Agbasasã

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques, Quadriceps, Serratus Anterior, Tensor Fasciae Latae

Sissejuhatus Agbasasã

Tɔdzisasrã ƒe kamedede nye kamedede si tua ŋusẽ ɖo si ƒe taɖodzinu koŋue nye gluteus maximus, hamstrings, kple core, si kpena ɖe ame ŋu be ŋusẽ si le ame ƒe akpa si le anyime, akɔta ƒe ʋuʋu, kple aklã ƒe liƒo nanyo ɖe edzi. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, siwo dometɔ aɖewoe nye amesiwo le hayahayam tso abi me alo amesiwo le didim ko be yewoana yewoƒe kamedede ƒe ɖoɖoa nanyo ɖe edzi. Amewo adi be yewoawɔ Bridge kamededewo elabena ate ŋu akpe ɖe ame ŋu wòanɔ te nyuie wu, aɖe akɔtave dzi akpɔtɔ, eye wòana ŋutilã bliboa nada asɔ ahali ke.

Ülatuse sooritamine: Sisuline õpetus Agbasasã

• Na wò afɔwo naɖe wo nɔewo ɖa vaseɖe akɔta eye nàkɔ wò akɔta blewuu tso anyigba to wò afɔkpodziwo tutu me, nàkpɔ egbɔ be wò abɔta, akɔta kple klowo sɔ ɖe wo nɔewo nu le fli dzɔdzɔe dzi.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be wò nu vevi la le dɔ wɔm eye wò akɔta ƒo.
• Ðe wò akɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàlé ɖokuiwò dzi ɖuɖu me ɖe asi le ʋuʋua katã me.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Agbasasã

• Ðoƒe Nyuitɔ: Mlɔ anyi ɖe akɔta eye wò klowo nabɔbɔ eye afɔwo nabɔbɔ ɖe anyigba. Ele be wò afɔwo nado tso wo nɔewo gbɔ abe akɔta ene eye woate ɖe wò akɔta ale gbegbe be nàte ŋu atsɔ asibidɛwo aka asi wò afɔkpodzi ŋu. Esiae nye teƒe nyuitɔ si woadze tɔdzisasrãa ƒe kamededea gɔme le.
• Do Wò Nu Vevitɔ: Be nàwɔ tɔdzisasrãa nyuie la, ele be nàtsɔ wò lãmeka veviwo awɔ dɔe. Ne èle wò akɔta kɔm tso anyigba la, mimi wò akɔta eye nàna wò ƒodo ƒe lãmekawo nasẽ. Esia akpe ɖe ŋuwò nàda asɔ ahali ke le kamededea me.
• Ƒo asa na akɔta ƒe kekeme fũu akpa: Vodada si amewo wɔna zi geɖee nye be wokɔa woƒe akɔta ɖe dzi akpa, si ate ŋu ana akɔta nakeke akpa. Be nàƒo asa na esia la, lé fɔ ɖe dzɔdzɔenyenye wɔwɔ ŋu

Agbasasã KKK

Kas algajad saavad teha Agbasasã?

Ẽ, gɔmedzelawo ate ŋu awɔ Tɔdzisasrã ƒe kamededea keŋkeŋ. Enye kamedede nyui aɖe na ŋusẽdodo gluteus maximus, akɔtaƒu, kple lãmeka veviwo. Afɔɖeɖe siwo nàwɔe nye esi: 1. Mlɔ akɔta eye wò klowo nabɔbɔ, afɔwo nabɔbɔ ɖe anyigba, eye nànɔ abɔwo ɖe axadzi. 2. Tu wò akɔta yi dzi ɖo ta dzisasrãa gbɔ esime nèle wò afɔwo kple abɔta dam ɖe anyigba. 3. Mia wò glutes ɖe etame eye nàlée ɖe asi sɛkɛnd ʋɛ aɖewo. 4. Ðe wò akɔta ɖiɖi va anyigba. Dze egɔme kple gbugbɔgagblɔ ʋɛ aɖewo eye nàdzii ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàɖu wò ʋuʋu dzi eye wò ŋutilã nasɔ ɖe ɖoɖo nu. Ne èse veve aɖe la, dzudzɔ kamededea.

Millised on tavalised variatsioonid Agbasasã?

• "Afɔ Ðeka ƒe Tɔdzisasrã" bia be nàkɔ afɔ ɖeka tso anyigba esime nèle tɔdzisasrãa wɔm, si ana kuxi si le wò liƒo kple ŋusẽ ŋu nadzi ɖe edzi.
• "Bridge with Resistance Band" bia be woatsɔ tsitretsiɖeŋu ƒe ka aɖe aƒo xlã ata be wòatsɔ tsitretsitsi geɖe akpe ɖe eŋu eye wòana kamededea nasẽ ɖe edzi.
• "Glute Bridge March" nye tɔtrɔ si me nèkɔa klo ɖeka ɖe wò akɔta esime nèle tɔdzisasrã ƒe nɔnɔme me, eye nètrɔa afɔwo abe ɖe nèle zɔzɔm ene.
• Wowɔa "Tɔdzisasrã Kɔkɔ" la kple afɔwo le anyigba si kɔkɔ abe afɔɖeɖe alo zikpui ene dzi, si dzia ʋuʋu ƒe didime kple sesẽme ƒe seƒe ɖe edzi.

Millised on head täiendavad harjutused Agbasasã?

• Glute Kicks nye kamedede nyui bubu si kpena ɖe Bridge ŋu, elabena woɖoa taɖodzinu na gluteus lãmekawo, si doa ŋusẽ kple liƒo si hiã na Bridge ƒe nɔnɔme.
• Dead Bug kamededea hã kpena ɖe Bridge ŋu to akɔta ƒe akpa si le anyime kple ƒodo ƒe lãmekawo ƒe ɖoɖowɔwɔ nyuie wu me, si wɔnɛ be wòdoa alɔ Bridge kamededea ƒe nɔnɔme nyuitɔ kple eƒe dɔwɔwɔ nyuie.