Alakpadada ƒe Kɔkɔe
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Sissejuhatus Alakpadada ƒe Kɔkɔe
Alakpadada Kɔkɔ nye kamedede si woate ŋu azã le mɔ vovovowo nu si koŋ tɔa ŋku lãmeka veviwo, gake ewɔa dɔ ɖe abɔwo, abɔta, kple afɔwo hã ŋu, si naa kamedede si me kɔ si ate ŋu ana ŋusẽ, asitɔtrɔ le nɔnɔmewo ŋu, kple dadasɔ nanyo ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzela siwo le didim be yewoatu yewoƒe gɔmeɖoanyiŋusẽ ɖo dzi va ɖo kamedefefewɔla bibi siwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutete nanyo ɖe edzi dzi. Amewo ate ŋu atiae be yewoatsɔ Lying Lifting ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wòdoa lãmekawo ƒe gɔmesese kple dzidodo ɖe ŋgɔ ko o, ke ekpena ɖe ame ŋu le tenɔnɔ ƒe nɔnɔme nyuitɔ me eye wòɖea akɔtave ƒe afɔkua dzi kpɔtɔna hã.
Ülatuse sooritamine: Sisuline õpetus Alakpadada ƒe Kɔkɔe
- Eyome, kɔ wò afɔ eveawo ɖe dzi blewuu tso anyigba, eye nàna woanɔ dzɔdzɔe, vaseɖe esime woanɔ tsitrenu alo woagogo tsitrenu alesi nàte ŋui.
- Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàna wò nuto si me nèle la nanɔ dɔ wɔm eye wò akɔta nanɔ gbadzaa ɖe anyigba.
- Emegbe, ɖiɖi wò afɔwo blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yele ʋuʋua dzi ɖum eye màɖe mɔ wò afɔwo nagadze anyi ko o.
- Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi eye yeaɖu edzi le ɣeyiɣi bliboa me.
Nõuanded sooritamiseks Alakpadada ƒe Kɔkɔe
- Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba. Ele be woawɔ Lying Lift la blewu, si dzi woaɖu. Kɔ wò afɔwo ɖe dzi ɖekae, eye nàna woanɔ dzɔdzɔe vaseɖe esime woanɔ tsitre ɖe anyigba. Emegbe nàɖiɖi wo ɖe anyi vivivi ake. Mègana wò afɔwo naɖiɖi kaba gbeɖe o elabena esia ate ŋu ana wò akɔta ƒe akpa si le anyime nate ɖe dziwò.
- Engage Your Core: Be nàkpɔ viɖe geɖe tso Lying Lift me la, ele vevie be nàde wò ƒodo ƒe lãmekawo me. Menye ɖeko esia kpena ɖe ŋuwò nèkpɔa wò akɔta ta ko o, ke eɖoa wò lãmeka veviwo hã ŋu nyuie. Vodada si bɔ enye be womeƒoa nu tso akɔta ƒe akpa si le eme ŋu o eye woɖoa ŋu ɖe akɔta ƒe akpa siwo wotsɔna ƒoa akɔta ŋu wu, si ate ŋu ana akɔta nase veve.
Alakpadada ƒe Kɔkɔe KKK
Kas algajad saavad teha Alakpadada ƒe Kɔkɔe?
Ẽ, gɔmedzelawo ate ŋu awɔ Lying Leg Lift ƒe kamededea. Enye kamedede gã aɖe be woatsɔ aƒo eɖokui ɖe nuto si le eme la me ahado ŋusẽe, vevietɔ ƒodo ƒe lãmeka siwo le ete. Ke hã, ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme nyuitɔ me léle ɖe asi ŋu be nàƒo asa na abi ɖesiaɖe si ate ŋu adzɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ne èse veve alo vevesese aɖe la, anyo wu be nàdzudzɔ eye nàbia kamedede ŋuti nunyala alo lãmesẽdɔwɔla.
Millised on tavalised variatsioonid Alakpadada ƒe Kɔkɔe?
- "Side Lying Lift" bia be nàmlɔ wò axadzi eye nàkɔ wò tame alo afɔwo ɖe dzi, eye nàɖo taɖodzinu na lãmeka siwo le tsia dzi.
- "Prone Lying Lift" nye tɔtrɔ si me nèmlɔa wò dɔgbo dzi eye nèkɔa wò tame alo afɔwo ɖe dzi, si doa ŋusẽ akɔta kple glute lãmekawo.
- "Lying Hip Lift" bia be nàmlɔ wò akɔta eye nàkɔ wò akɔta ɖe dzi, eye nàlé fɔ ɖe glutes kple hamstring lãmekawo ŋu.
- "Lying Leg Lift" la na nèmlɔa wò akɔta eye nèkɔa afɔ ɖeka alo evea siaa ɖe dzi, eye nèɖoa taɖodzinu na ƒodo ƒe lãmeka siwo le ete.
Millised on head täiendavad harjutused Alakpadada ƒe Kɔkɔe?
- Glute Bridges hã kpena ɖe Lying Lifting ŋu elabena woɖoa taɖodzinu na lãmeka ƒe hatsotso mawo tɔgbe, vevietɔ glutes kple hamstrings, si wɔnɛ be Lying Lifting ƒe viɖewo dzina ɖe edzi eye wònaa akɔta ƒe ʋuʋu nyona ɖe edzi.
- Planks nye kamedede bubu si kpena ɖe Lying Lifting ŋu, elabena wodoa ŋusẽ lãmeka vevi siwo le vevie ŋutɔ na dadasɔ kple liƒo me léle ɖe asi le Lying Lifting me, si wɔnɛ be abixɔxɔ ƒe afɔkua dzi ɖena kpɔtɔna.
Seotud märksõnad Alakpadada ƒe Kɔkɔe
- Barbell Hip Kamedede
- Alakpadada ƒe Kɔkɔe ƒe Kamedede
- Akɔta ƒe Ŋusẽdodo kple Barbell
- Barbell Lifts siwo le alakpa dam
- Lying Hip Exercise kple Kpekpemewo
- Barbell Kamedede na Akɔta
- Alakpadada Kɔkɔ Barbell Hehenasuku
- Ŋusẽdodo Akɔta to Barbell zazã me
- Alakpa Kɔkɔ Kamedede na Akɔta
- Barbell ƒe Akɔta Kɔkɔe