Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ

• Kehaos: Tsiitsinaba
• Varustus: Geduenuya

Sissejuhatus Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ

Dumbbell Front Plank Arm Raise nye kamedede sesẽ aɖe si me wotsia dzi ɖe lãmeka siwo le titina, abɔta, kple megbeƒu koŋ ŋu, si naa ŋutilã bliboa ƒe ŋusẽ kple liƒo dzina ɖe edzi. Enye kamedede nyui aɖe na kamedede ƒe alɔdzedɔwɔƒe siwo le titina kple esiwo de ŋgɔ siwo di be yewoatsɔ yewoƒe hehexɔxɔ veviwo ayi ŋgɔe. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò tenɔnɔ, dadasɔ, kple nuwɔwɔ aduadu nanyo ɖe edzi, eye eɖea vi na amesiwo le kamedede si nu sẽ wu, si me ŋutilã bliboa katã le dim vevie.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ

• Na wò nu vevitɔ nanɔ dɔ wɔm, wò akɔta nanɔ gbadzaa eye wò ŋutilã nanɔ fli dzɔdzɔe dzi tso ta va se ɖe wò afɔkpodzi.
• Kɔ alɔ ɖeka blewuu, lé dumbbell la ɖe ŋgɔ tẽe le ŋgɔwò esime nèle wò dadasɔ me eye nèle wò ŋutilã dzi kpɔm.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò abɔ ɖe anyigba.
• Gbugbɔ wɔ nu ma ke kple alɔ kemɛa, eye nànɔ tɔtrɔm le alɔ ɖesiaɖe dome le kamededea ƒe ɣeyiɣia katã me.

Nõuanded sooritamiseks Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ

• Ʋuʋu si Dzi Woɖu: Kɔ alɔ ɖeka ɖe dzi tẽe le ŋgɔwò esime nèle alɔ evelia kple afɔ eveawo siaa dzi le anyigba. Nu vevitɔe nye be nàwɔ ʋuʋu sia blewuu eye nàɖu edzi. Ƒo asa na dumbbell la ʋuʋu alo eʋuʋu, elabena esia ate ŋu ana nàxɔ abi eye mawɔ dɔ nyuie na lãmeka siwo nèdi be yeawɔ o.
• Tight Core: Na wò akɔta nasẽ le kamededea katã me. Menye ɖeko esia kpena ɖe ŋuwò be wò ŋutilã nali ke ko o, ke ewɔa wò nu vevitɔ hã, si wɔnɛ be kamededea wɔa dɔ nyuie wu. Vodada si bɔ enye be woaŋlɔ nu vevitɔ be eye woalé fɔ ɖe abɔta ƒe ʋuʋu ko ŋu.
• Abɔ Siwo Trɔna: Ne èkɔ alɔ ɖeka ɖe dzi eye nègbugbɔe ɖiɖi ɖe anyi vɔ la, trɔ ɖe...

Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Front Plank Arm Raise kamededea, gake ele be woadze egɔme kple kpekpeme bɔbɔewo be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye yewomele tetem ɖe yewoƒe lãmekawo ŋu o. Ele vevie hã be woaɖo ŋku edzi be ŋusẽ vevitɔe nye nu vevitɔ na kamedede sia, eyata ne wokpɔe be esesẽ akpa la, ɖewohĩ ahiã be woawɔ dɔ tso woƒe ŋusẽ vevitɔ ŋu gbã. Abe alesi wònɔna ɖaa ene la, ele be gɔmedzelawo naƒo nu kple kamedede ŋuti nunyala alo hehenala aɖe be woakpɔ egbɔ be yewole kamededea wɔm nyuie eye wole dedie.

Millised on tavalised variatsioonid Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ?

• Dumbbell Plank Row: Tɔtrɔ sia bia be woage ɖe plank ƒe nɔnɔme kɔkɔ aɖe me kple dumbbell le asi ɖesiaɖe me, emegbe woaɖɔli wo nɔewo atsɔ dumbbell ɖesiaɖe ayi dzi aɖo ta akɔta, si ana megbe lãmekawo nawɔ dɔ.
• Dumbbell Plank Rotation: Dze egɔme le plank ƒe nɔnɔme kɔkɔ me kple dumbbell le asi ɖeka me, emegbe nàtrɔ wò ŋutilã ɖe axa ɖeka esime nèle dumbbell la kɔm yi dzi ɖo ta dzisasrãa gbɔ, eye nàƒo nu kple core kple abɔta ƒe lãmekawo.
• Dumbbell Plank to Press: Tɔtrɔ sia bia be woadze egɔme le plank ƒe nɔnɔme si kɔkɔ me kple dumbbell le asi ɖesiaɖe me, emegbe woatutu wo ayi dzi vaseɖe tsitrenu eye woazi dumbbellawo ɖe ta dzi, awɔ dɔ le ŋutilã bliboa ŋu.
• Dumbbell Plank Pass Through: Tɔtrɔ sia bia be woadze egɔme tso ʋuƒo kɔkɔ aɖe dzi

Millised on head täiendavad harjutused Dumbbell Ŋgɔgbe Plank Abɔ Kɔkɔ?

• Dumbbell Side Plank: Kamedede sia kpena ɖe Dumbbell Front Plank Arm Raise ŋu to ŋkuléle ɖe obliques kple core lãmeka bubuwo ŋu tso dzogoe bubu dzi, si ate ŋu akpe ɖe ame ŋu be core ƒe ŋusẽ kple liƒo bliboa nanyo ɖe edzi.
• Tolililawo: Tolililawo nye kamedede si me ŋusẽ le si menye ɖeko wòdoa ŋusẽ nu vevitɔa ko o, ke enaa dzitodzitowo ƒe dɔwɔwɔ hã nyona ɖe edzi. Wokpena ɖe Dumbbell Front Plank Arm Raise ŋu to cardio element aɖe tsɔtsɔ kpe ɖe kamededea ŋu kple dɔwɔwɔ le lãmeka veviwo ŋu le mɔ bubu nu.