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Alternate Lying Floor Senw kɔrɔta

Profil Latihan

Bahagian BadanPinggang
PeralatanBerat badan
Otot UtamaRectus Abdominis
Otot Sekunder, Adductor Longus, Iliopsoas, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
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Pengenalan kepada Alternate Lying Floor Senw kɔrɔta

Alternate Lying Floor Leg Raise ye farikoloɲɛnajɛ ye min bɛ kɛ ni fanga ye min bɛ farikolo yɔrɔ kolomaw laɲini fɔlɔ, kɛrɛnkɛrɛnnenya la abs duguma yɔrɔw, ka sɔrɔ ka kɔkiliw fana sen don a la. O ye farikoloɲɛnajɛ ɲuman ye mɔgɔ kelen-kelen bɛɛ bolo farikoloɲɛnajɛ hakɛ bɛɛ la, k’a ta daminɛbagaw la ka se mɔgɔkɔrɔbaw ma, bawo a bɛ se ka ladilan ka kɛɲɛ ni mɔgɔ kelen-kelen bɛɛ fanga n’u ka fɛn caman sɛgɛsɛgɛli ye. Mɔgɔw ​​bɛna a fɛ ka nin farikoloɲɛnajɛ in kɛ walasa k’u farikolo fanga bonya, ka sabatili sabati, ka jɔcogo ɲuman sabati, ani ka se ka kɔdimi dɔgɔya.

Melakukan: Panduan Langkah demi Langkah Alternate Lying Floor Senw kɔrɔta

  • Aw bɛ aw kɔ duguma digidigi duguma, aw bɛ aw kininbolo sen kɔrɔta dɔɔni dɔɔni ka bɔ duguma fo a ka jɔ aw fari la.
  • Aw bɛ nin cogo in minɛ fo sekɔndi damadɔ, ka aw kɔnɔbara fasaw to baara la ani ka aw sen tilennen to i n’a fɔ aw bɛ se ka min kɛ.
  • Aw bɛ aw kininbolo sen jigin dɔɔni dɔɔni ka segin ka jigin ka se a daminɛyɔrɔ ma.
  • Aw bɛ segin o kɛcogo kelen kan ni aw kininbolo sen ye, ka ɲɔgɔn falen-falen senw ni ɲɔgɔn cɛ walasa ka segin hakɛ ɲininen sɔrɔ.

Tips untuk Melakukan Alternate Lying Floor Senw kɔrɔta

  • Lamaga-lamagali minnu bɛ kɔlɔsi: Aw bɛ sen kelen kɔrɔta ka bɔ duguma cogo la min bɛ kɔlɔsi fo a ka kɛ degere 90 ye ni aw farikolo ye. Aw bɛ sen tɔ kelen to a tilennen na ani ka a kɛ duguma. Ni lamaga bɛ kɛ dɔɔni dɔɔni ani ni a bɛ se ka a yɛrɛ minɛ ka ɲɛ, o degecogo bɛna nɔ bɔ ka taa a fɛ. Aw kana teliya ka lamaga-lamagaliw kɛ walima ka fanga kɛ walasa ka aw sen kɔrɔta barisa o bɛ dɔ bɔ farikoloɲɛnajɛ nafa la ani ka dɔ fara joginni farati kan.
  • Aw bɛ aw ka Core (Kɔnɔbara) don a la: Ni aw bɛ aw sen kɔrɔta, aw bɛ aw ka core muscles (kɔnɔna farikolo yɔrɔw) don ɲɔgɔn na. O tɛ dɛmɛ dɔrɔn ka i farikolo sabati, nka a b’a to fana ko i bɛ baara kɛ ni farikolo yɔrɔ bɛnnenw ye. Aw kana aw jigi da aw sen fasaw dɔrɔn kan walasa ka kɔrɔta kɛ.
  • Ninakili: 1 .

