Gaxɔmenɔla Afã Sit-up

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Iliopsoas, Rectus Abdominis
• Teisene Lihased: Deltoid Anterior, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Gaxɔmenɔla Afã Sit-up

Gaxɔmenɔla ƒe Afã Sit-up nye kamedede vevi sesẽ aɖe si tɔa ŋku ƒodo ƒe lãmekawo, si doa ŋusẽ kple liƒo ɖe ŋgɔ le titina. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe me, tso gɔmedzela siwo le didim be yewoado ŋusẽ yewoƒe nu vevitɔ dzi va ɖo kamedefefewɔla deŋgɔ siwo le didim be yewoana yewoƒe kamedede nanyo ɖe edzi le dɔwɔwɔ me dzi. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wòkpena ɖe ame ƒe nɔnɔme kple dadasɔ ŋu ko o, ke ekpena ɖe ame ŋu le gbesiagbedɔwo wɔwɔ nyuie wu me eye wòɖea akɔtave ƒe afɔkua dzi kpɔtɔna.

Ülatuse sooritamine: Sisuline õpetus Gaxɔmenɔla Afã Sit-up

• Da wò asiwo ɖe ta megbe abe gamenɔlae nènye ene, eye nàdo wò abɔta ɖe axawo dzi.
• Kɔ wò tame blewuu tso anyigba, nàzã wò ƒodo ƒe lãmekawo, vaseɖe esime nàɖo wò klowo ƒe afã lɔƒo.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe akɔta le dzɔdzɔe.
• Ðe wò ŋutilã ɖe anyi blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàlé ɖokuiwò dzi ɖuɖu me ɖe asi le ʋuʋua katã me be nàwu egbugbɔgawɔ ɖeka nu.

Nõuanded sooritamiseks Gaxɔmenɔla Afã Sit-up

• Ʋuʋu si Dzi Woɖu: Vodada si bɔ enye be woaʋuʋu alo azã ŋusẽ atsɔ anɔ anyi. Ke boŋ kpɔ egbɔ be wò ʋuʋu le blewu eye nèɖu dzi. Do wò nuto si me nèle la ɖe dzi eye nàkɔ wò tame wòaɖo wò klowo gbɔ. Ele be wò abɔta nakeke eye nàna wò kɔ naɖe dzi ɖi be nàƒo asa na teteɖeanyi.
• Halfway Up Only: To vovo na sit-up si wowɔna tsã la, Prisoner Half Sit-up bia be nàkɔ wò ŋutilã ɖe dzi afã ko. Esia kpena ɖe ame ŋu be ƒodo ƒe lãmekawo nanɔ teteɖeanyi me le kamededea katã me. Ƒo asa na vodada si nye be nàyi dzi katã elabena esia ate ŋu ahe akɔta ƒe tete vɛ eye wòaɖe kamededea ƒe dɔwɔwɔ nyuie dzi akpɔtɔ le akɔta.
• Gbɔgbɔ: Gbɔgbɔ do goe abe alesi

Gaxɔmenɔla Afã Sit-up KKK

Kas algajad saavad teha Gaxɔmenɔla Afã Sit-up?

Ẽ, gɔmedzelawo ate ŋu awɔ Gaxɔmenɔla ƒe Afã Nɔƒe ƒe kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye nàlé fɔ ɖe nɔnɔme ŋu be nàxe mɔ ɖe abi ɖesiaɖe si ate ŋu adzɔ nu. Azɔ hã, eɖo aɖaŋu be nàdi aɖaŋuɖoɖo tso kamedede ŋuti nunyala aɖe gbɔ be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be kamedede yeyewo naɖo to woƒe ŋutilã eye woadzudzɔ ne wose le wo ɖokui me be yewomele dedie o.

Millised on tavalised variatsioonid Gaxɔmenɔla Afã Sit-up?

• V-dzi: Le esi teƒe be nàna wò akɔta naɖo wò klowo gbɔ la, èkeke wò afɔwo kple abɔwo ɖe ŋgɔ tẽ eye nèƒoa wo nu ƒu ɖe V ƒe nɔnɔme me, si doa kplamatse wò akɔta kple akɔta ƒe akpa siwo le ete.
• Keke ƒe Ʋuʋudedi: Esia naa nusi trɔna kpena ɖe eŋu ne èle klo si tsi tre ɖe wo nɔewo ŋu hem va abɔta, eye nèle dɔ wɔm le obliques, lower abs, kple hip flexors ŋu.
• The Reverse Crunch: Le esi teƒe be nàkɔ wò akɔta la, èkɔa wò akɔta tso anyigba, eye wò susu nɔa akɔta si le ete ŋu.
• The Plank to Pike: Tɔtrɔ sia zãa ŋutilã bliboa ƒe ʋuʋu, dzea egɔme tso plank ƒe nɔnɔme me eye emegbe nèkɔa wò akɔta ɖe pike ƒe nɔnɔme me, si naa nu vevitɔ bliboa ƒoa eɖokui ɖe eme eye wònana dadasɔ nyona ɖe edzi.

Millised on head täiendavad harjutused Gaxɔmenɔla Afã Sit-up?

• Russiatɔwo ƒe Twists: Russiatɔwo ƒe twists hã wɔa dɔ na ƒodo ƒe lãmekawo, vevietɔ obliques, siwo wozãna kpe ɖe rectus abdominis ŋu le Gaxɔmenɔla ƒe Afã Sit-up me, si wɔnɛ be wowɔa dɔ le ƒodo ƒe kamedede si me kɔ wu.
• Keke ƒe Ʋuʋudedi: Esiawo nye kamedede gã bubu si woatsɔ akpe ɖe Gamenɔla ƒe Afã Sit-ups ŋu elabena woɖoa taɖodzinu na abs si le etame kple esi le ete siaa, kpakple obliques, si naa ʋuʋu blibo eye wokpena ɖe ame ŋu be ŋusẽ kple liƒo bliboa nanyo ɖe edzi.