Kaƒomɔ̃ si Wobɔbɔ nɔ Twist

• Kehaos: Tsiitsinaba
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Obliques
• Teisene Lihased: Iliopsoas

Sissejuhatus Kaƒomɔ̃ si Wobɔbɔ nɔ Twist

Cable Seated Twist nye kamedede si ɖea vi si tɔa ŋku wò obliques, si kpena ɖe ŋuwò be core ŋusẽ kple liƒo nanyo ɖe edzi, eye wònaa wò rotational mobility hã nyona ɖe edzi. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo di be yewoado ŋusẽ yewoƒe nu vevitɔ eye yewoana yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nànɔ te nyuie wu, nàda asɔ nyuie wu, eye ate ŋu ana ƒodo ƒe akpa aɖe nadze nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Kaƒomɔ̃ si Wobɔbɔ nɔ Twist

• Nɔ zikpui alo zikpui si dze ŋgɔ kaƒomɔ̃a dzi, lé asiléƒea kple asi eveawo eye nàhee ɖe wò akɔta, eye nàna wò abɔta nabɔbɔ.
• Na wò afɔwo nanɔ anyigba sesĩe, wò akɔta nanɔ dzɔdzɔe eye wò nuto nawɔ dɔ.
• Trɔ wò akɔta blewuu ɖe axa ɖeka, nàzã wò akɔta atsɔ akpɔ ʋuʋua dzi eye nàna wò abɔwo nanɔ teƒe ɖeka.
• Trɔ yi titina eye nàgbugbɔ ʋuʋua awɔ le akpa si tsi tre ɖe eŋu be nàwu rep ɖeka nu. Yi edzi nàgbugbɔ agblɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Kaƒomɔ̃ si Wobɔbɔ nɔ Twist

• **Nɔnɔme Nyui**: Nɔ anyi dzɔdzɔe eye wò afɔwo nanɔ gbadzaa ɖe anyigba eye wo dome didi abe abɔta ene. Na wò akɔta nanɔ dzɔdzɔe eye wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me. Ne èbɔbɔ ɖe anyi alo nèbɔbɔ ɖe anyi la, ate ŋu ana akɔta nase veve alo axɔ abi.
• **Ʋuʋu si Dzi Woɖu**: Vodada si bɔ wue nye be woazã ŋusẽ atsɔ atrɔ ŋutilãa. Ke boŋ zã wò lãmeka veviwo nàtsɔ akpɔ ʋuʋua dzi. Trɔ wò akɔta ɖe axa ɖeka, tɔ vie, eye nàtrɔ ayi teƒe si nèdze egɔme tsoe. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, ke menye be wòawɔ kabakaba ahanɔ ʋuʋum o.
• **Kpekpeme Nyui**: Mègazã kpekpeme fũ o. Taɖodzinuae nye be woawɔ dɔ na lãmeka siwo le tsia dzi, ke menye be woate akɔta alo abɔta o. Ne èle agbagba dzem be yeawu kamededea nu la, ke ɖe wò kpekpeme dzi kpɔtɔ.
• **Yagbɔgbɔ ƒe Mɔnu**: B

Kaƒomɔ̃ si Wobɔbɔ nɔ Twist KKK

Kas algajad saavad teha Kaƒomɔ̃ si Wobɔbɔ nɔ Twist?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Seated Twist ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Ne ŋusẽ kple aɖaŋua le nyonyom ɖe edzi la, woate ŋu adzi kpekpeme ɖe edzi vivivi. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wole ewɔm nyuie.

Millised on tavalised variatsioonid Kaƒomɔ̃ si Wobɔbɔ nɔ Twist?

• Atike ƒe Bɔl si Wobɔbɔ Nɔ anyi ƒe Tɔtrɔ: Le esi teƒe be nàzã ka la, èzãa atike ƒe bɔl, eye nètrɔa wò akɔta tso axa ɖeka yi axa ke ne èbɔbɔ nɔ anyi.
• Resistance Band Seated Twist: Tɔtrɔ sia zãa tsitretsitsi ƒe ka si wotsɔ bla ɖe teƒe aɖe si woɖo ɖi, si naa tsitretsitsi ƒomevi bubu ne èle wò akɔta trɔm.
• Seated Barbell Twist: Le tɔtrɔ sia me la, ènɔa zikpui aɖe dzi eye barbell le wò abɔta eye nètrɔa wò akɔta tso axa ɖeka yi axa ke.
• Bodyweight Seated Twist: Tɔtrɔ sia mehiã dɔwɔnu aɖeke o. Ðeko nènɔa anyi ɖe anyigba, bɔbɔna ɖe megbe vie eye nètrɔa wò akɔta tso axa ɖeka yi axa ke, eye nèzãa wò ŋutɔ wò ŋutilã ƒe kpekpeme tsɔ tsia tre ɖe eŋu.

Millised on head täiendavad harjutused Kaƒomɔ̃ si Wobɔbɔ nɔ Twist?

• Planks ate ŋu akpe ɖe Cable Seated Twists hã ŋu elabena wokpena ɖe ame ŋu be ŋusẽ naɖo lãmeka veviwo ŋu, si le vevie ŋutɔ na dadasɔ kple liƒo me léle ɖe asi le twisting motion me le Cable Seated Twist kamededea me.
• Keke ƒe Crunches nye kamedede nyui bubu si kpena ɖe Cable Seated Twists ŋu, elabena wolɔa ʋuʋu si trɔna si wɔa dɔ le obliques la hã ɖe eme, esime pedaling action doa ŋusẽ rectus abdominis kple hip flexors, si gadea ŋusẽ core ŋusẽ kple liƒo.