Anyinɔƒe ƒe Alternate Crunch

• Kehaos: Komeedi., Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Iliopsoas, Rectus Abdominis
• Teisene Lihased: Quadriceps, Sartorius, Tensor Fasciae Latae

Sissejuhatus Anyinɔƒe ƒe Alternate Crunch

Seated Alternate Crunch nye ƒodo ƒe kamedede si woɖo taɖodzinu na si kpena ɖe ame ŋu wòdoa ŋusẽ lãmeka veviwo eye wònana woƒe lãme sẽna, si wɔnɛ be woƒe liƒo kple woƒe nɔnɔme bliboa nyona 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 bɔbɔe be wòasɔ ɖe ame ƒe ŋutete nu. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena ate ŋu akpe ɖe kamedefefewo ƒe ŋutete ŋu, aɖe akɔtave dzi akpɔtɔ, eye wòate ŋu ana dadasɔ kple nuwɔwɔ aduadu nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Anyinɔƒe ƒe Alternate Crunch

• Do wò core eye nàkɔ wò ɖusi klo ɖe wò akɔta esime nèle wò tame trɔm ɖe ɖusime le ɣeyiɣi ma ke me, ale be wò miame abɔta nava ɖo wò ɖusime klo gbɔ.
• Trɔ yi afisi nèdze egɔme tsoe eye nàgbugbɔ ʋuʋua awɔ le akpa kemɛ, nàkɔ wò miame klo ɖe wò akɔta eye nàtrɔ wò tame ɖe miame.
• Kpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye yeƒe nu vevitɔ nawɔ dɔ le kamededea katã me.
• Gbugbɔ gbugbɔ ʋuʋu sia na wò gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Anyinɔƒe ƒe Alternate Crunch

• Ʋuʋu si Dzi Woɖu: Kɔ klo ɖeka ɖe wò akɔta esime nèle wò akɔta trɔm be wòatsɔ wò abɔta si tsi tre ɖe eŋu la ava klo si wodo ɖe dzi la gbɔ. Kpɔ egbɔ be yewɔ ʋuʋu sia le mɔ si dzi nàɖu nu, eye màʋuʋu alo aƒu du o. Ʋuʋu kabakaba alo esi dzi womeɖu o ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Do Wò Nu Vevitɔ: Nusi ŋu kamedede sia ku ɖoe nye wò ƒodo ƒe lãmekawo. Kpɔ egbɔ be yewɔ yeƒe nu vevitɔ le kamededea katã me. Ƒo asa na wò kɔ hehe alo wò abɔwo zazã hena ŋusẽdodo, elabena esia ate ŋu ahe teteɖeanyi kple abi vɛ.
• Gbɔgbɔ: Ðo ŋku edzi nàgbɔ ya le kamededea katã me. Gbugbɔ ya esi nèle wò klo kɔm hele wò akɔta trɔm, eye nàgbɔ ya

Anyinɔƒe ƒe Alternate Crunch KKK

Kas algajad saavad teha Anyinɔƒe ƒe Alternate Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Alternate Crunch kamededea. Gake ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme nyuitɔ me léle ɖe asi ŋu be nàƒo asa na abixɔxɔ. Ne ènye ame yeye le kamedede me la, àte ŋu adze egɔme kple kamedede bɔbɔe aɖe eye nàwɔ dɔ vaseɖe Seated Alternate Crunch dzi. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe.

Millised on tavalised variatsioonid Anyinɔƒe ƒe Alternate Crunch?

• Seated Russian Twist nye tɔtrɔ bubu si me nènɔa anyi ɖe anyigba eye wò klowo bɔbɔ, hea wò akɔta yia wò akɔta, eye nètrɔa wò akɔta ɖe axa ɖesiaɖe, eye nèzãa atike ƒe bɔl alo dumbbell hena tsitretsitsi ɖe eŋu geɖe wu.
• Seated Leg Lift Crunch bia be nànɔ zikpui ƒe go kemɛ dzi, akɔ afɔ ɖeka ɖe dzi le ɣeyiɣi ɖeka me esime nèle megbe vie, eye emegbe nàƒo wò akɔta ne èle wò klo hem ɖo ta wò akɔta.
• Seated Oblique Crunch nye tɔtrɔ si me nèléa fɔ ɖe lãmeka siwo le tsia dzi ŋu to wò akɔta ʋuʋu kple wò abɔta hehe va klo si tsi tre ɖe eŋu gbɔ ne èbɔbɔ nɔ anyi.
• Seated Stability Ball Crunch nye tɔtrɔ bubu si me nènɔa anyi ɖe stability ball dzi eye wò afɔwo le gbadzaa ɖe anyigba, emegbe nèbɔbɔna ɖe megbe hewɔa crunch, zãa...

Millised on head täiendavad harjutused Anyinɔƒe ƒe Alternate Crunch?

• Russian Twists nye kamedede nyui bubu si kpena ɖe eŋu elabena abe Seated Alternate Crunches ene la, woɖoa taɖodzinu na ƒodo ƒe akpa bliboa, gake wowɔa dɔ le akɔta kple akɔta ƒe lãmekawo hã ŋu, si naa kamedede vevi si me kɔ wu.
• Plankwo nye kpeɖeŋutɔ nyui aɖe na ƒodo ƒe kamedede ƒe ɖoɖo ɖesiaɖe, siwo dometɔ aɖewoe nye esiwo me Seated Alternate Crunches le, elabena menye ɖeko wodoa ŋusẽ nu vevitɔa ko o, ke wokpena ɖe ame ŋu be wòali ke eye wòanɔ te hã, si le vevie ŋutɔ na Seated Alternate Crunches wɔwɔ nyuie.