Anyigba Crunch Afɔwo le Bench dzi

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques

Sissejuhatus Anyigba Crunch Afɔwo le Bench dzi

Kamedede si nye Floor Crunch Feet on Bench nye kamedede nyui aɖe si doa ŋusẽ nu veviwo si tɔa ŋku wò ƒodo ƒe lãmekawo, si naa wò liƒo kple dadasɔ bliboa nyona ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, siwo le didim be yewoana yewoƒe ŋusẽ vevitɔ kple dzidodo nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wòkpena ɖe ame ŋu le akɔta ƒe ʋuʋu me ko o, ke ekpena ɖe ame ŋu hã be wòana ame ƒe nɔnɔme nanyo ɖe edzi, aɖe akɔtave dzi akpɔtɔ, eye wòana kamedefefewo nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Anyigba Crunch Afɔwo le Bench dzi

• Da wò afɔwo ɖe zikpui la dzi eye nàbɔbɔ wò klowo ɖe dzogoe si nye dzidzenu 90 dzi eye wò asiwo nanɔ ta megbe blewuu.
• De wò ƒodo ƒe lãmekawo me, ɖe ya, eye nàkɔ wò tame ɖe dzi ɖo ta wò klowo gbɔ, eye nàkpɔ egbɔ be yeƒe kɔ kple ta naɖe dzi ɖi be yeaƒo asa na teteɖeanyi.
• Lé crunch la ɖe etame hena ɣeyiɣi kpui aɖe, nàse wò akɔta ƒe tete.
• Ðe wò tame blewuu trɔ yi afisi nèdze egɔme tsoe ne èle gbɔgbɔm, eye nàkpɔ egbɔ be wò akɔta gakpɔtɔ le dɔ wɔm le ʋuʋua katã me. Gbugbɔ wɔ esia na gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Anyigba Crunch Afɔwo le Bench dzi

• Do Wò Nu Vevitɔ: Nu vevitɔ si ana nàwɔ anyigbaʋuʋu nyuie enye be nàtsɔ wò lãmeka veviwo awɔ dɔe. Ƒo asa na wò kɔ hehe alo wò asiwo zazã atsɔ akɔ wò tame, elabena esia ate ŋu ahe teteɖeanyi kple abi vɛ. Ke boŋ, wò susu nanɔ wò ƒodo ƒe lãmekawo zazã atsɔ akɔ wò tame tso anyigba ŋu.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋua me. Kpɔ egbɔ be crunch ɖesiaɖe le blewu eye nèɖu edzi. Menye ɖeko esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ko o, ke enaa kamededea wɔa dɔ nyuie wu elabena enaa ƒodo ƒe lãmekawo tea ɖeɖi geɖe wu.
• Yagbɔgbɔ ƒe Mɔnu: Gbɔgbɔ nyuie le vevie ŋutɔ na kamedede sia. Gbugbɔ ya ne èle wò tame kɔm eye nàgbɔ ya ne èle eɖiɖim ɖe anyi ake. Wò gbɔgbɔ léle ɖe te alo gbɔgbɔ si mesɔ o ate ŋu ana...

Anyigba Crunch Afɔwo le Bench dzi KKK

Kas algajad saavad teha Anyigba Crunch Afɔwo le Bench dzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Floor Crunch Feet on Bench kamededea godoo. Gake ele vevie be nàdze egɔme kple gbugbɔgagblɔ kple ɖoɖo ʋɛ aɖewo, eye nàdzii ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne kamededea se le eɖokui me be esesẽ akpa la, enyo ŋutɔ be nàtrɔ asi le eŋu alo atia kamedede bubu si ku ɖe lãmekawo ƒe hatsotso ɖeka ma ke ŋu. Ðo ŋku edzi ɣesiaɣi be nàbia kamedede ŋuti nunyala aɖe ne mèka ɖe alesi nàwɔ kamedede nyuie dzi o.

Millised on tavalised variatsioonid Anyigba Crunch Afɔwo le Bench dzi?

• Oblique Crunch with Feet on Bench la léa fɔ ɖe axadzi ƒodo ƒe lãmekawo ŋu wu, si bia be nàtrɔ wò akɔta le crunch la me.
• Long Arm Crunch with Feet on Bench kekea wò abɔwo ɖe megbe, si naa tsitretsitsi geɖe wu nɔa eŋu eye wònana crunch la sesẽna ɖe edzi.
• Bicycle Crunch with Feet on Bench bia be nàhe wò abɔta ava klo si tsi tre ɖe eŋu, eye nàtsɔ wò obliques kple lower abs geɖe ade eme.
• Double Crunch kple Feet on Bench ƒoa crunch si wozãna tsã ƒe ʋuʋu kple crunch si trɔna ɖe megbe nu ƒu, eye wòwɔa dɔ le wò akɔta ƒe akpa si le etame kple esi le ete siaa ŋu le ɣeyiɣi ɖeka me.

Millised on head täiendavad harjutused Anyigba Crunch Afɔwo le Bench dzi?

• Keke ƒe Ʋuʋu nye kamedede bubu si wɔa ɖeka nyuie kple Floor Crunch Feet on Bench elabena eɖoa taɖodzinu na ƒodo ƒe lãmekawo hã gake etsɔa tɔtrɔ ƒe akpa aɖe kpena ɖe eŋu be wòaƒo ka na obliques, si naa kamedede vevi si me kɔ wu.
• Mlɔeba la, Russiatɔwo ƒe Twist nye viɖenu kpeɖeŋutɔ na Floor Crunch Feet on Bench elabena eɖoa taɖodzinu na ƒodo ƒe nuto bliboa, vevietɔ obliques, si doa ŋusẽ tɔtrɔ ƒe ŋusẽ kple core bliboa ƒe liƒo, si ate ŋu ana wò crunches ƒe dɔwɔwɔ nanyo ɖe edzi.