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Hanging Afɔ Dzɔdzɔe Hip Raise

Ülatuse profiil

KehaosTsiitsinaba
VarustusAwoɖewo ɖe eye diname la.
Esmane LihasedRectus Abdominis
Teisene Lihased, Adductor Longus, Iliopsoas, Obliques, Quadriceps, Sartorius
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Sissejuhatus Hanging Afɔ Dzɔdzɔe Hip Raise

Hanging Straight Leg Hip Raise nye ƒodo ƒe kamedede sesẽ aɖe si tɔa ŋku akɔta ƒe akpa siwo le ete, akɔta ƒe akɔta ƒe ƒoƒo, kple akɔta ƒe akpa siwo le tsia dzi, si doa ŋusẽ vevi kple liƒo ɖe ŋgɔ. Enyo ŋutɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo di be yewoana yewoƒe ƒodo ƒe gɔmesese nanyo ɖe edzi eye yewoana ŋutilã bliboa dzi ɖuɖu nanyo ɖe edzi. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu akpɔ mɔ be yewoƒe tenɔnɔ nanyo ɖe edzi, yewoƒe kamedefefewo nanyo ɖe edzi, eye yewoƒe akɔtave dzi naɖe akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Hanging Afɔ Dzɔdzɔe Hip Raise

  • Na wò afɔwo nanɔ ɖeka eye nànɔ dzɔdzɔe, emegbe nàkɔ wo ɖe dzi vivivi le ŋgɔwò vaseɖe esime woasɔ kple anyigba.
  • Ne wò afɔwo nya sɔ ko la, yi ʋuʋua dzi to wò akɔta kɔkɔ ɖe wò akɔta me, eye nàkpɔ egbɔ be yeƒe afɔwo kple megbe le dzɔdzɔe.
  • Lé nɔnɔme sia me ɖe asi vie, emegbe nàɖiɖi wò akɔta kple afɔwo blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe le mɔ si dzi nàɖu nu.
  • Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Hanging Afɔ Dzɔdzɔe Hip Raise

  • Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ wò afɔwo ɖe dzi. Esia nye vodada si bɔ si ate ŋu ana ame nade kame nyuie o eye wòate ŋu axɔ abi. Ke boŋ, lé fɔ ɖe wò lãmeka veviwo zazã ŋu be nàtsɔ akpɔ wò afɔwo ƒe ʋuʋu dzi.
  • Gbɔgbɔ: Gbɔgbɔ nyuie hiã vevie ne èle kamedede sia wɔm. Gbugbɔ ya ne èle wò afɔwo kɔm eye nàgbɔ ya ne èle wo ɖiɖim. Wò gbɔgbɔ léle ɖe te ate ŋu ana wò ŋutilã nate ɖe dzi madzemadzee.
  • Ŋgɔyiyi Vivi: Ne ènye kamedede gɔmedzela la, ate ŋu asesẽ na wò be nàtsɔ afɔ dzɔdzɔe awɔ kamedede sia. Àte ŋu adze egɔme kple klo siwo wobɔbɔ eye nàɖɔ wo ɖo vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Ƒo asa na duƒuƒu yi afɔɖeɖe deŋgɔa me elabena ate ŋu ana nàxɔ abi.

Hanging Afɔ Dzɔdzɔe Hip Raise KKK

Kas algajad saavad teha Hanging Afɔ Dzɔdzɔe Hip Raise?

Ẽ, gɔmedzelawo ate ŋu awɔ Hanging Straight Leg Hip Raise kamededea, gake ate ŋu asesẽ. Kamedede sia bia ŋusẽ vevi kple dziɖuɖu nyuie. Ele be gɔmedzelawo nadze egɔme kple tɔtrɔ siwo le bɔbɔe wu, abe klo kɔkɔ si le xɔxlɔ̃m alo afɔ kɔkɔ si mlɔ anyi ene, eye vivivi la, woayi ŋgɔ ayi Afɔ Dzɔdzɔe ƒe Akɔta Kɔkɔe dzi ne woƒe ŋusẽ le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàwɔ kamededewo le nɔnɔme nyuitɔ me be màgaxɔ abi o.

Millised on tavalised variatsioonid Hanging Afɔ Dzɔdzɔe Hip Raise?

  • Weighted Straight Leg Hip Raise: Ne ètsɔ kpekpeme kpe ɖe eŋu, abe atike ƒe bɔl ene, nana kamededea sesẽna eye wòsẽna ɖe edzi, eye wòɖoa taɖodzinu na wò lãmeka veviwo nyuie wu.
  • Oblique Hanging Straight Leg Hip Raise: Tɔtrɔ sia bia be nàtrɔ wò akɔta ɖe axa ɖeka ne èle wò afɔwo kɔm ɖe dzi, si tɔa ŋku lãmeka siwo le tsia dzi le wò ƒodo ƒe axawo dzi.
  • Hanging Straight Leg Hip Raise with a Twist: Le tɔtrɔ sia me la, èkɔa wò afɔwo ɖe dzi tẽe eye emegbe nètrɔa wò ŋutilã ƒe akpa si le ete la ɖe axadzi, si tɔa ŋku akɔta siwo le tsia dzi kple esiwo le ete le ɣeyiɣi ɖeka me.
  • Alternating Hanging Straight Leg Hip Raise: Tɔtrɔ sia bia be woakɔ afɔ ɖeka ɖe dzi le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu be wòada asɔ ahawɔ ɖeka nyuie wu evɔ wòana lãmeka veviawo nade kame nyuie kokoko.

Millised on head täiendavad harjutused Hanging Afɔ Dzɔdzɔe Hip Raise?

  • Bicycle Crunches hã kpena ɖe Hanging Straight Leg Hip Raise ŋu elabena wo ame evea siaa lɔ akɔta ƒe ʋuʋu kple kekeɖenudɔwɔwɔ ɖe eme, si menye ɖeko wòdoa ŋusẽ ƒodo ƒe lãmekawo ko o, ke enaa akɔta ƒe ʋuʋu hã nyona ɖe edzi.
  • Russiatɔwo ƒe Twists nye kamedede gã aɖe si kpena ɖe wo nɔewo ŋu elabena abe Hanging Straight Leg Hip Raise ene la, wowɔa nu vevi bliboa, gake wotea gbe ɖe obliques dzi etɔxɛe, si wɔnɛ be akɔta ƒe tɔtrɔ ƒe ŋusẽ kple asitɔtrɔ le nɔnɔme ŋu dzina ɖe edzi.

Seotud märksõnad Hanging Afɔ Dzɔdzɔe Hip Raise

  • Hanging Straight Leg Hip Kɔkɔe kamedede
  • Ŋutilã ƒe kpekpeme kamedede na akɔta
  • Kamedede siwo woɖo ɖe akɔta ŋu
  • Hanging Leg Raises na abs
  • Ŋutilã ƒe kpekpeme Akɔta ƒe kamededewo
  • Hanging Hip Raise ƒe kamededewo
  • Ŋusẽdodo Akɔta kple Afɔ Kɔkɔe si Wotsɔ Hehe
  • Ŋutilã ƒe kpekpeme Hanging Straight Leg Hip Raise
  • Akɔta ƒe ʋuʋu ƒe kamededewo
  • Hanging Leg Raise ƒe vovototowo