Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ

• Kehaos: Tsiitsinaba
• Varustus: Geduenuya

Sissejuhatus Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ

Dumbbell Front Plank Arm Leg Raise nye kamedede si me wowɔa nu geɖe le si me woƒoa nu tso lãmeka ƒe hatsotso geɖe ŋu, siwo dometɔ aɖewoe nye lãmeka ƒe akpa, abɔta, akɔta, kple akɔta ƒe akpa si le ete, si wɔnɛ be ŋutilã bliboa ƒe ŋusẽ kple liƒo dzina ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe si le titina alo deŋgɔ siwo le didim be yewoatsɔ tɔtrɔ sesẽ aɖe akpe ɖe yewoƒe ŋusẽdodo ƒe hehexɔxɔ edziedzi ŋu. Kamedede sia wɔwɔ ate ŋu akpe ɖe ame ŋu wòada asɔ, awɔ nu aduadu, eye wòanɔ nɔnɔme nyui me, si ana wòanye tiatia nyui aɖe na amesiwo ƒe taɖodzinue nye be yewoawɔ dɔ nyuie eye yewoƒe ŋutilã nasɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ

• Ne èna wò nuto me nanɔ sesẽm eye wò ŋutilã nanɔ fli dzɔdzɔe dzi la, kɔ wò ɖusibɔ ɖe dzi, lé dumbbell la, kple wò miamefɔ ɖe asi le anyigba le ɣeyiɣi ɖeka me.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be wò ŋutilã gakpɔtɔ li ke eye wò akɔta nagaʋuʋu alo akɔ o.
• Ðe wò alɔnu kple afɔ ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia kple wò miasi kple ɖusifɔ, eye nàyi edzi anɔ axawo ɖɔlim hena xexlẽme si nèdi.

Nõuanded sooritamiseks Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ

• Ʋuʋu Siwo Dzi Wokpɔna: Kɔ alɔ ɖeka kple afɔ si tsi tre ɖe eŋu blewuu tso anyigba, eye nàlé ʋuƒoa ƒe nɔnɔme me ɖe asi. Lée ɖe asi sɛkɛnd ɖeka, emegbe nàɖiɖi megbe ɖe anyi eye nàgbugbɔe awɔ kple alɔ kple afɔ kemɛa. Ƒo asa na duƒuƒu to ʋuʋuawo me elabena esia ate ŋu ana màda asɔ o eye nànɔ nɔnɔme si mesɔ o me.
• De Wò Nu Vevitɔ: Le kamededea katã me la, na wò nu vevitɔ nanɔ dɔ wɔm. Menye ɖeko esia akpe ɖe ŋuwò nàda asɔ ko o, ke ana kamededea nawɔ dɔ nyuie ɖe wò ƒodo ƒe lãmekawo dzi hã. Vodada si bɔ enye be woana ƒodoa naɖiɖi alo akɔta ƒe akɔta, si ate ŋu ana akɔta nase veve.
• Na Wò Kɔ Nade Akpa O: Ele be wò ŋku nanɔ ŋgɔ vie

Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Front Plank Arm Leg Raise kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ vevi kple dadasɔ nyuie. Wokafui be nàdze egɔme tso ʋuƒo ƒe kamedede vevitɔ dzi eye nàtsɔ tɔtrɔwo abe abɔ alo afɔ kɔkɔ ene akpe ɖe eŋu vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Dumbell zazã gasesẽna ɖe edzi, eyata anyo wu be nàtsɔ esia akpe ɖe eŋu ne ènya ɖe dzi ɖi le alɔ kple afɔ kɔkɔ ŋu ko. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o eye nàbia kamedede ŋuti nunyala aɖe ne mèka ɖe edzi o.

Millised on tavalised variatsioonid Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ?

• Dumbbell Side Plank Arm Leg Raise: Tɔtrɔ sia bia be nàda asɔ le alɔ ɖeka kple afɔ ɖeka ƒe axadzi, emegbe nàkɔ alɔ kple afɔ si tsi tre ɖe wo nɔewo ŋu ɖe dzi le ɣeyiɣi ɖeka me.
• Dumbbell Front Plank Arm Leg Raise with Twist: Tsɔ twist kpe ɖe kamededea ŋu to wò akɔta tɔtrɔ ne èle wò alɔ kple afɔ kɔm ɖe dzi, si ate ŋu akpe ɖe ŋuwò nàwɔ wò obliques la ŋudɔ.
• Dumbbell Front Plank Arm Leg Raise on a BOSU Ball: BOSU bɔl zazã nana kuxi bubu aɖe gadzena le wò dadasɔ kple liƒo ŋu, si wɔnɛ be wò nu vevi la wɔa dɔ sesĩe wu.
• Dumbbell Front Plank Arm Leg Raise with Resistance Bands: Resistance bands zazã ate ŋu ana kamededea nate ɖe edzi eye wòasesẽ, si akpe ɖe ŋuwò nàdo ŋusẽ wò lãmekawo geɖe wu.

Millised on head täiendavad harjutused Dumbbell Ŋgɔgbe Plank Abɔ Afɔ Kɔkɔ?

• "Renegade Rows" nye kafukafu kamedede bubu elabena wogalɔa ʋuƒo ƒe nɔnɔme si me dumbbells le, dɔwɔwɔ le lãmeka siwo le titina, megbe, kple abɔta, si sɔ kple esiwo woɖo taɖodzinu na le Dumbbell Front Plank Arm Leg Raise me.
• "Side Plank with Dumbbell Raise" kpe ɖe Dumbbell Front Plank Arm Leg Raise ŋu to dɔwɔwɔ le obliques, abɔta, kple lãmeka bubu siwo naa nu li ke, siwo hã kpɔa gome le Dumbbell Front Plank Arm Leg Raise me, si doa ŋutilã ƒe ŋusẽ bliboa kple dadasɔ ɖe ŋgɔ.