Assisted Motion Russiatɔwo ƒe Tɔtrɔ

• Kehaos: Tsiitsinaba
• Varustus: Medicine Ball
• Esmane Lihased: Obliques
• Teisene Lihased: Rectus Abdominis

Sissejuhatus Assisted Motion Russiatɔwo ƒe Tɔtrɔ

Assisted Motion Russian Twist nye kamedede si me ŋusẽ le si tɔa ŋku wò nu vevi, vevietɔ lãmeka siwo le tsia dzi, si naa wò ŋusẽ kple liƒo bliboa nyona ɖe edzi. Esɔ na ame ɖekaɖekawo le kamedede ƒe ɖoƒe ɖesiaɖe, elabena "kpekpeɖeŋu" ƒe nɔnɔme ɖe mɔ be woawɔ asitɔtrɔ siwo wotu ɖe ame ŋutɔ ƒe ŋutete kple ŋgɔyiyi dzi. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, yewoƒe dadasɔ kple liƒo nanyo ɖe edzi, eye wòate ŋu aɖe akɔtave dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Assisted Motion Russiatɔwo ƒe Tɔtrɔ

• Trɔ ɖe megbe vie ale be wò akɔta nanɔ dzogoe 45 me ɖe anyigba, eye nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe.
• Lé wò asiwo ɖe ŋgɔ eye nàbla wò akɔta, emegbe nàtrɔ wò akɔta blewuu ayi ɖusime alesi nàte ŋui.
• Tɔ vie, emegbe nàtrɔ ʋuʋua eye nàtrɔe vaseɖe miame alesi nàte ŋui.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé yeƒe nɔnɔme me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Assisted Motion Russiatɔwo ƒe Tɔtrɔ

• Dzra Wò Ʋuʋu Dzi: Ƒo asa na tetekpɔ be yeaƒu du ato kamededea me. Ke boŋ, lé fɔ ɖe ʋuʋu siwo dzi nèɖu, siwo woɖo koŋ wɔ ŋu. Menye ɖeko esia kpena ɖe ŋuwò be màgaxɔ abi ko o, ke enaa wò lãmekawo hã wɔa dɔ nyuie wu.
• Do Wò Nu Vevitɔ: Ðo ŋku edzi nàde wò nu vevitɔ me le kamededea katã me. Vodada si bɔ enye be nàɖo ŋu ɖe wò abɔwo ŋu akpa be nàwɔ dɔa. Na wò akɔta nanɔ ʋuʋum be nàkpɔ egbɔ be yele dɔ wɔm le lãmeka siwo sɔ ŋu eye wòakpe ɖe ŋuwò nàda asɔ.
• Zã Kpekpeme Si Sɔ: Ne èle kpekpeme aɖe zãm la, dze egɔme nànɔ bɔbɔe eye nàdzii ɖe edzi vivivi ne ŋusẽ le ŋuwò. Kpekpeme si kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi.
• Gbɔgbɔ: Don

Assisted Motion Russiatɔwo ƒe Tɔtrɔ KKK

Kas algajad saavad teha Assisted Motion Russiatɔwo ƒe Tɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Assisted Motion Russian Twist kamededea, gake ele be woadze egɔme kple kpekpeme siwo le bɔbɔe wu alo kpekpeme aɖeke kura gɔ̃ hã o vaseɖe esime woazu numame na wo. Ele vevie be nàlé fɔ ɖe nɔnɔme kple dziɖuɖu ŋu be nàƒo asa na abixɔxɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala aɖe be nàkpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Assisted Motion Russiatɔwo ƒe Tɔtrɔ?

• Russiatɔwo ƒe Tɔtrɔ Kɔkɔe: Le tɔtrɔ sia me la, wodoa wò afɔwo ɖe dzi tso anyigba esime nèle tɔtrɔa wɔm, si wɔnɛ be wò akɔta ƒe akpa si le ete wu la wɔa dɔ.
• Stability Ball Russian Twist: Tɔtrɔ sia zãa stability ball, afisi nèmlɔa wò akɔta le bɔl la dzi eye wò afɔwo nɔa anyigba eye nètrɔa wò akɔta tso axa ɖeka yi axa ke.
• Russiatɔwo ƒe Trɔtrɔ Kple Tsitretsiɖeŋuha: Tɔtrɔ sia bia be nàzã tsitretsiɖeŋuka, si wotsɔa asi eveawo léna ne èle etrɔm, si naa wòsesẽna ɖe edzi.
• Half-Ball Russian Twist: Tɔtrɔ sia zãa half-ball balance trainer, afisi nènɔa bɔl la ƒe akpa gbadzaa eye nèwɔa twist la, si kpena ɖe ŋuwò be wò dadasɔ kple core li ke nyuie wu.

Millised on head täiendavad harjutused Assisted Motion Russiatɔwo ƒe Tɔtrɔ?

• Planks: Planks kpena ɖe Assisted Motion Russian Twist ŋu to ŋusẽdodo eƒe akpa bliboa kple eƒe liƒo nyona ɖe edzi me, si hiã be wòalé nɔnɔme nyuitɔ kple dadasɔ me ɖe asi le Russian Twist ƒe twisting motion me.
• Atikewɔwɔ ƒe Bɔl Slam: Kamedede sia hã lɔa ʋuʋu ɖe eme eye wònaa lãmeka veviawo wɔa dɔ, abe Russiatɔwo ƒe Twist ene, si wɔnɛ be ŋusẽ kple ŋusẽ si le tɔtrɔm la nyona ɖe edzi, si ate ŋu ana Russiatɔwo ƒe Twist ƒe dɔwɔwɔ nanyo ɖe edzi.