Afɔ Kekeɖenudɔwɔwɔ Crunch

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Kankama labalaba
• Esmane Lihased: Quadriceps, Rectus Abdominis
• Teisene Lihased: Iliopsoas, Obliques, Sartorius

Sissejuhatus Afɔ Kekeɖenudɔwɔwɔ Crunch

Leg Extension Crunch nye kamedede si me ŋusẽ le si tɔa ŋku ƒodo ƒe lãmekawo koŋ, si kpena ɖe ame ŋu be ŋusẽ vevi kple liƒo nanyo ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe ame ƒe ŋutetewo nu. Menye ɖeko amewo adi be yewoawɔ kamedede sia be yewoƒe akɔta naɖiɖi ko o, ke be yewoana yewoƒe nɔnɔme, dadasɔ, kple ŋutilã bliboa nawɔ ɖeka hã nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Afɔ Kekeɖenudɔwɔwɔ Crunch

• Lé wò afɔwo ɖe afɔkpaa te eye nàlé asiléƒe siwo le axawo dzi be wò ŋutilã nali ke.
• Do wò afɔwo ɖe ŋgɔ tẽe to wò afɔkpodzi ene zazã me, eye nàkpɔ egbɔ be yeƒe akɔta te ɖe megbezikpui dzi sesĩe.
• Ne ènya keke wò afɔwo ɖe enu bliboe ko la, lé nɔnɔmea me ɖe asi vie hafi nàɖiɖi wò afɔwo blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum eye mègana kpekpemeawo naɖiɖi kpata o.

Nõuanded sooritamiseks Afɔ Kekeɖenudɔwɔwɔ Crunch

• Mègaƒu du o: Enye vodada si bɔ be nàƒu du ato ʋuʋuawo me atsɔ adze agbagba be yeawɔ gbugbɔgawɔ geɖe wu. Gake eɖea vi wu be nàwɔ kamededea blewu eye nàɖu edzi. To mɔ sia dzi la, èle ekpɔm be yeƒe lãmekawo le dɔ wɔm bliboe le kamededea katã me, si ana nu nyuiwo nado tso eme.
• Ƒo Asa Na Wò Kɔ Hehe: Ne èle crunch la wɔm la, kpɔ egbɔ be mètsɔ asi le kɔ hem o. Wò asiwo le afima be woatsɔ alé wò ta ɖe te eye mele be woazã wo atsɔ akɔ wò tame o. Esia ate ŋu ana kɔ nate ɖe dzi eye wòaɖe kamededea ƒe dɔwɔwɔ nyuie le wò akɔta dzi akpɔtɔ.
• Do Wò Nu Vevitɔ: Kpɔ egbɔ

Afɔ Kekeɖenudɔwɔwɔ Crunch KKK

Kas algajad saavad teha Afɔ Kekeɖenudɔwɔwɔ Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Leg Extension Crunch kamededea. Gake ele vevie be nàdze egɔme kple ŋusẽ si bɔbɔ ɖe anyi eye nàdzii ɖe edzi vivivi be nàƒo asa na abixɔxɔ. Nɔnɔme nyuitɔ hã le vevie ŋutɔ be woakpɔ viɖe geɖe wu eye woaxe mɔ ɖe teteɖeanyi alo abixɔxɔ nu. Ne gɔmedzelae nènye la, anyo be hehenala alo ame bibi aɖe nafia mɔ wò le gɔmedzedzea me.

Millised on tavalised variatsioonid Afɔ Kekeɖenudɔwɔwɔ Crunch?

• Reverse Crunch nye tɔtrɔ bubu si me nèmlɔa wò akɔta gbadzaa eye nèkɔa wò akɔta tso anyigba to wò klowo hehe yi wò akɔta me, si naa wò akɔta ƒe akpa si le ete wu la ƒoa wo ɖokui ɖe eme.
• Vertical Leg Crunch nye kamededea ƒe mɔnu bubu si me nèkɔa wò afɔwo ɖe dzi tẽ ɖoa ta dzisasrãa gbɔ eye nèwɔa crunch motion la.
• Double Leg Lift Crunch bia be nàkɔ afɔ eveawo tso anyigba esime nèle crunch wɔm, si gadea kuxi bubu aɖe wò nu vevitɔ dzi.
• Cross-body Crunch nye tɔtrɔ si me nètsɔa wò abɔta kple klo tso axa siwo tsi tre ɖe wo nɔewo ŋu va ƒoa ƒui esime nèle crunch la wɔm, eye nèɖoa taɖodzinu na obliques.

Millised on head täiendavad harjutused Afɔ Kekeɖenudɔwɔwɔ Crunch?

• Keke ƒe Crunches: Esiawo wɔa dɔ le abs la abe Leg Extension Crunches ene gake wotsɔa nu aɖe si nye twisting kpena ɖe eŋu, si tɔa ŋku obliques eye wòkpena ɖe ame ŋu be core ƒe ŋusẽ kple liƒo nanyo ɖe edzi.
• Glute Bridges: Kamedede sia kpena ɖe Leg Extension Crunches ŋu to ŋkuléle ɖe glutes kple hamstrings ŋu me, si naa dadasɔ na Quad-focused Leg Extension Crunch eye wòkpena ɖe megbe kɔsɔkɔsɔa ŋu be ŋusẽ nanɔ ametia ƒe akpa si le ete bliboa katã eye wòali ke nyuie wu.