔl smɔl, put yu leg dɔŋ bak dɔŋ na grɔn.
• Ripit di sem muvmɛnt wit yu ɔda leg, kip yu lɔwa bak prɛs pan di flɔ ɔl di tɛm we yu de du di ɛgzampul.
• Kɔntinyu fɔ chenj bitwin di tu leg dɛn fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kɔntrol di muvmɛnt dɛn ɛn bay wilful.

Amakulu mu kubiteekamu Alternate laying floor leg rayz

• Kɔntrol Muvmɛnt: We yu de es yu leg ɔp, du am sloslo ɛn kɔntrol am. Nɔ mek di kɔmɔn mistek we yu kin mek fɔ yuz mɔmɛnt fɔ es yu leg, bikɔs dis kin mek yu lɔw bak strɛs ɛn i kin mek di ɛksesaiz nɔ wok fayn pan yu bɛlɛ mɔsul dɛn.
• Kip Yu Lɔwa Bak Prɛs Dɔŋ: Wan mistek we dɛn kin mek na fɔ arch di lɔwa bak ɔf di flɔ, we kin mek yu bak pen ɛn wund. Fɔ avɔyd dis, kip yu lɔwa bak prɛs tranga wan pan di flɔ di tɛm we yu de muv ɔl di tɛm. Yu kin ajɔst dis bay we yu de ɛnjɔy yu kɔr ɛn imajin se yu de tray fɔ prɛs yu bɛlɛ bɔtin dɔŋ to di flɔ.
• Ful Rɛnj fɔ Muv: Mek shɔ se yu de yuz ful rɛnj fɔ muv bay we yu de put yu leg dɔŋ te i fa

Alternate laying floor leg rayz Ebitala by'omuyigiriza

Mwebale kuteekamu Alternate laying floor leg rayz?

Yes, di wan dɛn we de bigin kin du di Alternate Lying Floor Leg Raise ɛgzampul. Na big eksasaiz fɔ wok pan di mɔsul dɛm na di bɛlɛ we de dɔŋ. Bɔt dɛn fɔ bigin sloslo ɛn kɔntinyu fɔ gɛt di rayt fɔm fɔ mek dɛn nɔ wund. If dɛn gɛt ɛni prɔblɛm ɔ pen, dɛn fɔ stɔp wantɛm wantɛm ɛn go to pɔsin we sabi bɔt fitnɛs.

Ki kitiibwa eby'okukozesa omuntu Alternate laying floor leg rayz?

• Dabl Leg Flɔ Rays: Bifo yu de chenj yu leg dɛn, yu de rayz ɔl tu di leg dɛn wan tɛm, we de mek di chalenj to yu kɔr mɔsul dɛn bɔku.
• Weighted Leg Floor Raise: Insay dis difrɛns, yu kin wɛr anklɛ wet ɔ ol dɔmbɛl bitwin yu fut, we de ad rɛsistɛns fɔ mek di ɛksesaiz nɔ izi.
• Bent-Knee Floor Raise: Bifo yu kip yu leg dɛn stret, yu de bɛn yu ni dɛn we yu de rayz yu leg dɛn. Dis kin izi fɔ yu na yu bak we de dɔŋ.
• Elevated Lying Floor Leg Raise: Dis vεryushכn involv fכ du di εksεsayz pan inklin bεnch כ wit yu hip dεm εlevεt pan blכk כ stεp, we de inkrεs di rεnj fכ muv εn di chalenj to yu kכr mכsul dεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Alternate laying floor leg rayz?

• Baysikul Krεnch: dεn ya de wok di rεktus abdominis εn di obliques, we sכm kayn we lεk Alternate Lying Floor Leg Raises, we de mek di כvala bכdi trεnk εn ebul fכ bia.
• Russian Twists: Dis eksasaiz de kompliment Alternate Lying Floor Leg Raises bay we i de target di obliques en transverse abdominis, so i de ep fכ improve rotational strength en stebiliti, we bεnεfit fכ difrεn evride aktiviti dεm εn spot.