Bɔl Sit-up

• Kehaos: Tsiitsinaba
• Varustus: Kankama labalaba
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Iliopsoas, Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae

Sissejuhatus Bɔl Sit-up

Ball Sit-up nye kamedede nyui aɖe si tɔa ŋku lãmeka veviwo, vevietɔ ƒodo kple ƒodo siwo le tsia dzi, si naa ŋusẽ bliboa, liƒo, kple tenɔnɔ dzina ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le sesẽa ŋu bɔbɔe. Menye ɖeko amewo adi be yewoawɔ kamedede sia be yewoatu yewoƒe ƒodo ƒe lãmekawo ɖo ahawɔ woƒe ŋusẽ ko o, ke yewoana woada asɔ, woawɔ ɖeka, eye yewoawɔ dɔ nyuie wu le gbesiagbedɔwo me hã.

Ülatuse sooritamine: Sisuline õpetus Bɔl Sit-up

• Trɔ ɖe bɔl la dzi blewuu, nàkpɔ egbɔ be bɔl la lé wò akɔta ƒe akpa si le anyime la ɖe te bliboe, eye nàtsɔ wò asiwo atso wò akɔta alo atsɔ wo aɖo ta megbe bɔbɔe.
• De wò nuto si me nèle la me eye nàkɔ wò tame ɖe dzi ɖo ta wò klowo gbɔ, eye nàwɔ anyinɔƒe ƒe ʋuʋua.
• Lé nɔnɔme si le etame la me ɖe asi sɛkɛnd ɖeka, emegbe nàɖiɖi ɖokuiwò blewuu ake ɖe bɔl la dzi.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Bɔl Sit-up

• **Ʋuʋu Siwo Dzi Woɖu**: Ne èle sit-up la wɔm la, kpɔ egbɔ be wò ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba elabena ate ŋu ana màda asɔ o eye nàdze anyi tso bɔl la dzi, alo ana wò kɔ kple megbe nate ɖe dzi. Ele be woƒe susu nanɔ wò ƒodo ƒe lãmekawo zazã atsɔ akɔ wò ŋutilã ɖe dzi ŋu, ke menye be wòaʋuʋu wò o.
• **Engage Your Core**: Na wò ƒodo ƒe lãmekawo nasẽ le kamededea katã me. Menye ɖeko esia kpena ɖe ŋuwò be nàda asɔ le bɔl la dzi ko o, ke enaa nèkpɔa egbɔ hã be yele dɔ wɔm le yeƒe nu vevitɔ ŋu nyuie. Vodada si bɔ enye be woaɖe dzi ɖi le nu vevitɔa me, si ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna eye wònaa abixɔxɔ ƒe afɔkua dzina ɖe edzi.
• **Pro

Bɔl Sit-up KKK

Kas algajad saavad teha Bɔl Sit-up?

Ẽ, gɔmedzelawo ate ŋu awɔ Ball Sit-up kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye nàkpɔ egbɔ be yeƒe nɔnɔme sɔ be yeaƒo asa na abixɔxɔ. Kamedede sia nyo ŋutɔ elabena ewɔa dɔ kple lãmeka veviwo eye woate ŋu atrɔ asi le eŋu be wòasɔ ɖe kamedede ƒe seƒe vovovowo nu. Enyo ɣesiaɣi be gɔmedzelawo nadze egɔme kple hehenala alo kamedede ŋuti nunyala ƒe kpekpeɖeŋu be woakpɔ egbɔ be aɖaŋu nyuitɔ.

Millised on tavalised variatsioonid Bɔl Sit-up?

• Atikewɔwɔ ƒe Bɔl Sit-up: Tɔtrɔ sia bia be nàlé atike ƒe bɔl ɖe asi esime nèle sit-up la wɔm, si ana nàgatsi tre ɖe kamededea ŋu geɖe wu.
• Swiss Ball Oblique Crunch: Tɔtrɔ sia tɔa ŋku lãmeka siwo le tsia dzi la to nana be nàwɔ crunch ɖe Switzerland bɔl dzi eye nàtrɔ ɖe axa eveawo dzi.
• Stability Ball V-Pass: Esia nye tɔtrɔ si de ŋgɔ wu si me nètsɔa stability ball tso wò asiwo gbɔ yia wò afɔwo dzi le V-sit-up me.
• Kamedede ƒe Bɔl Pike: Tɔtrɔ sia bia be nàda wò afɔwo ɖe kamedede bɔl dzi eye nàkɔ wò akɔta ɖe yame, awɔ pike ƒe nɔnɔme.

Millised on head täiendavad harjutused Bɔl Sit-up?

• Russian Twists: Abe Ball Sit-ups ene la, Russian Twists tɔa ŋku ƒodo ƒe lãmekawo, vevietɔ obliques, si naa kamedede vevi si me kɔ wu eye wòdoa tenɔnɔ nyuie wu ɖe ŋgɔ.
• Keke ƒe Ʋuʋudedi: Esiawo wɔa dɔ aduadu kple Ball Sit-ups to menye abɔta ƒe akpa si le etame kple esi le ete ɖeɖeko ŋudɔwɔwɔ me o, ke boŋ akɔtaƒu siwo le tsia dzi hã, si naa ƒodo ƒe kamedede si le goglo nyuie eye wokpena ɖe ame ŋu le nuto sesẽ aɖe ƒe tsitsi me.