Jiginni Sen kelen Kuru
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Pengenalan kepada Jiginni Sen kelen Kuru
Standing Single Leg Curl ye farikoloɲɛnajɛ ye min bɛ kɛ ni laɲini ye min bɛ sennasanbaraw fanga bonya fɔlɔ, nka a bɛ kɔkolow ni kɔ duguma fana sen don a la. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛlamɔgɔw ma, farikoloɲɛnajɛ kanubagaw ma, walima mɔgɔ o mɔgɔ b’a fɛ ka farikolo duguma fanga ni a sabatili ɲɛ. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a fɛ ka nin farikoloɲɛnajɛ in don u ka delinako la walasa ka farikolo fanga bonya, ka balansi ɲɛ, ani ka senw ni farikolo duguma kɛnɛya bɛɛ dɛmɛ.
Melakukan: Panduan Langkah demi Langkah Jiginni Sen kelen Kuru
- Aw bɛ aw cɛmancɛw to ɲɔgɔn na ani ka aw jija sen kɔrɔtalen gɛnɛgɛnɛ bɛ a ɲɛsin duguma.
- Aw bɛ aw sen kɔrɔtalen gɛnɛgɛnɛ kɔrɔta dɔɔni dɔɔni, ka aw senkɔni na ka taa aw senkɔniw fan fɛ fo ka se a dan na k’a sɔrɔ aw ma aw degun.
- Aw bɛ nin jɔyɔrɔ in minɛ waati dɔɔnin kɔnɔ, aw bɛ aw jija aw kɔnɔbara bɛ baara la ani ka aw farikolo sabati.
- Aw bɛ aw sen jigin dɔɔni dɔɔni ka segin a jɔyɔrɔ fɔlɔ la, ka segin o degeliw kan seginkanni hakɛ ɲininen na sani aw ka wuli ka taa sen tɔ kelen na.
Tips untuk Melakukan Jiginni Sen kelen Kuru
- Core Engagement: Aw bɛ aw core don ani ka aw kɔ tilennen to farikoloɲɛnajɛ bɛɛ kɔnɔ. O tɛna aw dɛmɛ dɔrɔn ka balansi mara, nka a bɛna aw kɔ duguma fana tanga degun ma. Misali min ka teli ka kɛ, o ye ka kɔkili biri walima ka i kunbiri gwan farikoloɲɛnajɛ kɛtuma na, o bɛ se ka kɛ sababu ye ka joginw sɔrɔ minnu bɛ se ka kɛ.
- Lamaga-lamagali min bɛ kɔrɔsi: Aw bɛ sen kelen kɔrɔta ka bɔ duguma ka aw sen kuru ka taa sanfɛ ka taa aw kɔkili fan fɛ, aw bɛ lamagacogo kɔlɔsi ani ka a kɛ dɔɔni dɔɔni. Aw kana fili kɛ ka kɔrɔtɔ farikoloɲɛnajɛ la walima ka fanga kɛ ka sen kɔrɔta, barisa o bɛ se ka kɛ sababu ye ka jogin ani ka dɔ bɔ farikoloɲɛnajɛ nafa la.
- Lamaga-lamagali dafalen: Aw bɛ aw jija ka aw senkɔni gɛrɛ aw kɔkili la i n’a fɔ aw bɛ se ka min kɛ,
Jiginni Sen kelen Kuru Soalan Lazim
Adakah pemula boleh lakukan Jiginni Sen kelen Kuru?
Ɔwɔ, daminɛbagaw bɛ se ka Standing Single Leg Curl degeliw kɛ. Nka, a nafa ka bon ka daminɛ ni girinya nɔgɔmanw ye walima hali ni girinya tɛ a la fewu, ka i sinsin fɔlɔ cogoya ni balansi kan. Ni fanga ni balansi bɛ ka bonya, girinya bɛ se ka fara a kan dɔɔni dɔɔni. A ka ɲi fana ka degelikɛnɛ walima mɔgɔ dɔnbaga dɔ bila ka taabolo ɲɛminɛ walasa ka a cogoya ɲuman sɔrɔ ani ka joginw bali.
Apakah variasi umum bagi Jiginni Sen kelen Kuru?
- Senw kurulenw sigilen : Nin fɛn caman ɲɔgɔnna in na, i bɛ sigi senw kurukuruni masin kan ni i senw bɛ ɲɛfɛ ka u kuru ka taa i fari fan fɛ, k’i sinsin i senkɔniw duguma yɔrɔ kan.
- Stability Ball Leg Curls: Nin cogoya in b’a ɲini i fɛ i ka i da i kɔ kan ni i senw ye stability ball kan ani ka i senw kuru ka taa i farikolo fan fɛ, o fana bɛ i farikolo kolotugudaw minɛ.
- Resistance Band Leg Curl : O fɛn caman ɲɔgɔnna in kama, aw bɛ resistance band siri jiribolo barikama dɔ la ka aw sen kuru ka taa aw farikolo fan fɛ, o b’a to aw bɛ se ka farikoloɲɛnajɛ fanga kɔlɔsi.
- Swiss Ball Hip Raise and Leg Curl: Nin degeli in bɛ daminɛ ni i dalen ye i kɔ kan ni i senw ye Swiss ball kan, o kɔ i bɛ i kɔ kɔrɔta ka i senw kuru ka taa i fari fan fɛ
Apakah latihan yang baik sebagai pelengkap untuk Jiginni Sen kelen Kuru?
- Deadlifts: Deadlifts ye farikoloɲɛnajɛ ye min bɛ farikolo kulu caman baara siɲɛ kelen, i n’a fɔ senkɔniw, kɔkolow ani kɔ duguma. O bɛ Standing Single Leg Curl dafa ni kɔfɛ cakɛda bɛɛ barika bonya ye ani ka farikolo fanga bɛɛ lajɛlen ɲɛ.
- Glute Bridges (Glute Bridges): Glute bridges bɛ glutes ni hamstrings laɲini, o farikolo kelenw de bɛ baara kɛ Standing Single Leg Curl fɛ. Nin farikoloɲɛnajɛ in bɛ se ka dɛmɛ don ka kɔkiliw lamagacogo ni u sabatili ɲɛ, o bɛ se ka Sen kelen kuruli nafa bonya.
Kata kunci berkaitan dengan Jiginni Sen kelen Kuru
- Sen kelen kurulen degeliw
- Farikolo girinya Hamstring Workout
- Degeliw minnu bɛ kɛ ka cɛya barika bonya
- Sen kelen farikolo girinya Curl
- Hamstring Degeliw kɛli so kɔnɔ
- Farikolo girinya Sen Curl
- Senw kurulen jɔli farikoloɲɛnajɛ
- No Minɛnw Hamstring Exercise
- Sen kelen ka cɛsirilan
- Jiginni farikolo girinya Hamstring Curl