Band jack hɛ bɔbɔ nɔ anyi

• Kehaos: Tsiitsinaba
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Iliopsoas, Rectus Abdominis
• Teisene Lihased: , Obliques, Pectineous, Tensor Fasciae Latae

Sissejuhatus Band jack hɛ bɔbɔ nɔ anyi

Band Jack Knife Sit-up nye kamedede vevi si me ŋusẽ le si doa ŋusẽ wò ƒodo, akɔta ƒe ƒoƒo, kple akɔta ƒe akpa si le anyime, si naa kamedede si me kɔ nyuie na wò titina. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe tsitretsitsi si woate ŋu atrɔ asi le ta. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wònaa ŋusẽ vevi kple liƒo nyona ɖe edzi ko o, ke enaa dadasɔ, tenɔnɔ, kple dɔwɔwɔ ƒe kamedede bliboa hã nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Band jack hɛ bɔbɔ nɔ anyi

• Tsɔ asi eveawo lé kaƒomɔ̃a ƒe nugbɔwo, eye nàdo wò abɔwo ɖe ta dzi tẽ, eye nàna wò afɔwo hã nanɔ dzɔdzɔe.
• Le tsi ƒe ʋuʋu ɖeka me la, wɔ anyinɔƒe to wò tame kɔklɔ tso anyigba esime nèle wò klowo hem ɖo ta wò akɔta le ɣeyiɣi ma ke me.
• Le ʋuʋua tame la, ele be wò ŋutilã nawɔ V ƒe nɔnɔme eye nàse le ɖokuiwò me be yeƒe ƒodo ƒe lãmekawo le tetem.
• Ðe wò ŋutilã ɖe anyi blewuu wòagaɖiɖi va ɖo afisi nèdze egɔme tsoe, nàkeke wò abɔwo kple afɔwo ɖe enu, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Band jack hɛ bɔbɔ nɔ anyi

• Ʋuʋu si Dzi Woɖu: Ele vevie be nàwɔ kamededea kple ʋuʋu si dzi wokpɔna. Ƒo asa na ʋuʋudedi alo ŋusẽ zazã atsɔ ahe ɖokuiwò ɖe dzi. Ke boŋ zã wò ƒodo ƒe lãmekawo nàtsɔ akɔ wò tame blewuu ɖo ta wò klowo gbɔ esime nèle wò afɔwo kɔm ɖe dzi le ɣeyiɣi ma ke me be woado go wò tame.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso kamededea me la, kpɔ egbɔ be yele ʋuʋu blibo zãm. Esia fia be nàɖiɖi wò ŋutilã ɖe anyi vaseɖe anyime le rep ɖesiaɖe megbe ale be wò ŋutilã nanɔ gbadzaa hafi adze rep si kplɔe ɖo gɔme.
• Ƒo asa na Kɔ ƒe Teteɖeanyi: Vodada si bɔ enye be woahe kɔa le anyinɔɣi. Be nàƒo asa na esia la, lé fɔ ɖe wò kɔ ŋu be wòanɔ akpaɖekedzimademade me.

Band jack hɛ bɔbɔ nɔ anyi KKK

Kas algajad saavad teha Band jack hɛ bɔbɔ nɔ anyi?

Ẽ, gɔmedzelawo ate ŋu ate Band Jack Knife Sit-up kamededea kpɔ godoo, gake ele vevie be míade dzesii be esia nye kamedede si de ŋgɔ wu. Ebia ŋusẽ vevi kple dziɖuɖu nyui aɖe. Ne èdze egɔme teti koe nye ema la, anyo wu be nàdze egɔme kple kamedede bɔbɔewo abe sit-up alo crunches si wozãna ɖaa ene, eye vivivi la, nàwɔ dɔ vaseɖe ʋuʋu sesẽwo abe Band Jack Knife Sit-up ene dzi ne wò ŋusẽ kple kamedede le nyonyom ɖe edzi . Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o eye nàƒo nu kple kamedede ŋuti nunyala aɖe ne mèka ɖe alesi nàwɔ kamedede aɖeke dzi o.

Millised on tavalised variatsioonid Band jack hɛ bɔbɔ nɔ anyi?

• Atike ƒe Bɔl Jack Knife Sit-up: Le tɔtrɔ sia me la, ètsɔa asi eveawo léa atike ƒe bɔl esime nèle sit-up la wɔm, si gadea kuxi bubu aɖe wò nuto me.
• The Stability Ball Jack Knife Sit-up: Eƒe tɔtrɔ sia zãa bɔl si naa li ke tsɔ ƒoa lãmeka geɖe wu eye wònana dadasɔ kple liƒo nanyo ɖe edzi.
• V-Up Jack Knife Sit-up: Le esi teƒe be nàbɔbɔ wò klowo la, èna wò afɔwo le dzɔdzɔe, eye nèwɔa ‘V’ ƒe nɔnɔme eye wò ŋutilã le sit-up la tame.
• Afɔ Ðeka Jack Knife Sit-up: Tɔtrɔ sia bia be woakɔ afɔ ɖeka ko le ɣeyiɣi ɖeka me, si tɔa ŋku lãmeka vovovowo eye wònaa nu sesẽ aɖe kpena ɖe eŋu.

Millised on head täiendavad harjutused Band jack hɛ bɔbɔ nɔ anyi?

• Plank: Plank kamededea kpena ɖe Band Jack Knife sit-up ŋu to ŋusẽdodo lãmeka veviwo me, si kpena ɖe ame ŋu be liƒo kple dzidodo si hiã be woawɔ Band Jack Knife sit-up la nanyo ɖe edzi.
• Keke ƒe Ʋuʋudedi: Keke ƒe ʋuʋu kpena ɖe Band Jack Knife ƒe anyinɔƒe ŋu to ŋkuléle ɖe akɔta siwo le ete kple esiwo le ŋgɔgbe ŋu me, si wɔnɛ be wokpɔa egbɔ be woʋuʋu bliboe eye wowɔa kamedede bliboe wu le ƒodo me.