Seated In Out Afɔ Kɔkɔe le Anyigba
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Sissejuhatus Seated In Out Afɔ Kɔkɔe le Anyigba
Seated In Out Leg Raise on Floor nye ŋutilã ƒe akpa si le anyime ƒe kamedede si ƒe taɖodzinu koŋue nye akɔta ƒe flexors, quadriceps, kple core lãmekawo, si naa ŋusẽ, te ŋu trɔna ɖe nɔnɔmewo ŋu, kple dadasɔ nyona ɖe edzi. Kamedede sia sɔ na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe kamedede ƒe seƒe ɖesiaɖe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana ŋutilã ƒe akpa si le anyime ƒe ŋusẽ nanyo ɖe edzi, ana nu veviwo nali ke, eye yewoada asɔ nyuie wu, eye esiawo katã ate ŋu ana kamedede bliboa nanyo ɖe edzi eye woawɔ dɔ nyuie wu le kamedede vovovowo me.
Ülatuse sooritamine: Sisuline õpetus Seated In Out Afɔ Kɔkɔe le Anyigba
- Ðo ɖe megbe vie, nàde wò nuto si me nèle la me eye nàna wò akɔta nanɔ dzɔdzɔe, emegbe nàkɔ wò afɔwo ɖe dzi tso anyigba va ɖo dzogoe 45 dzi.
- Keke wò afɔwo ɖe wo nɔewo dome vivivi alesi nàte ŋui, eye nàna woakɔ wo dzi ahanɔ dzɔdzɔe.
- Tsɔ wò afɔwo gaƒo ƒu, eye nàlé kɔkɔme kple dzɔdzɔenyenye me ɖe asi.
- Ðe wò afɔwo ɖe anyigba ake be nàwu rep ɖeka nu. Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.
Nõuanded sooritamiseks Seated In Out Afɔ Kɔkɔe le Anyigba
- Ʋuʋu si Dzi Woɖu: Ne èle wò afɔwo kɔm ɖe dzi la, wɔe blewu eye nàɖu edzi. Ƒo asa na duƒuƒu to ʋuʋua me elabena esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Gakpe ɖe eŋu la, ʋuʋu blewu ana wò lãmekawo nawɔ dɔ nyuie wu.
- Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Ðe wò afɔwo ɖe anyi vaseɖe esime woanɔ anyigba tame vie, emegbe nàgakɔ wo ɖe dzi alesi nàte ŋui. Ʋuʋu blibo sia kpɔa egbɔ be èle dɔ wɔm le lãmekawo ƒe ƒuƒoƒo bliboa me. Ƒo asa na vodada si bɔ si nye be nàkɔ wò afɔwo ɖe dzi ahaɖiɖi wo ɖe anyi ƒe akpa aɖe ko.
- Na Wò Nu Vevi Nawɔ Dɔ: Le kamededea katã me la, na wò ƒodo ƒe lãmekawo nanɔ dɔ wɔm. Esia akpe ɖe ŋuwò nàna wò ŋutilã nali ke eye wòana wò dɔwɔwɔ nadzi ɖe edzi
Seated In Out Afɔ Kɔkɔe le Anyigba KKK
Kas algajad saavad teha Seated In Out Afɔ Kɔkɔe le Anyigba?
Ẽ, gɔmedzelawo ate ŋu awɔ Seated In Out Leg Raise on Floor kamededea. Gake ele vevie be nàdze egɔme kple ŋusẽ si bɔbɔ ɖe anyi eye nàdzii ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Kamedede sia tɔa ŋku akɔta kple akɔta ƒe akpa siwo le ete koŋ. Enyo ɣesiaɣi be nɔnɔme kple aɖaŋu nyuitɔ nanɔ ame si be woaƒo asa na abi ɖesiaɖe, eyata ate ŋu aɖe vi na gɔmedzelawo ne hehenala alo ame bibi aɖe nafia mɔ wo le gɔmedzedzea me.
Millised on tavalised variatsioonid Seated In Out Afɔ Kɔkɔe le Anyigba?
- Seated In Out Leg Raise with Resistance Bands: Le tɔtrɔ sia me la, wotsɔa tsitretsiɖeŋuka aɖe ƒoa xlã afɔkpodziawo be wòagatsi tre ɖe eŋu geɖe wu eye wòanye kuxi na kamededea.
- Seated In Out Leg Raise on Bench: Le esi teƒe be nàwɔ kamededea le anyigba la, èwɔa kamededea le zikpui dzi si nana wò afɔwo ƒe ʋuʋu ƒe didime dzina ɖe edzi.
- Seated In Out Leg Raise with Ankle Weights: Afɔkpodzi ƒe kpekpeme tsɔtsɔ kpe ɖe eŋu nana kamededea nu sẽna ɖe edzi, si wɔnɛ be wòsesẽna wu.
- Seated In Out Leg Raise with Medicine Ball: Le tɔtrɔ sia me la, èléa atikebɔl ɖe wò afɔwo dome esime nèle kamededea wɔm, si naa ŋusẽdodo ƒe hehexɔxɔ ƒe akpa bubu aɖe kpena ɖe eŋu.
Millised on head täiendavad harjutused Seated In Out Afɔ Kɔkɔe le Anyigba?
- Glute Bridge: Kamedede sia kpena ɖe Seated In Out Leg Raise on Floor ŋu to ŋusẽdodo glute kple hamstring lãmeka siwo hã wɔa dɔ le afɔdzidede me, si wɔnɛ be ŋutilã ƒe akpa si le ete ƒe dɔwɔwɔ bliboa nyona ɖe edzi.
- Russian Twists: Kamedede sia kpe ɖe Seated In Out Leg Raise on Floor ŋu elabena eƒoa nu tso ƒodo ƒe lãmekawo kple obliques hã ŋu, si naa kamedede si me kɔ wu na nu vevitɔ eye wònaa dadasɔ kple ɖoɖowɔwɔ si hiã na afɔ kɔkɔwo dzina ɖe edzi.
Seotud märksõnad Seated In Out Afɔ Kɔkɔe le Anyigba
- Ŋutilã ƒe kpekpeme ƒe akɔta kamedede
- Kamedede si wodoa afɔ ɖe dzi le anyinɔƒe
- Akɔta ƒe kamedede le xɔ me
- Ŋutilã ƒe kpekpeme afɔ kɔkɔ ƒe ɖoɖowɔɖi
- Anyigbadzi kamededewo na akɔta
- Akɔta ƒe taɖodzinu ƒe kamededewo
- Akɔta ƒe kamedede le aƒeme
- Seated in out afɔ kɔkɔ mɔfiala
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Akɔta ƒe toning anyigba kamededewo.