Gome Afɔ ƒe Afɔkpodzi Push-Up

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus, Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Anterior, Obliques, Pectoralis Major Clavicular Head, Triceps Brachii

Sissejuhatus Gome Afɔ ƒe Afɔkpodzi Push-Up

Outside Leg Kick Push-Up nye kamedede si me ŋusẽ le si ƒoa ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu ƒe hehexɔxɔ nu ƒu, eye wòɖoa taɖodzinu koŋ na akɔta, abɔta, abɔwo, kple nuto si le eme esime wògawɔa nu ɖe ​​afɔawo hã ŋu. Esɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoatsɔ nu vovovowo akpe ɖe yewo ŋu eye yewoatsɔ kuxiwo akpe ɖe yewoƒe kamedede ƒe ɖoɖo si wowɔna ɖaa ŋu. Menye ɖeko kamedede sia kpena ɖe ame ƒe tame ƒe ŋusẽ tutuɖo ŋu ko o, ke enaa dadasɔ, nuwɔwɔ aduadu, kple ablaɖeɖe hã nyona ɖe edzi, si wɔe be wònye tiatia nyui aɖe na amesiwo ƒe taɖodzinue nye be yewoawɔ kamedede bliboa.

Ülatuse sooritamine: Sisuline õpetus Gome Afɔ ƒe Afɔkpodzi Push-Up

• Ðe wò ŋutilã ɖe anyigba abe alesi nàwɔe le push-up si wozãna ɖaa me ene, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu eye wò nuto si me nèle la nawɔ dɔ.
• Ne èle megbe tum yi dzi va ɖo afisi nèdze egɔme tsoe la, kɔ wò ɖusifɔ ɖe dzi eye nàtue ado goe ɖe axadzi, eye nàdze agbagba be yeana yeƒe afɔ nate ɖe yeƒe ɖusibɔ ŋu alesi nàte ŋui.
• Trɔ wò ɖusifɔ ɖe afisi nèdze egɔme tsoe, eye emegbe nàtsɔ wò miasi agbugbɔ afɔ atutu yi dzi kple axadziƒoƒoa awɔ.
• Yi edzi nànɔ afɔwo ɖɔlim hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, nàlé afɔɖeɖe si mewɔa tɔtrɔ o me ɖe asi eye nàna wò ŋutilã nanɔ fli dzɔdzɔe dzi le kamededea katã me.

Nõuanded sooritamiseks Gome Afɔ ƒe Afɔkpodzi Push-Up

• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋuawo me. Ele be woawɔ afɔƒoƒo kple etutu le mɔ si dzi woaɖu nu. Menye ɖeko esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ko o, ke enaa lãmekawo ƒe dɔwɔwɔ hã dzina ɖe edzi, si wɔnɛ be kamededea wɔa dɔ nyuie wu.
• Gbɔgbɔ Nyuie: Gbɔgbɔ ne èle wò ŋutilã ɖiɖim eye nègbɔ ya esi nèle wò afɔ tum ɖe dzi hele afɔ ƒom do goe. Yagbɔgbɔ nyuie kpena ɖe ŋuwò be wò lãmekawo nanɔ ʋuʋum, enaa oxygen si sɔ na wò lãmekawo, eye ate ŋu akpe ɖe ŋuwò nàwɔ kamededea ɣeyiɣi didi wu.
• Mègakekee wòagbɔ eme o: Ne èle wò afɔ ƒom do goe la, ƒo asa na ekeke wòagbɔ eme. Esia ate ŋu ana wò akɔta ƒe ƒunukpeƒe nate ɖe dzi madzemadzee

Gome Afɔ ƒe Afɔkpodzi Push-Up KKK

Kas algajad saavad teha Gome Afɔ ƒe Afɔkpodzi Push-Up?

Ẽ, gɔmedzelawo ate ŋu awɔ Outside Leg Kick Push-Up kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ kple dadasɔ aɖe. Ne ènye gɔmedzela la, dze egɔme kple push-up veviwo eye vivivi la, tsɔ tɔtrɔ deŋgɔwo abe Outside Leg Kick Push-Up ene de eme ne wò ŋusẽ le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne esesẽ na wò akpa la, bu eŋu kpɔ be yeaƒo nu kple kamedede ŋuti nunyala aɖe be wòawɔ tɔtrɔwo eye wòafia mɔ wò le kamededea me.

Millised on tavalised variatsioonid Gome Afɔ ƒe Afɔkpodzi Push-Up?

• Spiderman Outside Leg Kick Push-Up: Le tɔtrɔ sia me la, ne èle wò ŋutilã ɖiɖim hena push-up la, ètsɔa klo ɖeka vaa axa ɖeka ƒe abɔta le ɣeyiɣi ɖeka me, eye nèsrɔ̃a Spiderman ƒe tolili ƒe ʋuʋu, emegbe nèwɔa gota afɔƒoƒoa abe wò ene tutue ɖe megbe yi dzi.
• Plyometric Outside Leg Kick Push-Up: Tɔtrɔ sia tsɔa plyometric alo ‘titri’ ƒe akpa aɖe dea eme. Esi nèle tutum yi dzi la, èkɔa wò asiwo ɖe dzi tso anyigba le bɔmb me, eye nètsɔa cardio kple ŋusẽ ƒe akpa bubu kpena ɖe kamededea ŋu.
• Decline Outside Leg Kick Push-Up: Ne èdi tɔtrɔ sia la, da wò afɔwo ɖe teƒe si kɔkɔ abe zikpui alo afɔti ene. Esia trɔa dzogoe si dzi woatutu akɔta le, si tea gbe ɖe akɔta ƒe akpa si le etame dzi geɖe wu

Millised on head täiendavad harjutused Gome Afɔ ƒe Afɔkpodzi Push-Up?

• Plank: Kamedede sia doa viɖe siwo le Outside Leg Kick Push-Ups me ɖe ŋgɔ to ŋkuléle ɖe nu veviwo ƒe liƒo kple ŋusẽ ŋu, si le vevie ŋutɔ be woalé nɔnɔme nyuitɔ me ɖe asi le push-up kple afɔƒoƒo ƒe ʋuʋu me.
• Squats: Squats kpena ɖe Outside Leg Kick Push-Ups ŋu esi wole taɖodzinu ɖom ɖe ŋutilã ƒe akpa si le ete, vevietɔ glutes kple thighs, siwo hã wɔa dɔ le afɔkpodzi ƒe akpa si le push-up la me, si wɔnɛ be wòdoa ŋutilã bliboa ƒe ŋusẽ kple dadasɔ ɖe ŋgɔ.