Axadzi Krunch

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

Sissejuhatus Axadzi Krunch

Side Crunch nye kamedede si doa ŋusẽ nu veviwo, si tɔa ŋku lãmeka siwo le tsia dzi, si kpena ɖe ame ŋu be woada asɔ le goawo katã me, woƒe nɔnɔme, kple kamedefefewo ƒe dɔwɔwɔ nyuie wu. Enyo ŋutɔ na amesiame si le didim be yeado yeƒe ŋusẽ vevitɔ ɖe ŋgɔ, si me kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo ɖoe be yewoawɔ titina ƒe akpa si ƒe amadede nye toned. Side Crunches dede wò ɖoɖowɔɖi me ate ŋu ana nàli ke nyuie wu, akɔtave ƒe afɔkua dzi naɖe akpɔtɔ, eye ƒodo ƒe akpa si me kɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Axadzi Krunch

• Da wò ɖusibɔ ɖe anyigba be wòakpe ɖe ŋuwò eye nàtsɔ wò miasi aɖo ta megbe eye wò abɔta naɖo ta dzisasrãa gbɔ.
• Kɔ wò tame kple miamefɔ ɖe dzi blewuu le ɣeyiɣi ɖeka me, eye nàɖoe be yeaka asi wò miame abɔta ŋu vaseɖe wò miame klo dzi.
• Lé nɔnɔmea me ɖe asi vie, emegbe nàɖiɖi wò tame kple afɔ blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ ɖe wò miame eye nàwɔ afɔɖeɖe mawo ke.

Nõuanded sooritamiseks Axadzi Krunch

• **Ƒo asa na Kɔ ƒe Teteɖeanyi:** Vodada si bɔ enye be nàhe wò kɔ ayi ŋgɔ le crunch la me. Esia ate ŋu ahe teteɖeanyi kple abi vɛ. Ke boŋ, lé fɔ ɖe wò lãmeka veviwo zazã atsɔ akɔ wò ŋutilã ɖe dzi ŋu. Ele be wò asi nalé wò ta ɖe te, ke menye be wòahee o.
• **Ʋuʋu si Dzi Woɖu:** Ƒo asa na duƒuƒu to kamededea me. Menye alesi nàte ŋu awɔe ŋue wòku ɖo o, ke boŋ alesi nàte ŋu awɔ wo nyuie ŋue wòku ɖo. Ʋuʋu blewu si dzi nàɖu ana wò lãmekawo nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• **Gbegbɔgbɔ:** Ðo ŋku edzi nàgbɔ ya to...

Axadzi Krunch KKK

Kas algajad saavad teha Axadzi Krunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Side Crunch kamededea godoo. Enye kamedede nyui aɖe ŋutɔ be nàtɔ ŋku lãmeka siwo le tsia dzi le wò ƒodo ƒe axawo dzi. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdze egɔme kple gbugbɔgawɔ xexlẽme si me dziɖeɖi le eye nàdzii ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne wose veve alo vevesese aɖe la, ele be woadzudzɔ kamededea enumake.

Millised on tavalised variatsioonid Axadzi Krunch?

• Bicycle Side Crunch nye esi me ŋusẽ le wu si me nèwɔa keke ƒe afɔti ƒe ʋuʋu le esime nèmlɔ anyi ɖe wò akɔta eye nètsɔa wò abɔta vaa klo si tsi tre ɖe eŋu gbɔ.
• Swiss Ball Side Crunch bia be woazã kamedede bɔl atsɔ akpe ɖe nusi me malike mele o ŋu, si ate ŋu akpe ɖe lãmeka geɖe ŋu be woaƒo wo ɖokui ɖe eme.
• Oblique V-up nye esi sesẽ wu si me nèmlɔa wò axadzi, naa wò afɔwo nɔa dzɔdzɔe, kɔa wo tso anyigba, eye nèdzea agbagba be yeatsɔ asi aka asi wò afɔbidɛwo ŋu.
• Plank Side Crunch nye tɔtrɔ si bia be woanɔ axadzi plank ƒe nɔnɔme me eye emegbe woatsɔ klo si le etame kple abɔta aƒo ƒui.

Millised on head täiendavad harjutused Axadzi Krunch?

• Russiatɔwo ƒe Twists hã kpena ɖe Side Crunches ŋu nyuie elabena wo ame evea siaa léa ŋku ɖe obliques ŋu, si doa ŋusẽ kple asitɔtrɔ le nu vevi la ŋu, si ɖea vi na ŋutilã bliboa ƒe ʋuʋu kple liƒo.
• Plank kamededea nye kpeɖeŋutɔ nyui bubu na Side Crunch elabena togbɔ be Side Crunch ƒe susu nɔa obliques ŋu hã la, Plank kpena ɖe ame ŋu wòdoa ŋusẽ nuto bliboa, si me ƒodo si le tsia dzi kple akɔta ƒe akpa si le anyime hã le, si naa core kamedede si da sɔ.