Extra Decline Sit-up

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

Sissejuhatus Extra Decline Sit-up

Extra Decline Sit-up nye kamedede vevi sesẽ aɖe si me wotsia dzi ɖe abs, obliques, kple hip flexors ŋu, si naa ŋusẽ nyona ɖe edzi, eƒe nɔnɔme nyona ɖe edzi, eye wòwɔa kamedefefe nyuie wu. Esɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoado ŋusẽ yewoƒe ƒodo ƒe kamededewo. Ame ɖekaɖekawo ate ŋu atia kamedede sia be wòagatsɔ nya ɖe woƒe nu vevitɔ ŋu geɖe wu, ado lãmekawo ƒe tsitsi ɖe ŋgɔ, eye wòaɖo ƒodo ƒe akpa si me kɔ wu gbɔ.

Ülatuse sooritamine: Sisuline õpetus Extra Decline Sit-up

• Gbugbɔ mlɔ zikpui la dzi, eye nàtsɔ wò asiwo atso wò akɔta alo le wò ta megbe be wòakpe ɖe ŋuwò.
• Kɔ wò tame blewuu to wò ƒodo ƒe lãmekawo ƒoƒo me, nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye màtsɔ asi ahe wò kɔ o.
• Yi edzi nàkɔ wò tame vaseɖe esime wòanɔ dzogoe 90 dzi kple wò ŋutilã ƒe akpa si le ete, alo wòate ɖe ŋuwò alesi nàte ŋui evɔ màte ɖeɖi ŋuwò o.
• Tsɔ wò ŋutilã ɖiɖi blewuu yi anyime va ɖo afisi nèdze egɔme tsoe be nàwu egbugbɔgawɔ ɖeka nu. Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Extra Decline Sit-up

• Ʋuʋu Siwo Dzi Wokpɔna: Ne èle anyinɔƒe nɔnɔ wɔm la, kpɔ egbɔ be yeƒe ʋuʋu le blewu eye nèɖu edzi. Ʋuʋudedi alo ʋuʋu kabakaba ate ŋu ana wò lãmekawo nate ɖeɖi ame ŋu eye wòana nàxɔ abi. Vodada si bɔ enye ŋusẽ zazã atsɔ akɔ ŋutilãa ɖe dzi, si ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna. Ke boŋ tsɔ wò nu vevi la de eme be wòakɔ wò ŋutilã ɖe dzi.
• Nɔnɔme Nyuitɔ: Na wò asiwo nanɔ ta megbe blewuu alo nàtso wò akɔta. Ƒo asa na wò kɔ hehe yi ŋgɔ ne èbɔbɔ nɔ anyi, si nye vodada si bɔ. Esia ate ŋu ana kɔ nate ɖe ame dzi. Ke boŋ na wò ƒodo ƒe lãmekawo nawɔ dɔa.
• Yagbɔgbɔ ƒe Mɔnu: Gbɔgbɔ ne èle wò ŋutilã kɔm hele gbɔgbɔm

Extra Decline Sit-up KKK

Kas algajad saavad teha Extra Decline Sit-up?

Ẽ, gɔmedzelawo ate ŋu awɔ Extra Decline Sit-up kamededea, gake ele vevie ŋutɔ be woadze egɔme kple ŋusẽ si bɔbɔ wu. Kamedede sia sesẽ wu anyinɔƒe nɔnɔ edziedzi le nuheŋusẽ ƒe tsitretsitsi si wotsɔ kpe ɖe eŋu ne èle nɔnɔme si dzi ɖe kpɔtɔ me ta. Wokafui be nàdze egɔme kple ɖiɖi vie eye nàdzi ɖe edzi vivivi ne wò ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme kple aɖaŋu nyuitɔ me ɖe asi be màgaxɔ abi o. Ne èse le ɖokuiwò me be yemele dedie o la, dzudzɔ kamededea enumake.

Millised on tavalised variatsioonid Extra Decline Sit-up?

• Atike ƒe Bɔl Extra Decline Sit-up: Le esi teƒe be nàzã kpekpeme ƒe agba la, èzãa atike ƒe bɔl na tɔtrɔ sia, si ate ŋu akpe ɖe ŋuwò be wò asiléle ƒe ŋusẽ kple nuwɔwɔ aduadu nanyo ɖe edzi.
• Twist Extra Decline Sit-up: Le tɔtrɔ sia me la, ètsɔa twist kpena ɖe sit-up la tame, si ƒoa wò obliques eye wòwɔa dɔ le wò core ŋu tso dzogoe bubu dzi.
• Stability Ball Extra Decline Sit-up: Eƒe tɔtrɔ sia bia be nàzã stability ball ɖe decline bench teƒe, si ate ŋu akpe ɖe ŋuwò nàda asɔ nyuie wu eye wòawɔ wò core stabilizing lãmekawo ŋudɔ nyuie wu.
• Russian Twist Extra Decline Sit-up: Tɔtrɔ deŋgɔ sia bia be nàwɔ Russiatɔwo ƒe twist le sit-up la tame, si ado go wò ŋusẽ vevitɔ kple wò tɔtrɔ ƒe ŋusẽ.

Millised on head täiendavad harjutused Extra Decline Sit-up?

• Planks: Planks kpena ɖe Extra Decline Sit-ups ŋu to ŋusẽdodo nuto bliboa me, si me ƒodo si le tsia dzi kple akɔta ƒe lãmeka siwo le ete hã le, si kpena ɖe ame ŋu wòléa nɔnɔme kple liƒo me ɖe asi le sit-up ʋuʋu me.
• Keke ƒe Ʋuʋudedi: Keke ƒe ʋuʋu wɔa dɔ le akɔta ƒe akpa si le etame kple esi le ete siaa kpakple esiwo le tsia dzi siaa, abe Extra Decline Sit-ups ene, si wɔnɛ be ŋusẽ kple dzidodo bliboa si le nuto si le eme la dzina ɖe edzi.