Jack Ma Crunchwo me
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Sissejuhatus Jack Ma Crunchwo me
Jack Split Crunches nye kamedede si me ŋusẽ le si ƒoa dzitodzitowo ƒe dɔwɔwɔ kple ŋusẽdodo nu veviwo nu ƒu, si wɔe be wòɖea vi ŋutɔ na amesiwo le didim be yewoana yewoƒe kamedede, ablaɖeɖe, kple ƒodo ƒe lãmekawo nanyo ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, elabena woate ŋu atrɔ asi le eƒe sesẽme ŋu le ame ŋutɔ ƒe ŋutetewo nu. Amewo adi be yewoawɔ Jack Split Crunches be yewoƒe nu veviwo nali ke nyuie wu, atɔ dzo nuɖuɖumeŋusẽ, eye woado ŋutilã bliboa ƒe dɔwɔwɔ ɖekae ɖe ŋgɔ.
Ülatuse sooritamine: Sisuline õpetus Jack Ma Crunchwo me
- Emegbe, kɔ wò abɔwo, afɔwo, kple akɔta tso anyigba le ɣeyiɣi ɖeka me, abe ɖe nèle crunch si wowɔna le kɔnu nu wɔm ene, gake keke wò afɔwo ɖe vovo woazu ‘V’ ƒe nɔnɔme abe alesi nàwɔe le jumping jack me ene.
- Ne èle wò ŋutilã kɔm la, dze agbagba nàka asi wò asiwo ŋu vaseɖe wò afɔbidɛwo dzi esime nèle wò afɔwo dzi le ‘V’ ƒe nɔnɔme me.
- Ðe wò ŋutilã ɖe anyi va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be wò abɔwo kple afɔwo gakeke bliboe ake.
- Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yeƒo ye ɖokui ɖe yeƒe nu vevitɔ me le ʋuʋu bliboa me.
Nõuanded sooritamiseks Jack Ma Crunchwo me
- **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na duƒuƒu to ʋuʋuawo me. Ele be woawɔ kamededea ƒe akpa ɖesiaɖe, tso afɔ ƒe mama dzi va ɖo eƒe ƒoƒo dzi, le mɔ si dzi woaɖu nu. Menye ɖeko esia nana be èle lãmeka siwo sɔ zãm ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
- **Gbɔgbɔ**: Gbɔgbɔ nyuie le kamededea me. Gbugbɔ ya ne èle wò afɔwo kple akɔta kɔm tso anyigba, eye nàgbɔ ya ne èle wo ɖiɖim. Gbɔgbɔ nyuie kpena ɖe ame ŋu be lãmeka veviawo wɔa dɔ nyuie wu eye wònaa ya si hiã ŋutilãa be wòawɔ kamededea.
Jack Ma Crunchwo me KKK
Kas algajad saavad teha Jack Ma Crunchwo me?
Ẽ, gɔmedzelawo ate ŋu awɔ Jack Split Crunches kamededea. Gake ele vevie be nàdze egɔme kple gbugbɔgagblɔ ƒe xexlẽme si bɔbɔ eye nàdzi ɖe edzi vivivi ne èle ŋusẽ kple dzidodo tum ɖo. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o. Wokafui hã be nàbia kamedede ŋuti nunyala alo hehenala si xɔ ɖaseɖigbalẽ be nàkpɔ egbɔ be yele kamededea wɔm nyuie.
Millised on tavalised variatsioonid Jack Ma Crunchwo me?
- Weighted Jack Split Crunches: Kpekpeme alo atike ƒe bɔl tsɔtsɔ kpe ɖe kamededea ŋu dzia tsitretsitsi ɖe eŋu ɖe edzi, si wɔnɛ be kamededea sesẽna wu eye wòwɔa dɔ nyuie na nu vevitɔa.
- Reverse Jack Split Crunches: Le esi teƒe be nàkɔ wò tame la, èkɔa wò akɔta, si naa wò afɔwo ɖoa ta wò akɔta, si tɔa ŋku akɔta si le ete wu.
- Plank Jack Split Crunches: Tɔtrɔ sia tsɔa plank ƒe nɔnɔme dea eme hafi yia jack split la me, si kpena ɖe ame ŋu be wòaƒo eɖokui ɖe nuto bliboa me eye wòada asɔ nyuie wu.
- Standing Jack Split Crunches: Le esi teƒe be nàwɔ kamededea le anyigba la, èwɔnɛ le tsitrenu, si naa dadasɔ ƒe akpa aɖe kpena ɖe eŋu eye wòwɔa dɔ le nu vevitɔa ŋu le mɔ bubu nu.
Millised on head täiendavad harjutused Jack Ma Crunchwo me?
- Plank: Plank ate ŋu anye kpeɖeŋutɔ deblibo na Jack Split Crunches elabena wokpena ɖe ame ŋu be wòatu dzidodo ɖo le abs kple megbe siaa me, kpakple stabilizer lãmekawo, si ate ŋu ana dɔwɔwɔ bliboa kple nɔnɔme nanyo ɖe edzi le crunches me.
- Russiatɔwo ƒe Twists: Kamedede sia tɔa ŋku obliques kple rectus abdominis hã, gake etsɔa tɔtrɔ si ate ŋu ana ʋuʋu ƒe didime kple asitɔtrɔ le nɔnɔmewo ŋu nadzi ɖe edzi kpena ɖe eŋu, si ate ŋu aɖe vi na Jack Split Crunches wɔwɔ nyuie wu.
Seotud märksõnad Jack Ma Crunchwo me
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Jack Split Crunches ƒe kamedede
- Akɔta ƒe taɖodzinu ƒe kamededewo
- Ŋutilã ƒe kpekpeme ƒe akɔta ƒe kamedede
- Jack Split Crunches ƒe ɖoɖowɔɖi
- Kamedede hena akɔta dzi ɖeɖe kpɔtɔ
- Jack Split Crunches na akɔta
- Ŋutilã ƒe kpekpeme crunches kamedede
- Aƒeme kamedede na akɔta
- Jack Split Crunches ƒe mɔnu