Jackknife ƒe Nɔƒe-Up
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Sissejuhatus Jackknife ƒe Nɔƒe-Up
Jackknife Sit-Up nye kamedede si me ŋusẽ le si tɔa ŋku lãmeka ƒe hatsotso geɖe, siwo dometɔ aɖewoe nye abs, hip flexors, kple lower back, si wɔnɛ be core ŋusẽ kple liƒo nyona ɖe edzi. Esɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, le eƒe sesẽ si woate ŋu atrɔ ta. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me le esi wòwɔa dɔ nyuie le nuɖuɖumeŋusẽ fiã me, enaa ame ƒe nɔnɔme ƒe kpekpeɖeŋu nyona ɖe edzi, eye wòdoa dadasɔ kple asitɔtrɔ le nɔnɔmewo ŋu nyuie wu ɖe ŋgɔ ta.
Ülatuse sooritamine: Sisuline õpetus Jackknife ƒe Nɔƒe-Up
- Le ʋuʋu kabakaba ɖeka me la, kɔ wò afɔwo kple akɔta le ɣeyiɣi ɖeka me, esime nèle wò afɔwo dzi dzɔdzɔe, va ɖo nɔnɔme si me wò ŋutilã awɔ V ƒe nɔnɔme.
- Do asi ɖe ŋgɔ kple wò asiwo be nàte kpɔ aka asi wò afɔbidɛwo ŋu, si nye jackknife ƒe nɔnɔme ƒe taƒoƒo.
- Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka eye emegbe nàɖiɖi wò ŋutilã blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
- Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi.
Nõuanded sooritamiseks Jackknife ƒe Nɔƒe-Up
- **Ʋuʋu si dzi Woɖu:** Ƒo asa na duƒuƒu to kamededea me elabena esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Lé fɔ ɖe anyinɔƒe ɖesiaɖe wɔwɔ ŋu kple ʋuʋu si dzi nèɖu, si woɖo koŋ wɔ. Esia ana wò lãmekawo hã nawɔ dɔ nyuie wu.
- **Yagbɔgbɔ ƒe Mɔnu:** Gbɔgbɔ nyuie ate ŋu akpɔ ŋusẽ gã aɖe ɖe wò kamedede ƒe dɔwɔwɔ dzi. Gbugbɔ ya ne èle gɔmedzedze ƒe nɔnɔme me, eye nàgbɔ ya esi nèle wò ŋutilã kɔm yi jackknife ƒe nɔnɔme me. Esia kpena ɖe ŋuwò be wò lãmekawo nanɔ ʋuʋum sesĩe eye wòkpɔa egbɔ be wò lãmekawo le oxygen si sɔ xɔm.
- **Ƒo asa na wò Kɔ ƒe Teteɖeanyi:** Vodada si bɔ enye be nàhe wò
Jackknife ƒe Nɔƒe-Up KKK
Kas algajad saavad teha Jackknife ƒe Nɔƒe-Up?
Ẽ, gɔmedzelawo ate ŋu awɔ Jackknife Sit-Up kamededea, gake wobua eŋu be enye ƒodo ƒe kamedede deŋgɔ. Ebia ŋusẽ vevi, dadasɔ, kple nuwɔwɔ aduadu. Ne ènye kamedede gɔmedzela la, anyo be nàdze egɔme kple kamedede bɔbɔewo abe kamedede veviwo abe anyinɔƒe alo ʋuʋu ene, eye emegbe nàyi kamedede siwo sesẽ wu abe Jackknife Sit-Up ene dzi vivivi ne wò ŋusẽ kple ŋusẽ le nyonyom ɖe edzi. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o.
Millised on tavalised variatsioonid Jackknife ƒe Nɔƒe-Up?
- Keke Jackknife Sit-Up la tsɔa gasɔdodo ƒe ʋuʋu dea wò afɔwo me esime nèle sit-up la wɔm, eye wòɖoa taɖodzinu na wò akɔta ƒe akpa si le etame kple esi le ete siaa.
- Side Jackknife Sit-Up la bia be nàmlɔ wò axadzi eye nàwɔ sit-up la, eye wò susu nanɔ wò lãmeka siwo le tsia dzi la ŋu.
- Weighted Jackknife Sit-Up ƒe akpa aɖewoe nye kpekpeme alo atike ƒe bɔl léle esime nèle sit-up la wɔm, si naa tsitretsitsi kpena ɖe eŋu eye nàdzi kamededea ƒe sesẽ ɖe edzi.
- Swiss Ball Jackknife Sit-Up bia be nàzã bɔl si naa li ke le wò afɔ te esime nèle sit-up la wɔm, si ana dadasɔ kple nu vevi ƒe ŋusẽ nanyo ɖe edzi.
Millised on head täiendavad harjutused Jackknife ƒe Nɔƒe-Up?
- Afɔdodo nye kamedede bubu si do ƒome kplii, si wɔa dɔ le ƒodo ƒe lãmeka siwo le ete kple akɔta ƒe lãkusi siwo hã wɔa dɔ le Jackknife Sit-Up me, si wɔnɛ be lãmeka siawo ƒe ŋusẽ kple dzidodo dzina ɖe edzi.
- Russiatɔwo ƒe Twists ate ŋu akpe ɖe Jackknife Sit-Ups hã ŋu esi wole taɖodzinu ɖom ɖe obliques ŋu, si ana woakpɔ egbɔ be ƒodo ƒe kamedede blibo si me lãmeka gã siwo katã kpɔ gome le Jackknife Sit-Up me hã le.
Seotud märksõnad Jackknife ƒe Nɔƒe-Up
- Jackknife Sit-Up ƒe kamedede
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Kamedede siwo wotsɔ ɖoa akɔta ŋu
- Ŋutilã ƒe kpekpeme kamededewo na abs
- Jackknife Sit-Up ƒe nufiame
- Alesi woawɔ Jackknife Sit-Ups
- Ŋutilã ƒe kpekpeme hehexɔxɔ na akɔta
- Jackknife Sit-Up ƒe mɔnu
- Akɔta ƒe kpekpeme ɖeɖeɖa ƒe kamededewo
- Jackknife Sit-Up ŋutilã ƒe kpekpeme kamedede