Lever Mlɔƒe Crunch

• Kehaos: Tsiitsinaba
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques

Sissejuhatus Lever Mlɔƒe Crunch

Lever Lying Crunch nye ƒodo ƒe kamedede si woɖo taɖodzinu na si doa ŋusẽ wò nu vevi, wònana wò dadasɔ nyuie wu, eye wònaa wò ŋutilã ƒe nɔnɔme bliboa nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, amesiwo le didim be yewoado ŋusẽ yewoƒe hehe veviwo. Lever Lying Crunch dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàkpɔ ƒodo si ƒe amadede to vovo, wò ŋutilã nali ke nyuie wu, eye ate ŋu akpe ɖe ŋuwò nàna kamedefefewo nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Lever Mlɔƒe Crunch

• De lever alo barbell wò afɔwo dzi, le wò afɔkpodzi gbɔ, eye nàtsɔ wò afɔwo ablae nyuie.
• Na wò afɔwo nanɔ dzɔdzɔe eye nàkɔ wo ɖe dzi vaseɖe esime woanɔ dzogoe 90 dzi kple wò akɔta, eye nàzã lever alo barbell la abe tsitretsiɖeŋunu ene.
• Ðe wò afɔwo ɖe anyi blewuu trɔ yi anyime, eye nàna woanɔ dzɔdzɔe eye màgana woaka anyigba o be ƒodo ƒe lãmekawo nalé tete ɖe enu o.
• Gbugbɔ kamededea na zi gbɔ zi agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye yeƒe susu nanɔ ƒodo ƒe lãmekawo ŋu.

Nõuanded sooritamiseks Lever Mlɔƒe Crunch

• Ʋuʋu si Dzi Woɖu: Ne èle ʋuʋum la, ele be wò susu nanɔ wò ƒodo ƒe lãmekawo zazã ŋu ke menye wò kɔ alo abɔta o. Vodada si bɔ enye be nàhe wò kɔ, si ate ŋu ana nàte ɖe ŋuwò alo axɔ abi. Ke boŋ na wò ŋku nanɔ dzisasrãa ŋu eye nàbu wò akɔta tsɔtsɔ yi wò akɔta ŋu.
• Afɔ ƒe Nɔnɔme: Ele be wò afɔwo nanɔ lever ƒe nɔnɔme me, si fia be wokɔ wo ɖe dzi vie tso anyigba eye woanɔ dzɔdzɔe. Ƒo asa na wò klowo bɔbɔ alo wò afɔwo kɔkɔ akpa, elabena esia ate ŋu aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ eye wòana wò akɔta nate ɖe dzi madzemadzee.
• Gbɔgbɔ: Ele vevie be nàgbɔ ya nyuie le kamedede sia me. Gbugbɔ ya ne èle wò

Lever Mlɔƒe Crunch KKK

Kas algajad saavad teha Lever Mlɔƒe Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Lying Crunch kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be woakpɔ egbɔ be wowɔ agbalẽvi nyuitɔ be woaƒo asa na abixɔxɔ. Ne kakaɖedzi mele eŋu o la, anyo ɣesiaɣi be nàna kamedede ŋuti nunyala aɖe nawɔ kamededea ƒe wɔwɔfia gbã.

Millised on tavalised variatsioonid Lever Mlɔƒe Crunch?

• Lever Lying Oblique Crunch: Tɔtrɔ sia tɔa ŋku lãmeka siwo le tsia dzi la to eƒe akɔta tutu ɖe axa ɖeka le crunch ƒe ʋuʋu yi dzi me.
• Lever Lying Reverse Crunch: Le tɔtrɔ sia me la, le esi teƒe be nàkɔ wò tame la, èkɔa wò akɔta ɖe dzi.
• Lever Lying Bicycle Crunch: Tɔtrɔ sia dea afɔtiwo ƒe ʋuʋu kple afɔwo be woatsɔ awɔ dɔ kple akɔta kple akɔta ƒe afɔti siwo le ete.
• Lever Lying Crunch with Leg Raise: Tɔtrɔ sia lɔ afɔ kɔkɔ ɖe crunch la tame be wòaƒo abs siwo le ete la nu ƒu eye wòana kamededea ƒe kuxia nadzi ɖe edzi.

Millised on head täiendavad harjutused Lever Mlɔƒe Crunch?

• Keke ƒe Ʋuʋudedi: Esiawo nye kpeɖeŋutɔ gã aɖe na Lever Lying Crunches elabena wolɔa ʋuʋu mawo tɔgbe ɖe eme gake wotsɔa akpa si trɔna kpena ɖe eŋu, si kpena ɖe lãmeka siwo le tsia dzi la ŋu eye wodoa ŋusẽ wo, si wɔnɛ be lãmeka siwo le ŋgɔgbe la ƒe ŋusẽ kple dadasɔ bliboa nyona ɖe edzi.
• Russiatɔwo ƒe Trɔtrɔwo: Kamedede sia kpena ɖe Lever Lying Crunches ŋu to ƒodo ƒe akpa bliboa taɖodzinu, si me obliques kple lower abs hã le, siwo menye nu vevitɔ si ŋu Lever Lying Crunches ƒe susu nɔna o, si wɔnɛ be wowɔa ƒodo ƒe kamedede si me kɔ wu.