Lever si bɔbɔ nɔ anyi ƒe Twist

• Kehaos: Tsiitsinaba
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.

Sissejuhatus Lever si bɔbɔ nɔ anyi ƒe Twist

Lever Seated Twist nye kamedede nyui aɖe si tɔa ŋku obliques, si kpena ɖe ame ŋu be ŋusẽ si le nu veviwo ŋu nadzi ɖe edzi eye ŋutilã bliboa nali ke nyuie wu. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoana yewoƒe ƒodo ƒe lãmekawo ƒe gɔmesese nanyo ɖe edzi alo yewoana yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena ate ŋu akpe ɖe ame ŋu le nɔnɔme nyuitɔ me, aɖe akɔtave dzi akpɔtɔ, eye wòana tɔtrɔ ƒe ʋuʋu nanyo ɖe edzi le gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Lever si bɔbɔ nɔ anyi ƒe Twist

• Lé asiléƒe siwo le mɔ̃a ƒe akpa eveawo, eye nàkpɔ egbɔ be wò asiwo sɔ kple wò abɔta.
• Ne èna wò akɔta le dzɔdzɔe eye wò nuto si me nèle la, trɔ wò akɔta blewuu ɖe axa ɖeka, eye nàzã mɔ̃a ƒe tsitretsitsi.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàtrɔ ayi titina nɔnɔmea me vivivi.
• Gbugbɔ trɔ asi le akpa kemɛa ŋu be nàwu rep ɖeka nu, eye nàyi edzi anɔ axawo ɖɔlim le wò set la ƒe ɣeyiɣia katã me.

Nõuanded sooritamiseks Lever si bɔbɔ nɔ anyi ƒe Twist

• Afɔ Siwo Le Dedie: Ele be wò afɔwo nanɔ gbadzaa le anyigba eye wò klowo nabɔbɔ ɖe dzogoe si nye dzidzenu 90 dzi. Ne mèɖo wò afɔwo ɖe teƒe nyui o la, ate ŋu ana màli ke o eye màda asɔ le kamededea me o, si ate ŋu ana nàxɔ abi.
• Ʋuʋu si Dzi Woɖu: Ne èle ʋuʋua wɔm la, kpɔ egbɔ be yewɔe blewu eye yeaɖu edzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba elabena esiawo ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi. Menye duƒuƒu ŋue wòku ɖo o, ke boŋ ʋuʋua ƒe nyonyome ŋue wòku ɖo.
• Engage Core: Lever Seated Twist nye kamedede vevi aɖe, eyata ele vevie be nàde wò lãmeka veviwo me le ʋuʋua katã me. Ƒo asa na vodada si bɔ be nàzã wò abɔwo alo abɔta atsɔ ana wòatrɔ. Ɖe eteƒe,

Lever si bɔbɔ nɔ anyi ƒe Twist KKK

Kas algajad saavad teha Lever si bɔbɔ nɔ anyi ƒe Twist?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Seated Twist kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàƒo asa na abixɔxɔ eye vivivi la, nàdzi kpekpeme ɖe edzi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Azɔ hã, nɔnɔme nyuitɔ le vevie ŋutɔ be woaxe mɔ ɖe abixɔxɔ nu eye woakpɔ egbɔ be kamededea wɔa dɔ nyuie, eyata mɔfiame si tso ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe gbɔ ate ŋu aɖe vi na gɔmedzelawo.

Millised on tavalised variatsioonid Lever si bɔbɔ nɔ anyi ƒe Twist?

• Seated Barbell Twist nye tɔtrɔ bubu si me nènɔa zikpui gbadza aɖe dzi eye barbell le wò abɔta eye nètrɔa wò akɔta tso axa ɖeka yi axa ke.
• Cable Seated Twist nye tɔtrɔ aɖe si me nànɔ anyi ɖe kaƒomɔ̃ dzi, atsɔ asi eveawo alé ka ƒe asiléƒea, eye nàtrɔ wò akɔta tso akpa ɖeka ayi akpa kemɛ.
• Stability Ball Seated Twist nye tɔtrɔ bubu si me nènɔa anyi ɖe stability ball dzi, léa atike bɔl ɖe asi, eye nètrɔa wò akɔta tso axa ɖeka yi axa ke.
• Seated Band Twist nye tɔtrɔ si me nènɔa zikpui alo zikpui dzi, léa tsitretsiɖeŋu ƒe ka ɖe nu sesẽ aɖe ŋu le akɔta, léa ka kple asi eveawo, eye nètrɔa wò akɔta tso axa ɖeka yi axa ke.

Millised on head täiendavad harjutused Lever si bɔbɔ nɔ anyi ƒe Twist?

• Keke ƒe Ʋuʋudedi: Esiawo kpena ɖe Lever Seated Twist ŋu elabena wolɔa ʋuʋu si ƒoa xlãe hã ɖe eme si ƒoa xlã ƒodo ƒe lãmeka siwo le etame kple esiwo le ete, si naa kamedede vevi si me kɔ nyuie.
• Planks: Planks nye kpeɖeŋutɔ gã aɖe na Lever Seated Twist elabena togbɔ be mamlɛtɔa léa fɔ ɖe rotational core strength ŋu hã la, planks kpena ɖe ame ŋu be isometric ŋusẽ tua core la me, si wɔnɛ be eƒe liƒo bliboa kple dzidodo nyona ɖe edzi.