Leg Raise we yu go yuz

• Parti ya muntu: Bigeri.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Leg Raise we yu go yuz

di Leg Raise na wan vεsatil εksεsayz we de fכs tכk to di bכdi mכsul dεm, we de mek di kכr trεnk εn stεbiliti. Na fayn wokɔt fɔ ɔl tu di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs, bikɔs dɛn kin chenj am fɔ mek i mach difrɛn fitnɛs lɛvɛl dɛn. Wan wan pipul dɛn go want fɔ du dis ɛgzampul nɔto jɔs fɔ mek dɛn gɛt mɔ trɛnk ɛn balans bɔt fɔ mek dɛn tinap fayn ɛn fɔ mek dɛn nɔ gɛt pen na dɛn bak.

Okukubidde ku: Nkugiyigisa Leg Raise we yu go yuz

• Kip yu leg dɛn stret ɛn togɛda, es dɛn ɔp smɔl smɔl kɔmɔt na grɔn te dɛn mek 90 digri angle wit yu bɔdi.
• Hol dis pozishɔn fɔ sɔm sɛkɔn, kip yu bɛlɛ mɔsul dɛn ɛnjɔy ɛn yu lɔwa bak prɛs pan di flɔ fɔ avɔyd ɛni strɛs.
• Smɔl smɔl, put yu leg dɛn dɔŋ bak dɔŋ to di say we yu bigin, ɛn mek shɔ se yu kɔntrol di we aw yu de muv ɛn bay wilful.
• Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip di rayt fɔm ɔlsay na ɛni lif.

Amakulu mu kubiteekamu Leg Raise we yu go yuz

• Kɔntrol Muvmɛnt: Nɔ mek di mistek we yu rɔsh fɔ du di ɛgzampul. Di men tin fɔ mek yu ebul fɔ rayz yu leg fayn fayn wan na fɔ yuz di muvmɛnt dɛn we yu de muv sloslo ɛn we yu go ebul fɔ kɔntrol. We yu es yu leg, du am sloslo fɔ mek yu bɛlɛ mɔsul dɛn jɔyn. Semweso, put yu leg dɛn dɔŋ smɔl smɔl fɔ mek yu mɔsul dɛn kɔntinyu fɔ gɛt tɛnsiɔn.
• Sɔpɔt fɔ Lɔwa Bak: Fɔ mek yu nɔ strɛs yu lɔwa bak, mek shɔ se i de nia di flɔ ɔl di tɛm we yu de du di ɛgzampul. Nɔ arch yu bak as yu de put yu leg dɔŋ. If yu si se dis nɔ izi, tray fɔ put yu an dɛn ɔnda yu glut fɔ mek yu gɛt mɔ sɔpɔt.
• Rɛnj fɔ Muv: Nɔ mek di mistek fɔ stɔp yu rɛnj fɔ muv. Rays yu leg dɛn te dɛn de perpendicular to

Leg Raise we yu go yuz Ebitala by'omuyigiriza

Mwebale kuteekamu Leg Raise we yu go yuz?

Yes, di wan dɛn we de bigin fɔ du di Leg Raise ɛgzampul kin rili du. Na big eksasaiz fɔ mek di bɛlɛ ɛn hip mɔsul dɛn strɔng. Bɔt i impɔtant fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu ripit di tin dɛn we yu de du as tɛm de go fɔ mek yu nɔ gɛt ɛni bad bad tin we go apin to yu. I impɔtant bak fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm we yu de du di ɛksesaiz fɔ mek shɔ se yu wok fayn ɛn fɔ mek yu nɔ strɛs. If yu fil ɛni diskɔmfɔt ɔ pen, i fayn fɔ stɔp ɛn go to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi.

Ki kitiibwa eby'okukozesa omuntu Leg Raise we yu go yuz?

• Di Hanging Leg Raise na bay we yu de hang pan wan pul-ap bar ɛn es yu leg dɛn ɔp to yu chɛst.
• Di Seated Leg Raise min se yu fɔ sidɔm na di ed pat pan chia ɛn es wan leg wan bay wan, ɛn mek i go stret.
• Di Rivas Lɛg Rays nid fɔ mek yu ledɔm pan yu bɛlɛ ɛn es yu leg dɛn ɔp, wok di mɔsul dɛn na yu lɔwa bak ɛn glut.
• di Sayd Leg Raise dεn kin du am bay we yu tinap stret εn es wan leg to di sayd, dεn de lכs am bak dכn, tכk di כta thigh dεm εn hip dεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Leg Raise we yu go yuz?

• Skwat: Skwat de kompliment di leg rayz bikɔs pan ɔl we di leg rayz de tɔch di lכw abs, skwat de wok di wan ol lכw bכdi inklud di glut, hamstring, εn kwadriseps, we de gi bεlε leg wokaut.
• baysikul kranch: Dis εksεsayz de kompliment di leg rayz as i de fכkus bak pan di lכw bכdi mכsul dεm εn di hip flekshכn dεm, bכt wit ad twist mכshכn, i de εngage di oblik dεm bak, we de gi mכr kכmprεhεnsiv kכr wokכt.