Axadzi Keke Crunch

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques, Rectus Abdominis
• Teisene Lihased: , Adductor Longus, Deltoid Posterior, Gluteus Medius, Gracilis, Iliopsoas, Pectineous, Tensor Fasciae Latae, Teres Major

Sissejuhatus Axadzi Keke Crunch

Side Stretch Crunch nye kamedede si me ŋusẽ le si léa ŋku ɖe obliques, ƒodo ƒe lãmekawo, kple akɔta ƒe akpa si le anyime ŋu, si wɔnɛ be core ŋusẽ kple liƒo nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe sesẽme si woate ŋu atrɔ asi le ta. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã ƒe ŋusẽ nanyo ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, eye yewoakpe ɖe yewo ŋu yewoawɔ gbesiagbedɔwo nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Axadzi Keke Crunch

• Trɔ ɖe ɖusime esime nèle wò akɔta le dzɔdzɔe, eye emegbe nànɔ dzɔdzɔe, nàkɔ wò ɖusi klo ɖe dzi aɖo ta wò ɖusibɔ gbɔ le axadziʋuʋu me.
• Ðe wò ɖusifɔ ɖe anyigba eye nàtrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ ʋuʋu ma ke le miame, nàbɔbɔ ɖe miame eye emegbe nànɔ dzɔdzɔe esime nèle wò miame klo kɔm ɖe wò miame abɔta.
• Yi edzi nànɔ tɔtrɔm le ɖusime kple miame hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Axadzi Keke Crunch

• Ƒo asa na Kɔa Teteɖeanyi: Vodada ɖeka si bɔ enye kɔa hehe yi ŋgɔ ne èle kɔa ƒom. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa kɔ ƒe tete ƒe afɔkua hã dzina ɖe edzi. Na wò asi nanɔ ta megbe bɔbɔe ɣesiaɣi eye nàna wò nu vevi nawɔ dɔa.
• Do Wò Nu Vevitɔ: Be nàkpɔ viɖe geɖe tso axadzikeke ƒe ʋuʋu me la, kpɔ egbɔ be yewɔ wò lãmeka veviwo ŋudɔ le kamededea katã me. Esia fia be nàbla wò ƒodo ƒe lãmekawo vevie, si ate ŋu akpe ɖe ŋuwò nàna crunch la nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Yagbɔgbɔmɔnu: Yagbɔgbɔ nyuie nye nu vevitɔ le kamedede ɖesiaɖe me

Axadzi Keke Crunch KKK

Kas algajad saavad teha Axadzi Keke Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Side Stretch Crunch kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple ŋusẽ si bɔbɔ ɖe anyi wu eye nàdzii ɖe edzi vivivi ne woƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Ele be woakpɔ egbɔ hã be yewole agbalẽvi nyuitɔ zãm be yewoaxe mɔ ɖe abi ɖesiaɖe si ate ŋu axɔ wo nu. Enyo ɣesiaɣi be gɔmedzelawo nadi aɖaŋuɖoɖo tso kamedede ŋuti nunyala alo ame ŋutɔ ƒe hehenala gbɔ be woakpɔ egbɔ be yewole kamededewo wɔm nyuie.

Millised on tavalised variatsioonid Axadzi Keke Crunch?

• Ball Side Stretch Crunch: Tɔtrɔ sia bia be woawɔ kamedede ƒe bɔl. Èmlɔa bɔl la dzi le axadzi eye nètsɔa wò afɔwo ɖoa gli ŋu be wòakpe ɖe ŋuwò, emegbe èkɔa wò tame le axadzi ƒe ʋuʋu me.
• Twisting Side Stretch Crunch: Le tɔtrɔ sia me la, èdzea egɔme tso crunch ƒe nɔnɔme si wozãna tsã me, gake ètrɔa wò akɔta ɖe axa ɖeka ne èle ƒoƒom ɖe dzi, eye nèwɔa dɔ le lãmeka siwo le tsia dzi la ŋu.
• Weighted Side Stretch Crunch: Tɔtrɔ sia naa tsitretsitsi ɖe kamededea ŋu kpena ɖe eŋu. Ne mlɔ wò axadzi la, lé dumbbell alo kpekpemedzidzenu ɖe ​​wò akɔta eye nàwɔ crunch motion la.
• Elevated Side Stretch Crunch: Esia bia be woawɔ axadzi keke crunch la le zikpui si le gbadzaa dzi. Esia nana wòsesẽna ɖe edzi eye wòɖoa taɖodzinu na obliques la vevie wu.

Millised on head täiendavad harjutused Axadzi Keke Crunch?

• Keke ƒe Crunches hã kpena ɖe Side Stretch Crunches ŋu esi wowɔa dɔ le abs si le etame kple esi le ete siaa, kpakple obliques hã ŋu, si naa kamedede vevi blibo eye wònaa ƒodo ƒe ŋusẽ bliboa nyona ɖe edzi.
• Plank ate ŋu anye kpeɖeŋutɔ nyui aɖe na Side Stretch Crunch, elabena menye ɖeko wodoa ŋusẽ nuto si le eme ko o, ke wokpena ɖe ame ŋu be wòanɔ te nyuie wu eye wòali ke hã, si ate ŋu ana Side Stretch Crunch ƒe dɔwɔwɔ nanyo ɖe edzi.