Alternate Lying Floor Senw kɔrɔta Soalan Lazim

Adakah pemula boleh lakukan Alternate Lying Floor Senw kɔrɔta?

Ɔwɔ, daminɛbagaw bɛ se ka Alternate Lying Floor Leg Raise degeliw kɛ. Nka, a nafa ka bon ka a daminɛ dɔɔni dɔɔni ani ka a lajɛ ni a cogoya bɛnnen don walasa i kana jogin. A ka ɲi fana ka daminɛ ni segin-ka-bɔnye hakɛ dɔgɔyali ye ani ka dɔ fara a kan dɔɔni dɔɔni ni fanga ni muɲuli bɛ ka bonya. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ kura bɛɛ la, a ka ɲi ka taa farikoloɲɛnajɛla walima farikoloɲɛnajɛla dɔ fɛ walasa ka a dɔn ko a bɛ kɛ ka ɲɛ.

Apakah variasi umum bagi Alternate Lying Floor Senw kɔrɔta?

  • Bent-Knee Alternate Lying Floor Leg Raise: Sani aw ka aw senw to u ka tilennen to, aw bɛ aw gɛnɛgɛnɛw kɔrɔta ka kɛɲɛ ni degere 90 ye, o bɛ se ka taama nɔgɔya daminɛbagaw ma walima minnu kɔ duguma ko bɛ u la.
  • Elevated Alternate Lying Floor Leg Raise: Nin fɛn caman ɲɔgɔnna bɛ kɛ ni i kɔkiliw kɔrɔtalen don dɔɔni plateforme walima banbali kan, o bɛ dɔ fara i lamagacogo kan ani ka i ka dugumabaraw laɲini kosɛbɛ.
  • Alternate Lying Floor Leg Raise with Hip Thrust: Sen kelen kɔrɔtalen kɔfɛ, aw bɛ aw kɔkiliw gɛn ka bɔ duguma ni wulicogo ye, ka aw ka duguma dawolo ni aw kɔkiliw bɛɛ minɛ.
  • Alternate Lying Floor Leg Raise with Ankle Weights: O fɛn caman ɲɔgɔnna ye ka senkɔniw girinya don farikoloɲɛnajɛ kɛtuma na, ka dɔ fara a kan ka farikolo tanga ani ka farikoloɲɛnajɛ kɛ gɛlɛya ye.

Apakah latihan yang baik sebagai pelengkap untuk Alternate Lying Floor Senw kɔrɔta?

  • Bicycle Crunches ye farikoloɲɛnajɛ ɲuman wɛrɛ ye min bɛ Alternate Lying Floor Leg Raises dafa bawo u bɛ kɔnɔbara sanfɛla ni duguma farikolo bɛɛ baara, ka kɔnɔbara bɛɛ fanga ni muɲuli bonya.
  • Russian Twists fana bɛ se ka Alternate Lying Floor Leg Raises dafa ni obliques (obliques) laɲini ye, o cogo la, ka farikoloɲɛnajɛ caman kɛ ka ɲɛsin core region bɛɛ ma.

Kata kunci berkaitan dengan Alternate Lying Floor Senw kɔrɔta

  • Farikolo girinya cɛmancɛ degeliw
  • Alternate Lying Floor Sen kɔrɔta farikoloɲɛnajɛ
  • Senw kɔrɔtalenw ka ɲɛsin cɛsirilan ma
  • Farikolo girinya degeliw kɛli cɛmancɛ la
  • Cɛsiri laɲini farikoloɲɛnajɛw
  • Senw kɔrɔtacogo degeliw kɛ so kɔnɔ
  • Dugukolo degeliw kɛli cɛmancɛ la
  • Senw kɔrɔtacogo ɲɔgɔn falen-falen kɛ cɛsirilan kama
  • Farikolo girinya sen kɔrɔta farikoloɲɛnajɛ
  • Farikolo girinya degeliw minnu sinsinnen bɛ cɛsirilan kan