Crunch ƒe ʋuʋu

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

Sissejuhatus Crunch ƒe ʋuʋu

Crunch nye kamedede vevi aɖe si wonya nyuie si koŋ tsia dzi ɖe ƒodo ƒe lãmekawo ŋu, si kpena ɖe ame ŋu be ame ƒe nɔnɔme nanyo ɖe edzi, aɖe akɔtave dzi akpɔtɔ, eye ŋusẽ bliboa nadzi ɖe edzi. Enyo ŋutɔ 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 be wòadzi eƒe sesẽme ɖe edzi alo aɖe edzi akpɔtɔ. Amewo adi be yewoawɔ kamedede sia be yewoatu nuto si me ŋusẽ le wu, ana dadasɔ kple liƒo nanyo ɖe edzi, eye woawɔ dɔ be woaɖo titina ƒe akpa si ƒe amadede nye toned gbɔ.

Ülatuse sooritamine: Sisuline õpetus Crunch ƒe ʋuʋu

• Da wò asiwo ɖe ta megbe, gake ɖo ŋku edzi be mègahe wò kɔ o; àte ŋu atso wo ɖe wò akɔta hã.
• De wò nuto si me nèle la me to wò ƒodo hehe ɖe wò akɔta me, emegbe nàkɔ wò tame (ta kple abɔta) tso anyigba ɖo ta wò klowo gbɔ, eye nàna wò akɔta ƒe akpa si le anyime nate ɖe aba dzi.
• Lé crunch ƒe nɔnɔmea ɖe etame hena ɣeyiɣi kpui aɖe, eye nàtsɔ wò susu aɖo wò ƒodo ƒe lãmekawo ƒe tete ŋu.
• Ðe wò tame blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Crunch ƒe ʋuʋu

• Na Wò Nu Vevitɔ: Nu vevitɔ si ana nàkpɔ dzidzedze le wò ƒodo ƒe lãmekawo ƒe tete me. Esi nèle wò tame kɔm tso anyigba la, lé fɔ ɖe wò akɔta mimi ŋu. Ƒo asa na vodada si bɔ be nàzã wò kɔ alo abɔta atsɔ ahe ɖokuiwò ɖe dzi. Ke boŋ bu eŋu kpɔ be wò akɔta le dɔa katã wɔm.
• Ʋuʋu si Dzi Woɖu: Wɔ crunch ɖesiaɖe blewu eye nàɖu edzi. Duƒuƒu to ʋuʋua me ate ŋu ana ame nanɔ nɔnɔme si mesɔ o me eye lãmekawo nagawɔ dɔ nyuie o. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ wò ŋutilã tso anyigba.
• Gbɔgbɔ Nyuie: Ele vevie be nàgbɔ ya nyuie ne èle crunches wɔm. Gbugbɔ ya ne èle wò ŋutilã kɔm ɖe dzi eye nàgbɔ ya esi nèle eɖiɖim ɖe anyigba. Lélé ɖe asi

Crunch ƒe ʋuʋu KKK

Kas algajad saavad teha Crunch ƒe ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ crunch kamededea godoo. Enye ƒodo ƒe kamedede vevi aɖe si tɔa ŋku lãmeka veviwo. Ke hã, ele vevie be nàwɔe kple nɔnɔme nyuitɔ be nàƒo asa na abi ɖesiaɖe si ate ŋu adzɔ. Ele be gɔmedzelawo nadze egɔme blewuu, woawɔ gbugbɔgawɔ ʋɛ aɖewo ko le ɣeyiɣi ɖeka me eye woadzi ɖe edzi vivivi ne woƒe ŋusẽ le nyonyom ɖe edzi. Anyo hã be nàbia kamedede ŋuti nunyala alo hehenala aɖe be nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Crunch ƒe ʋuʋu?

• Reverse Crunches tɔa ŋku ƒodo ƒe akpa si le ete, si bia be nàkɔ wò akɔta tso anyigba tsɔ wu be nàkɔ wò ta kple abɔta.
• Vertical Leg Crunch bia be nàkeke wò afɔwo ɖe dzi tẽ, si nana ƒodo ƒe lãmekawo ƒe kamededea nu sẽna ɖe edzi.
• Long Arm Crunch nye tɔtrɔ si me nèkekea wò abɔwo ɖe megbe tẽ, si naa lever didi aɖe kpena ɖe ʋuʋua ŋu eye wònana wòsesẽna wu.
• Double Crunch la ƒoa crunch si wowɔna edziedzi kple crunch si trɔna ɖe megbe nu ƒu hena ƒodo ƒe kamedede blibo.

Millised on head täiendavad harjutused Crunch ƒe ʋuʋu?

• Keke ƒe Ʋuʋudedi: Keke ƒe ʋuʋudedi kpena ɖe ʋuʋudedi si wozãna ɖaa ŋu elabena menye ɖeko wowɔa dɔ le rectus abdominis (six-pack" lãmekawo) ŋu ko o, ke wowɔa dɔ le obliques (axadzi ƒodo ƒe lãmekawo) hã ŋu, si wɔnɛ be wowɔa dɔ bliboe le ƒodo me.
• Afɔ Kɔkɔe: Afɔfɔfɔ nye kpeɖeŋutɔ gã aɖe na ƒodo ƒe lãmeka siwo le ete koŋ, si nye teƒe si ƒodo ƒe lãmekawo mewɔa dɔ nyuie o, si wɔnɛ be ƒodo ƒe lãmekawo doa ŋusẽ bliboe.