Levier jɔlen sen kɔrɔtalen
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Pengenalan kepada Levier jɔlen sen kɔrɔtalen
Lever Standing Leg Raise ye farikolo duguma farikoloɲɛnajɛ ye min bɛ kɔkiliw, kɔkolo naani ani kɔnɔbara fasaw laɲini ani k’u barika bonya, ka sɔrɔ fana ka balansi ni sabatili ɲɛ. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛlamɔgɔw ma, farikoloɲɛnajɛ kanubagaw ma, walima mɔgɔ o mɔgɔ b’a fɛ ka farikolo duguma fanga ni fɛn caman sɛgɛsɛgɛ. Mɔgɔw bɛ se k’a fɛ ka nin degeliw in don u ka delinako la walasa k’u ka farikoloɲɛnajɛ kɛcogo ɲɛ, ka dɛmɛ don joginw kunbɛnni na, walima ka u senw ni u kɔnɔna farikolo yɔrɔw toni dɔrɔn.
Melakukan: Panduan Langkah demi Langkah Levier jɔlen sen kɔrɔtalen
- Aw bɛ aw girinya wuli sen kelen kan, ka a biri dɔɔni walasa aw kana aw gɛnɛgɛnɛ datugu.
- Aw bɛ sen tɔ kelen kɔrɔta dɔɔni dɔɔni ka taa kɛrɛ fɛ ka se a dan na, k’a to a ka tilennen ani k’a sɔrɔ aw ma aw farikolo lamaga.
- Aw bɛ a jɔyɔrɔ minɛ sekɔndi damadɔ kɔnɔ, ka a lajɛ ni aw kɔnɔna bɛ baara kɛ ani ka aw jɔcogo tilennen to.
- Aw bɛ aw sen jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, o kɔ aw bɛ segin o degeliw kan aw b’a fɛ ka seginkanni hakɛ min kɛ sani aw ka wuli ka taa sen tɔ kelen na.
Tips untuk Melakukan Levier jɔlen sen kɔrɔtalen
- **Lamaga-lamagali min bɛ kɔrɔsi**: Aw bɛ aw yɛrɛ tanga fili ma min bɛ kɛ tuma caman na, n’o ye ka aw sen wuli walasa ka fanga sɔrɔ. Lamaga-lamagali ka kan ka kɔlɔsi ani ka kɛ ni laɲini ye. Aw bɛ aw sen kɔrɔta sanfɛ i seko la ka aw to a kunbɛnni na, o kɔ aw bɛ a jigin ka segin duguma dɔɔni dɔɔni. O bɛna a to aw bɛ farikolo yɔrɔ laɲininenw baara k’a sɔrɔ aw ma joginni farati lase aw ma.
- **Engage Your Core**: Ni aw bɛ aw sen kɔrɔta, aw ye aw jija ka aw core muscles engage. O tɛ dɛmɛ dɔrɔn ka balansi mara, nka a bɛ farikoloɲɛnajɛ wɛrɛ fara i ka abs kan. Misali min ka teli ka kɛ, o ye ka kɔkolo lafiya, o bɛ se ka kɛ sababu ye ka kɔ duguma degun.
- **Aw kana aw sen jɔlen datugu**: Aw bɛ aw jɔlen sen kɔrɔta dɔɔni walasa aw kana degun caman bila aw gɛnɛgɛnɛ na. Ni aw ye aw gɛnɛgɛnɛ datugu, o bɛ se ka kɛ sababu ye ka kolotugudaw degun ani ka se ka kɛ sababu ye
Levier jɔlen sen kɔrɔtalen Soalan Lazim
Adakah pemula boleh lakukan Levier jɔlen sen kɔrɔtalen?
Ɔwɔ, daminɛbagaw bɛ se ka Lever Standing Leg Raise degeliw kɛ. Nka, u ka kan ka daminɛ ni girinya nɔgɔman ye ani ka u sinsin u cogoya ɲuman marali kan walasa ka u yɛrɛ tanga joginni si ma min bɛ se ka kɛ. A ka ɲi fana mɔgɔ dɔ ka sɔrɔ min bɛ farikoloɲɛnajɛ in dɔn, i n’a fɔ mɔgɔ yɛrɛ degebaga, min bɛ daminɛbagaw kɔlɔsi ani k’u bilasira.
Apakah variasi umum bagi Levier jɔlen sen kɔrɔtalen?
- Rear Lever Leg Raise: Nin cogo in na, i bɛ jɔ ka ɲɛsin levier masin ma ani ka i sen kɔrɔta i kɔfɛ, ka glute muscles laɲini.
- Lever Standing Single-Leg Raise: O fɛn caman ɲɔgɔnna ye ka jɔ sen kelen kan ani ka baara kɛ ni levier masin ye walasa ka tɔ kelen kɔrɔta, o bɛ gɛlɛya don i ka balansi ni i ka core sabatili la.
- Lever Standing Leg Raise with Twist: Nin fɛn caman ɲɔgɔnna in bɛ twist dɔ fara sen kɔrɔtalen sanfɛ walasa ka obliques ni core muscles wɛrɛw minɛ.
- Lever Standing Leg Raise with Ankle Weights: Ni aw ye senkɔniw fara sennasanbara jɔlen kan, o bɛ dɔ fara gɛlɛya kan, wa o bɛ se ka dɛmɛ don ka fanga ni muɲuli sabati senw ni u kɔnɔna na.
Apakah latihan yang baik sebagai pelengkap untuk Levier jɔlen sen kɔrɔtalen?
- Fogonfogonw : Fogonfogonw fana bɛ ɲɛgɛnw ni senkɔniw laɲini, olu ni Lever Standing Leg Raise bɛ tali kɛ ɲɔgɔn na, wa u bɛ dɛmɛ ka balansi ni ɲɔgɔndɛmɛ ɲɛ, o bɛ se ka Lever Standing Leg Raise baarakɛcogo n’a nafa bonya.
- Deadlifts : Deadlifts ye dafalenba ye Lever Standing Leg Raise la barisa u bɛ senkɔniw ni kɔ duguma laɲini, farikolo minnu bɛ baara kɛ cogo la min tɛ ɲɛ Lever Standing Leg Raise waati la, o la fanga bɛ bɛn farikolo duguma.
Kata kunci berkaitan dengan Levier jɔlen sen kɔrɔtalen
- Leverage Machine Senw kɔrɔta
- Hip Targeting Farikoloɲɛnajɛ
- Senna-tɛgɛrɛ jɔlenw ni Masina
- Gym minɛnw ka ɲɛsin Hip Workout ma
- Senw kɔrɔtacogo degeliw
- Leverage Machine ka ɲɛsin Hips ma
- Degeliw minnu bɛ kɛ ka kɔkiliw barika bonya
- Senw kɔrɔtacogo jɔlen
- Leverage Masina ka farikoloɲɛnajɛw
- Fitness Machine min bɛ kɛ ni hip Exercise ye