Band ƒe megbedede Crunch

• Kehaos: Tsiitsinaba
• Varustus: BanThe tebease yɛ nusɔ.

Sissejuhatus Band ƒe megbedede Crunch

Band Reverse Crunch nye kamedede nyui aɖe si doa ŋusẽ nu veviwo, si tɔa ŋku ƒodo ƒe lãmeka siwo le ete, si kpena ɖe ame ŋu be wòali ke eye wòanɔ te nyuie wu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋutete. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wòkpena ɖe ame ŋu le akɔta ƒe ʋuʋu me ko o, ke ekpena ɖe ame ŋu hã le ŋutilã bliboa dzi ɖuɖu kple dadasɔ me, si wɔe be wònye kpeɖeŋutɔ vevi aɖe na kamedede ƒe ɖoɖo ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Band ƒe megbedede Crunch

• Ne wò asiwo le anyigba gbadzaa be woakpe ɖe ŋuwò la, kɔ wò afɔwo ɖe dzi eye nàbɔbɔ wò klowo ɖe dzogoe si nye dzidzenu 90 dzi, eye nàna tsitretsiɖeŋu ƒe ka la nasẽ.
• De wò ƒodo ƒe lãmekawo me eye nàhe wò klowo ɖe wò akɔta, nàkɔ wò akɔta tso anyigba esime nèle wò tame ƒe akpa si le etame la li ke.
• Tsɔ vie le crunch la ƒe sesẽƒe, nàkpɔ egbɔ be wò akɔtawo le dɔ wɔm bliboe.
• Ðe wò afɔwo ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàlé teteɖeanyi si le tsitretsiɖeŋu ƒe ka la me ɖe asi, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Band ƒe megbedede Crunch

• Ŋutilã ƒe Nɔnɔme Nyui: Mlɔ anyi ɖe akɔta le kamedede ƒe aba dzi, eye nàkeke wò afɔwo ɖe enu eye wò afɔwo nanɔ kamededea ƒe kawo me. Ele be nàtsɔ wò asiwo aɖo anyigba gbadzaa be woali ke. Ƒo asa na wò akɔta kɔkɔ tso anyigba le kamededea me, elabena esia ate ŋu ana wò akɔta kple kɔ nate ɖe dzi.
• Ʋuʋu si Dzi Woɖu: Nu vevitɔ si nana be ʋua trɔna ɖe megbee nye ʋuʋu si dzi wokpɔna. Esi nèle wò klowo hem ɖo ta wò akɔta la, kpɔ egbɔ be yele yeƒe ƒodo ƒe lãmekawo zãm, ke menye ŋusẽ si nèzãna o. Ƒo asa na wò afɔwo ʋuʋu alo wo ʋuʋu, elabena esia ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Yagbɔgbɔ ƒe Mɔnu: Ele vevie be nàgbɔ ya nyuie le kamedede sia me. Gbugbɔ ya abe alesi

Band ƒe megbedede Crunch KKK

Kas algajad saavad teha Band ƒe megbedede Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Band Reverse Crunch kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple tsitretsiɖeŋu ƒe ƒuƒoƒo si bɔbɔ ɖe anyi eye nàdzi tsitretsiɖeŋua ɖe edzi vivivi ne ame ƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi. Kamededea ƒe nɔnɔme kple aɖaŋu nyuitɔ le vevie ŋutɔ be woaƒo asa na abixɔxɔ eye kamededea nawɔ dɔ nyuie wu. Enyo ɣesiaɣi be gɔmedzelawo nadi mɔfiame tso kamedede ŋuti nunyala aɖe gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Band ƒe megbedede Crunch?

• Band Reverse Crunch with Twist: Le tɔtrɔ sia me la, ètsɔa twist kpena ɖe crunch la tame be wòaƒo wò obliques la nu ƒu.
• Single Leg Band Reverse Crunch: Tɔtrɔ sia bia be nàwɔ reverse crunch la kple afɔ ɖeka ko le ɣeyiɣi ɖeka me, si gadea kuxi bubu ɖe wò liƒo kple nu vevi ƒe ŋusẽ ŋu.
• Band Reverse Crunch with Hip Lift: Le tɔtrɔ sia me la, ètsɔa hip lift kpena ɖe crunch la tame be wòagawɔ wò akɔta ƒe akpa si le ete la ɖe edzi.
• Band Reverse Crunch with Slow Lower: Tɔtrɔ sia bia be nàɖiɖi wò afɔwo ɖe anyi blewuu le crunch ɖesiaɖe megbe, si wɔnɛ be ɣeyiɣi si wò akɔta nɔa tete ɖe edzi eye wònana kamededea sesẽna ɖe edzi.

Millised on head täiendavad harjutused Band ƒe megbedede Crunch?

• Planks: Planks kpena ɖe Band Reverse Crunches ŋu to ŋusẽdodo nuto bliboa me, si me lãmeka siwo le akɔta ƒe akpa si le ete hã le, si kpena ɖe ame ŋu be wòali ke ahada asɔ le bliboa me, si le vevie ŋutɔ na Reverse Crunches wɔwɔ nyuie.
• Russiatɔwo ƒe Twists: Kamedede sia doa Band Reverse Crunches ƒe viɖewo ɖe edzi to lãmeka siwo le tsia dzi la taɖodzinu ɖoɖo me. Esia kpena ɖe Band Reverse Crunch ŋu elabena ekpena ɖe ame ŋu be gbeɖiɖi le titina ƒe akpa bliboa ŋu, si wɔnɛ be core ƒe ŋusẽ kple liƒo nyuie wu.