Duƒula ƒe Crunch

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Duƒula ƒe Crunch

Sprinter Crunch nye kamedede vevi si me ŋusẽ le si tɔa ŋku abs, obliques, kple hip flexors, si naa mɔnu nyui aɖe si dzi woato ado ŋusẽ teƒe siawo ahawɔ woƒe gbeɖiɖi. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yewoƒe ŋusẽ vevitɔ kple liƒo nanyo ɖe edzi. Sprinter Crunches dede wò ɖoɖowɔɖi me ate ŋu ana wò kamedefefe bliboa nanyo ɖe edzi, akpe ɖe ŋuwò le gbesiagbedɔwo me, eye wòakpe ɖe ŋuwò nàɖo ƒodo ƒe nuto si me kɔ nyuie gbɔ.

Ülatuse sooritamine: Sisuline õpetus Duƒula ƒe Crunch

• He wò ɖusi klo va wò akɔta eye le ɣeyiɣi ma ke me la, èle wò tame kɔm tso anyigba eye nèle wò miame abɔ ɖe ɖusime klo gbɔ, eye nàsrɔ̃ duƒula ƒe nuwɔna.
• Ðe wò ŋutilã ɖe anyi va ɖo afisi nèdze egɔme tsoe, eye nàna wò nu vevi nanɔ dɔ wɔm le ʋuʋua katã me be wòakpɔ wò akɔta ƒe akpa si le anyime ta.
• Gbugbɔ ʋuʋu ma ke le akpa si tsi tre ɖe eŋu, nàtsɔ wò miame klo aɖo wò akɔta eye wò ɖusibɔ naɖo miame klo gbɔ.
• Yi edzi nànɔ axawo ɖɔlim hena kamededea ƒe xexlẽme si nèdi, eye nàlé afɔɖeɖe kabakaba me ɖe asi be wò dzi naƒo sesĩe eye nàna kamededea ƒe dzitodzito ƒe viɖe geɖe wu.

Nõuanded sooritamiseks Duƒula ƒe Crunch

• Do Wò Nu Vevitɔ: Esi nèle wò tame kple ete kɔm tso anyigba la, kpɔ egbɔ be yele wò lãmeka veviwo zãm tsɔ wu be yeaɖo ŋu ɖe wò kɔ alo akɔta ŋu. Vodada si bɔ enye be woahe ta ayi ŋgɔe, si ate ŋu ana kɔ nate ɖe edzi. Ele be wò nu vevitɔ nanye dɔa wɔwɔ.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋuawo me. Nu vevitɔ si ana Sprinter Crunch nawɔ dɔ nyuie enye ʋuʋu si dzi wokpɔna, si woɖo koŋ wɔ. Ele be woawɔ nu kɔkɔ kple eɖiɖi siaa blewuu eye woabu eŋu nyuie. Kamededea wɔwɔ kabakaba akpa ate ŋu ana ame ƒe nɔnɔme nabu eye wòate ŋu axɔ abi.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yekeke yeƒe afɔwo ɖe enu bliboe eye yekɔ yeƒe akɔta ɖe dzi alesi nàte ŋui evɔ màte ɖeɖi ŋuwò o. Vodada si bɔ enye be woakeke wo ɖe enu alo woakɔ wo ɖe dzi bliboe o, si

Duƒula ƒe Crunch KKK

Kas algajad saavad teha Duƒula ƒe Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Sprinter Crunch kamededea. Gake ele vevie be nàdze egɔme kple gbugbɔgagblɔ ʋɛ aɖewo eye nàdzi ɖe edzi vivivi ne wò ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ele vevie hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne mèka ɖe alesi nàwɔ kamedede sia nyuie dzi o la, anyo be nàbia kamedede ƒe hehenala alo akpɔ nufiame videowo. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Duƒula ƒe Crunch?

• Vertical Leg Crunch: Le gɔmeɖeɖe sia me la, èna wò afɔwo nɔa yame tẽ esime nèle ƒoƒom, si kpena ɖe ŋuwò nèɖoa taɖodzinu si le etame ƒe akɔta wu.
• Reverse Crunch: Le esi teƒe be nàkɔ wò akɔta ɖe dzi la, èkɔa wò akɔta tso anyigba, si tea gbe ɖe akɔta ƒe akpa si le ete dzi wu.
• Abɔ Didiwo Ƒe Ʋuʋu: Tɔtrɔ sia bia be nàkeke wò abɔwo ɖe megbe tẽ esime nèle alɔnu ƒoƒoa wɔm, si wɔnɛ be wòsesẽna wu.
• Double Crunch: Esia nye crunch si wozãna tsã kple reverse crunch ƒe ƒuƒoƒo, afisi nèkɔa wò tame kple akɔta siaa tso anyigba le ɣeyiɣi ɖeka me.

Millised on head täiendavad harjutused Duƒula ƒe Crunch?

• Keke ƒe Crunches nye kpeɖeŋutɔ nyui bubu elabena woɖoa taɖodzinu na obliques kple lower abs, teƒe siwo hã wowɔa dɔ le le Sprinter Crunches wɔɣi, si wɔnɛ be wokpɔa egbɔ be wowɔ kamedede blibo le ƒodo me.
• Planks ɖea vi ne wotsɔe kpe ɖe Sprinter Crunches ŋu elabena wokpena ɖe ame ŋu be wòatu liƒo kple ŋusẽ ɖo le lãmeka veviwo me, si ate ŋu ana wò nɔnɔme kple dɔwɔwɔ nanyo ɖe edzi ne èle Sprinter Crunches wɔm.