Abɔ Ðeka ƒe Tututu

• Kehaos: Miam Chest
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Pectoralis Major Sternal Head, Triceps Brachii
• Teisene Lihased: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head

Sissejuhatus Abɔ Ðeka ƒe Tututu

Single Arm Push-up nye kamedede deŋgɔ aɖe si tua ŋusẽ ɖo, si koŋ tɔa ŋku akɔta, abɔta, kple lãmeka veviwo, evɔ wògawɔa dɔ ɖe abɔwo kple akɔta hã ŋu. Kamedede sesẽ sia sɔ nyuie na kamedede lɔ̃la bibiwo kple kamedefefewɔla siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Ne ame ɖekaɖekawo tsɔ Single Arm Push-up de woƒe ɖoɖowɔɖi me la, woate ŋu ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, ado ŋutilã ƒe dadasɔ nyuie ɖe ŋgɔ, eye wòana woƒe dɔwɔwɔ ƒe ŋutete nadzi ɖe edzi be woate ŋu awɔ dɔ nyuie wu le gbesiagbedɔwo kple kamedefefewo me.

Ülatuse sooritamine: Sisuline õpetus Abɔ Ðeka ƒe Tututu

• Da asi ɖeka ɖe anyigba le wò abɔta te tẽ esime nàtsɔ asi evelia aɖo wò akɔta.
• Ðe wò ŋutilã ɖe anyi to wò abɔta bɔbɔ me, nàna wò ŋutilã nanɔ dzɔdzɔe eye wò akɔta nasẽ, vaseɖe esime wò akɔta naka anyigba kloe.
• Tu wò ŋutilã ɖe dzi va ɖo afisi nèdze egɔme tsoe, eye nàzã alɔ ɖeka si le anyigba ƒe ŋusẽ ko.
• Gbugbɔ wɔ kamededea kple alɔ kemɛa, eye nàkpɔ egbɔ be yewɔ kamededea gbugbɔgawɔ ƒe xexlẽme si sɔ kple alɔ ɖesiaɖe hena ŋusẽ ƒe tsitsi si da sɔ.

Nõuanded sooritamiseks Abɔ Ðeka ƒe Tututu

• **Maintain Body Alignment**: Na wò ŋutilã nanɔ dzɔdzɔe tso ta dzi va ɖo wò afɔkpodzi le ʋuʋua katã me. Ƒo asa na wò akɔta ƒe ʋuʋu alo wò akɔta ƒe akɔta, elabena vodada siawo siwo bɔ ate ŋu ana wò akɔta nate ɖe anyi. De wò nu vevi la me eye nàmimi wò glutes be wòakpe ɖe ŋuwò nàlé wò ɖekawɔwɔ sia me ɖe asi.
• **Ʋuʋu si Dzi Woɖu**: Ðe wò ŋutilã ɖe anyi blewu eye nàɖu edzi, emegbe nàgbugbɔe aƒoe ɖe dzi va ɖo afisi nèdze egɔme tsoe. Ƒo asa na vodada si bɔ si nye be nàɖiɖi kabakaba alo nàzã ʋuʋudedi si le ʋuʋum, si ate ŋu ana abixɔxɔ ƒe afɔkua nadzi ɖe edzi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Kpekpeme ƒe Mama Gbɔgbɔ**: Kpɔ egbɔ be yema wò kpekpeme ɖe wò afɔ bliboa dzi sɔsɔe, ke menye ɖe...

Abɔ Ðeka ƒe Tututu KKK

Kas algajad saavad teha Abɔ Ðeka ƒe Tututu?

Abɔ ɖeka tutu nye kamedede si de ŋgɔ ŋutɔ si bia ŋusẽ kple dadasɔ geɖe. Ðewohĩ asesẽ ŋutɔ na gɔmedzelawo be woawɔ kamedede sia nyuie. Wokafui be woadze egɔme kple push-up veviwo eye vivivi la, woayi ŋgɔ ayi tɔtrɔ sesẽwo gbɔ ne ŋusẽ kple kamedede ƒe seƒe le nyonyom ɖe edzi. Abɔ ɖeka tutu ƒe tɔtrɔ siwo ŋu wotrɔ asi le hã li siwo gɔmedzelawo ate ŋu ate kpɔ, abe kamededea wɔwɔ ɖe gli ŋu alo le woƒe klowo dzi ene. Abe alesi wònɔna ɖaa ene la, ele vevie be nàzã nɔnɔme nyuitɔ atsɔ axe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Abɔ Ðeka ƒe Tututu?

• Incline Single Arm Push-up nye tɔtrɔ si me wodoa asiwo ɖe dzi, si ɖea sesẽa dzi kpɔtɔna eye wònana be gɔmedzelawo te ŋu ɖoa eŋu wu.
• Single Arm Medicine Ball Push-up bia be nàtsɔ asi ɖeka awɔ kamededea ɖe atikebɔl dzi, si ado go wò dadasɔ kple wò nu veviwo ƒe liƒo.
• Single Arm Wide Push-up nye tɔtrɔ si me wotsɔa alɔ si le dɔ wɔm la kekena wu abɔta ƒe kekeme, eye woɖoa akɔta ƒe lãmekawo ɖe dzogoe bubu dzi.
• Single Arm Diamond Push-up nye tɔtrɔ sesẽ aɖe si me wotsɔa asi si le dɔ wɔm la dana ɖe akɔta te le diamond ƒe nɔnɔme me, eye woƒe susu nɔa akɔta etɔ̃awo ŋu wu.

Millised on head täiendavad harjutused Abɔ Ðeka ƒe Tututu?

• Menye ɖeko Plank Rows, si wogayɔna be Renegade Rows, doa ŋusẽ nu veviwo ƒe liƒo abe Single Arm Push-ups ene ko o, ke ewɔa dɔ le megbe lãmekawo hã me, si kpena ɖe ame ŋu be ŋusẽ si le ŋgɔgbe kple megbe ƒe akpa si le etame la nada asɔ.
• Tricep Dips léa fɔ ɖe triceps ŋu, siwo le vevie ŋutɔ na Single Arm Push-ups wɔwɔ, eye le esia ta ate ŋu akpe ɖe eŋu be dɔwɔwɔ kple dzidodo nanyo ɖe edzi le kamedede sesẽ sia me.