Afɔ Dzɔdzɔe Sit-up

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Afɔ Dzɔdzɔe Sit-up

Straight Leg Sit-up nye kamedede si me wowɔa nusianu le si me wotɔa ŋku lãmeka veviwo, vevietɔ abs kple hip flexors, si naa ŋusẽ kple liƒo bliboa nyona ɖe edzi. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu le ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo ate ŋu atiae be yewoatsɔ Afɔ Dzɔdzɔe ƒe Sit-ups ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, ado yewoƒe kamedefefe ƒe ŋutete ɖe ŋgɔ, eye yewoakpe ɖe yewo ŋu le gbesiagbedɔ siwo hiã be woabɔbɔ wo ahakɔ wo dzi la me.

Ülatuse sooritamine: Sisuline õpetus Afɔ Dzɔdzɔe Sit-up

• Da wò asiwo ɖe ta megbe, nàna wò abɔta nakeke, alo nàtso wò abɔwo ɖe wò akɔta.
• De wò lãmeka veviwo me eye nàkɔ wò tame tso anyigba, nàna wò akɔta nanɔ dzɔdzɔe eye wò afɔwo nanɔ anyigba sesĩe.
• Yi edzi nàkɔ wò ŋutilã ɖe dzi vaseɖe esime nànɔ anyi ɖe tsitrenu keŋkeŋ, emegbe nàɖiɖi ɖokuiwò blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé ʋuʋu si dzi nèɖu la me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Afɔ Dzɔdzɔe Sit-up

• **Engage Your Core**: Nu vevitɔ si ana nàkpɔ dzidzedze le afɔ dzɔdzɔe ƒe anyinɔƒee nye be nàwɔ wò core lãmekawo ŋudɔ. Ne èle wò tame kɔm la, kpɔ egbɔ be yezã yeƒe ƒodo ƒe lãmekawo ke menye wò kɔ alo akɔta o. Vodada si bɔ enye be woahe kɔa alo azã akɔta atsɔ akɔ ŋutilãa ɖe dzi, si ate ŋu ana ame nate ɖeɖi ame ŋu eye wòaxɔ abi.
• **Ʋuʋu Siwo Dzi Woɖu**: Ele be ʋuʋua nanɔ blewu eye woakpɔ edzi, ne ele dzi yim kple ne ele ɖiɖim ɖe anyi ake. Ƒo asa na duƒuƒu alo ŋusẽ zazã atsɔ awu anyinɔƒe nɔnɔa nu. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi hã.

Afɔ Dzɔdzɔe Sit-up KKK

Kas algajad saavad teha Afɔ Dzɔdzɔe Sit-up?

Ẽ, gɔmedzelawo ate ŋu awɔ Afɔ Dzɔdzɔe Sit-up kamededea. Gake ele vevie be míade dzesii be kamedede sia ate ŋu asesẽ vie na amesiwo nye ame yeyewo le kamedede me alo amesiwo ƒe lãmeka veviwo gbɔdzɔ. Wokafui be nàdze egɔme kple kamedede bɔbɔe aɖe, abe crunch vevitɔ ene, eye nàyi ŋgɔ vivivi ayi kamedede sesẽwo abe Straight Leg Sit-up ene dzi. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o eye nàƒo nu kple kamedede ŋuti nunyala aɖe ne mèka ɖe alesi nàwɔ kamedede sia dzi o.

Millised on tavalised variatsioonid Afɔ Dzɔdzɔe Sit-up?

• Russiatɔwo ƒe twist sit-up bia be nàtrɔ wò akɔta tso axa ɖeka ayi axa ke esime nèle sit-up wɔm, eye nàƒo wò obliques la nu ƒu.
• Kpakpaluʋui ƒe anyinɔƒe nye tɔtrɔ bubu si me wò afɔwo le kpakpaluʋui ƒe nɔnɔme me (wò afɔwo ƒe afɔkpodziwo ƒoa ƒu eye klowo dona ɖe axawo dzi) ne èle anyinɔƒe nɔnɔ wɔm.
• Atikebɔl ƒe anyinɔƒe bia be nàlé atikebɔl alo kpekpeme aɖe ɖe wò akɔta esime nèle anyinɔƒe nɔnɔ wɔm, si ana kamededea natsi tre ɖe eŋu.
• Jackknife sit-up nye tɔtrɔ si de ŋgɔ wu si me nèkekea wò ŋutilã ɖe anyigba bliboe eye nèƒoa eɖokui ɖe dzi, henɔa agbagba dzem be yeatsɔ yeƒe asiwo aka asi wò afɔbidɛwo ŋu.

Millised on head täiendavad harjutused Afɔ Dzɔdzɔe Sit-up?

• Keke ƒe ʋuʋu ateŋu anye kpeɖeŋutɔ gã aɖe na Straight Leg Sit-ups elabena menye ɖeko woɖoa taɖodzinu na rectus abdominis, lãmeka ma ke si wɔa dɔ le sit-ups me ko o, ke wowɔa nu ɖe ​​obliques kple hip flexors hã ŋu, si doa ŋusẽ core bliboa ƒe ŋusẽ kple liƒo.
• Russiatɔwo ƒe twists nye kpeɖeŋutɔ nyui aɖe na Straight Leg Sit-ups elabena woɖoa taɖodzinu na nu vevi bliboa, vevietɔ obliques, eye wodoa tɔtrɔ ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu ɖe ŋgɔ, akpa siwo ŋu womeléa ŋku ɖo vevie le sit-ups me o.