Band si trɔna zua v-up

• Kehaos: Tsiitsinaba
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Iliopsoas, Obliques
• Teisene Lihased: , Adductor Longus, Pectineous, Quadriceps, Rectus Abdominis, Sartorius

Sissejuhatus Band si trɔna zua v-up

Band Alternating V-Up nye kamedede vevi si me wowɔa nusianu le si tɔa ŋku abs, obliques, kple hip flexors, evɔ wògasea kuxi na wò dadasɔ kple nuwɔwɔ aduadu hã. Enye tiatia nyui aɖe na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo deŋgɔwo dzi, le haƒohaa ƒe tsitretsitsi si woate ŋu atrɔ asi le ta. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana ŋusẽ vevitɔ nadzi ɖe edzi, ana nàli ke nyuie wu, eye wòana ŋutilã bliboa nawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Band si trɔna zua v-up

• Lé kaƒomɔ̃a ƒe nugbɔwo kple asi eveawo, eye nàna wò abɔwo nakeke ɖe wò axawo dzi bliboe.
• Do wò nuto me eye nàkɔ wò ɖusifɔ kple miasi le ɣeyiɣi ɖeka me, eye nàɖoe be yeaka asi yeƒe asi ŋu ɖe yeƒe afɔ ŋu le ʋuʋua tame.
• Ðe wò ɖusifɔ kple miasi gbugbɔ yi afisi nèdze egɔme tsoe, emegbe nàtsɔ wò miasi kple ɖusibɔ awɔ ʋuʋua ake.
• Yi edzi nànɔ axawo ɖɔlim hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be wò nu vevi la le dɔ wɔm le kamededea katã me be wòakpɔ wò akɔta ƒe akpa si le anyime ta.

Nõuanded sooritamiseks Band si trɔna zua v-up

• **Nɔnɔme Nyui:** Mlɔ wò akɔta gbadzaa eye wò afɔwo nanɔ dzɔdzɔe eye ka la naƒo xlã wò afɔwo. Lé kaƒomɔ̃a ƒe nugbɔwo ɖe asi ɖesiaɖe me eye nàna wò abɔwo nanɔ dzɔdzɔe le wò axawo dzi. Esiae nye wò gɔmedzedze ƒe nɔnɔme.
• **Ʋuʋu Siwo Dzi Woɖu:** Ne èle v-up wɔm la, na wò ʋuʋuwo nanɔ blewu eye nàɖu wo dzi. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ wò ŋutilã ɖe dzi, elabena esia ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Ƒo asa na Kɔ ƒe Tete:** Vodada si bɔ enye kɔ ƒe tete le v-up wɔɣi. Be nàƒo asa na esia la, na wò ŋku nanɔ dzisasrãa ŋu eye nàkpɔe le susu me be bɔl sue aɖe le wò asike te be wòagadzɔ o

Band si trɔna zua v-up KKK

Kas algajad saavad teha Band si trɔna zua v-up?

Ẽ, gɔmedzelawo ate ŋu awɔ Band Alternating V-Up kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ vevi aɖe kple nuwɔwɔ aduadu ƒe seƒe aɖe. Ele vevie be nàdze egɔme kple tsitretsiɖeŋu ƒe ka si le bɔbɔe wu eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu. Ne esesẽ akpa la, kamedede bɔbɔe siwo doa ŋusẽ nu veviwo li siwo dzi nàdze egɔme tsoe, abe V-ups wɔwɔ edziedzi, klowo ƒoƒo, alo crunches ene. Wokafui ɣesiaɣi be nàƒo nu kple kamedede ŋuti nunyala alo hehenala aɖe be nàkpɔ egbɔ be wole kamededewo wɔm nyuie be woagaxɔ abi o.

Millised on tavalised variatsioonid Band si trɔna zua v-up?

• Single Leg Band Alternating V-Up: Le tɔtrɔ sia me la, le esi teƒe be nàkɔ afɔ eveawo la, èkɔa afɔ ɖeka ɖe dzi zi ɖeka, si ate ŋu akpe ɖe ŋuwò nàɖe ƒodo ƒe lãmekawo ɖe vovo eye wòana kuxia nadzi ɖe edzi.
• Band Alternating V-Up with Hold: Tɔtrɔ sia bia be nàlé ‘V’ ƒe nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo hafi aɖiɖi, si ana ɣeyiɣi si nànɔ tete ɖem na wò akɔta nadzi ɖe edzi.
• Band Alternating V-Up with Resistance: Tɔtrɔ sia gatsɔa kuxi bubu kpena ɖe eŋu to tsitretsitsi ƒe band zazã me, si ate ŋu akpe ɖe ame ŋu be kamededea nasẽ ɖe edzi.
• Band Alternating V-Up with Hip Lift: Tɔtrɔ sia ƒe akpa aɖewoe nye akɔta kɔklɔ le ʋuʋua tame, si ate ŋu akpe ɖe ame ŋu be wòaƒo akɔta ƒe akpa si le ete eye wòana kamededea nasesẽ ɖe edzi.

Millised on head täiendavad harjutused Band si trɔna zua v-up?

• Plank with Band Row: Kamedede sia doa ŋusẽ akɔta, abɔta, kple eƒe nuto, si naa ŋusẽ kple liƒo si hiã be wòate ŋu awɔ Band Alternating V-up la nyuie.
• Band-assisted Leg Lowers: Kamedede sia wɔa dɔ ɖe ƒodo ƒe lãmeka siwo le ete kple akɔta ƒe lãkusiwo dzi, siwo nye lãmeka ƒe hatsotso vevi siwo wozãna le Band Alternating V-up me, si wɔnɛ be ʋuʋu sia ƒe dɔwɔwɔ bliboa nyona ɖe edzi.