Kpekpeɖeŋunana Prone Hamstring
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Sissejuhatus Kpekpeɖeŋunana Prone Hamstring
Assisted Prone Hamstring kamedede nye kamedede si woɖo taɖodzinu na si doa ŋusẽ akɔta ƒe lãmekawo koŋ eye wònaa woƒe ŋusẽ nɔa wo ŋu, si naa afɔ ƒe ŋusẽ kple liƒo bliboa nyona ɖe edzi. Enye kamedede si ɖea vi na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yeƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi. Zi geɖe la, amewo dea kamedede sia woƒe ɖoɖowɔɖi me be woatsɔ ana kamedefefewo nanyo ɖe edzi, axe mɔ ɖe abixɔxɔ nu, woada asɔ nyuie wu, eye woado alɔ ʋuʋu siwo wɔa dɔ le gbesiagbegbenɔnɔ me.
Ülatuse sooritamine: Sisuline õpetus Kpekpeɖeŋunana Prone Hamstring
- Na wò zɔhɛ alo hehenala natsi tre ɖe wò afɔ ŋu. Ele be woakɔ wò afɔ ɖeka ɖe dzi blewuu, abɔbɔe ɖe klo dzi esime afɔ evelia nanɔ anyigba.
- Ele be wò zɔhɛa nakɔ wò afɔ ɖe dzi blewuu aɖo ta dzisasrãa gbɔ, nàtɔ ne èse le ɖokuiwò me be yekeke gake hafi wòazu nusi mevo o.
- Lé nɔnɔme sia me abe sɛkɛnd 20 va ɖo 30 ene, eye nàgbɔ ya sɔsɔe le ɣeyiɣi bliboa me.
- Ðe wò afɔ blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, emegbe nàgbugbɔ awɔ esia kple wò afɔ kemɛa.
Nõuanded sooritamiseks Kpekpeɖeŋunana Prone Hamstring
- Nɔnɔme Nyuitɔ: Ele be kpeɖeŋutɔa natsi tre ɖe amea ƒe axadzi, alé afɔ si wole kame dem la ƒe afɔkpodzi, eye wòakɔe blewuu ɖo ta akɔta. Ele be kloa nanɔ dzɔdzɔe le ʋuʋua katã me. Kloa bɔbɔ ate ŋu aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ eye wòana ƒunukpeƒewo nate ɖe ame dzi madzemadzee.
- Dzidziɖedzi Vivivi: Ele be kpeɖeŋutɔa nakɔ afɔa ɖe dzi vaseɖe afisi amea nase le eɖokui me be yekeke blewuu, ke menye be wòase veve o. Kateɖedzi fũ ate ŋu ana lãmekawo nate ɖe ame dzi alo axɔ abi bubuwo. Dzi ʋuʋu ƒe didime ɖe edzi vivivi le ɣeyiɣi aɖe megbe ne asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi.
- Nyaƒoɖeamenu Madzudzɔmadzudzɔe: Ele be kpeɖeŋutɔa naƒoe ɖe enu madzudzɔmadzudzɔe eye wòanɔ anyi ɖaa ne ele afɔa kɔm. Ƒo asa na ʋuʋu alo ʋuʋu kpata, si ate ŋu ana nàxɔ abi.
- Dzeɖoɖo Edziedzi: Ele be kpeɖeŋutɔa nalé eme ɖe asi edziedzi
Kpekpeɖeŋunana Prone Hamstring KKK
Kas algajad saavad teha Kpekpeɖeŋunana Prone Hamstring?
Ẽ, gɔmedzelawo ate ŋu awɔ Assisted Prone Hamstring kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme siwo le bɔbɔe eye nàdzi ɖe edzi vivivi ne ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be nɔnɔme nyuitɔ nanɔ asiwò be nàƒo asa na abixɔxɔ. Hehenala alo kamedefefewɔla bibi aɖe ƒe amesinɔnɔ be wòakpe ɖe ŋuwò ahafia mɔe ate ŋu aɖe vi ŋutɔ. Ðo ŋku edzi be ele vevie ɣesiaɣi be nàxɔ dzo hafi nàde kame ɖesiaɖe eye nàfa dzi le ewɔwɔ vɔ megbe.
Millised on tavalised variatsioonid Kpekpeɖeŋunana Prone Hamstring?
- Assisted Prone Hamstring with Resistance Bands: Vovototo sia bia be woazã tsitretsiɖeŋu ƒe ka atsɔ akpe ɖe kamededea ŋu eye wòanye kuxi, si ana lãmekawo nasẽ eye woate ŋu atrɔ ɖe nɔnɔmewo ŋu.
- Assisted Prone Hamstring with Ankle Weights: Ne ètsɔ afɔkpodzi ƒe kpekpemewo kpe ɖe eŋu la, àte ŋu ana kamededea nasẽ ɖe edzi eye nàgatsɔ afɔkpodzi ƒe kpekpemewo akpe ɖe eŋu.
- Assisted Prone Hamstring with a Stability Ball: Eƒe tɔtrɔ sia bia be nàzã bɔl si naa li ke le wò afɔ te, atsɔ dadasɔ kple nu vevi aɖe si ana nànɔ kame dem akpe ɖe kamededea ŋu.
- Assisted Prone Hamstring with a Foam Roller: Tɔtrɔ sia bia be nàda foam roller ɖe wò afɔkpodzi te, si ate ŋu akpe ɖe ŋuwò nàde asi wò afɔkpodziwo ŋu eye wòaɖe asi le teteɖeanyi ŋu ne èle kekem.
Millised on head täiendavad harjutused Kpekpeɖeŋunana Prone Hamstring?
- Glute Bridges ate ŋu ana Assisted Prone Hamstring kamedede ƒe viɖewo nadzi ɖe edzi to glute lãmeka siwo wɔa dɔ ɖekae kple hamstrings hena ŋutilã ƒe akpa si le ete ƒe ʋuʋu vovovowo, si ana dɔwɔwɔ bliboa nanyo ɖe edzi eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
- Swiss Ball Hamstring Curls nye kpeɖeŋutɔ gã aɖe na Assisted Prone Hamstring kamededewo elabena woƒe susu nɔa ŋusẽdodo hamstring lãmekawo hã ŋu, esime wole dadasɔ kple nu vevi ƒe gomekpɔkpɔ ƒe akpa aɖe tom vɛ, si ate ŋu ana ŋutilã bliboa ƒe ɖoɖowɔwɔ kple liƒo nanyo ɖe edzi.
Seotud märksõnad Kpekpeɖeŋunana Prone Hamstring
- Kamedede siwo doa ŋusẽ abɔta
- Kpe asi ɖe Prone Hamstring kamedede ŋu
- Ata ƒe lãmekawo ƒe kamedede
- Hamstring keke kple kpekpeɖeŋu
- Kamedede siwo wowɔna le nɔnɔme si me wobɔbɔ nɔna ŋu
- Kamedede siwo ŋu wokpena ɖo le abɔta
- Kamedede siwo doa ŋusẽ ata
- Kpekpeɖeŋunana le afɔdzideƒe ƒe kamedede
- Hamstring ƒe kamedede siwo woɖo taɖodzinu na
- Afɔdzidede siwo ŋu wokpena ɖo