Lever si bɔbɔ nɔ anyi Crunch

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

Sissejuhatus Lever si bɔbɔ nɔ anyi Crunch

Lever Seated Crunch nye kamedede si woɖo taɖodzinu na si doa ŋusẽ lãmeka veviwo koŋ, vevietɔ abs, eye wòdoa ŋusẽ ŋutilã bliboa ƒe liƒo. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo di be yewoana yewoƒe ŋusẽ vevitɔ kple yewoƒe nɔnɔme nanyo ɖe edzi. Amewo adi be yewoawɔ kamedede sia le eƒe dɔwɔwɔ nyuie le titina ƒe akpa si sesẽ eye wòle toned tutuɖo me ta, si wɔnɛ be woada asɔ nyuie wu eye akɔtave ƒe afɔkua dzi ɖena kpɔtɔna.

Ülatuse sooritamine: Sisuline õpetus Lever si bɔbɔ nɔ anyi Crunch

• Lé asiléƒeawo sesĩe eye nàkpɔ egbɔ be wò afɔwo le gbadzaa le anyigba, eye wò akɔta nanɔ dzɔdzɔe eye nàtsɔ akɔta ado go.
• Zã ʋuʋu si dzi nèɖu la, tu asiléƒeawo ɖe anyi to wò ƒodo ƒe lãmekawo ƒoƒo me, esime nàna wò akɔta nanɔ dzɔdzɔe eye abɔta nanɔ wò axawo dzi.
• Lé nɔnɔme sia si wogbã la me ɖe asi vie, eye nàlé fɔ ɖe wò akɔta ƒe tete ŋu.
• Trɔ yi afisi nèdze egɔme tsoe blewuu, kpɔ egbɔ be yelé yeƒe ŋusẽ ɖe te eye mègana kpekpemeawo naƒo ƒu ɖekae o, eye nàgbugbɔ kamededea awɔ na alesi nèdi be yeagbugbɔ awɔe.

Nõuanded sooritamiseks Lever si bɔbɔ nɔ anyi Crunch

• Dzra Wò Ʋuʋu Dzi: Ƒo asa na duƒuƒu le kamededea me. Nu vevitɔ si ana Lever Seated Crunch nawɔ dɔ nyuie enye ʋuʋu blewu si dzi wokpɔna. Esia doa ŋusẽ wò lãmeka veviwo eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• De Wò Nu Vevitɔ: Kpɔ egbɔ be yewɔ yeƒe lãmeka veviwo ŋudɔ le kamededea katã me. Esia fia be nàna wò ƒodo ƒe lãmekawo nasẽ eye woƒe susu nanɔ nu ŋu. Vodada si bɔ enye be woaɖe dzi ɖi le nu vevitɔa me, si ate ŋu ana nɔnɔme madeamedzi kple emetsonu siwo mewɔa dɔ nyuie o.
• Ƒo asa na kekeɖenudɔ si gbɔ eme: Mègakeke wò akɔta alo kɔ wògbɔ eme le kamededea me o. Ne wokekee ɖe enu wògbɔ eme ate ŋu ana ame nate ɖeɖi ame ŋu alo axɔ abi. Na wò akɔta kple kɔ nanɔ nɔnɔme si me womedea akpa aɖeke dzi le o.
• Gbɔgbɔ Nyuie: Gbɔgbɔ nyuie le vevie na kamedede ɖesiaɖe, si me Lever Seated Crunch hã le

Lever si bɔbɔ nɔ anyi Crunch KKK

Kas algajad saavad teha Lever si bɔbɔ nɔ anyi Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Seated Crunch kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye woadzi woƒe ŋusẽ ɖe edzi vivivi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever si bɔbɔ nɔ anyi Crunch?

• Medicine Ball Seated Crunch: Le gɔmeɖeɖe sia me la, èléa atike ƒe bɔl ɖe wò akɔta esime nèle seated crunch la wɔm, si wɔnɛ be wòsesẽna ɖe edzi.
• Weighted Seated Crunch: Tɔtrɔ sia bia be nàlé kpekpeme ƒe agba alo dumbbell ɖe wò akɔta esime nèle kamededea wɔm, si gadea kuxi bubu me.
• Lever Seated Oblique Crunch: Eƒe akpa sia tɔa ŋku lãmeka siwo le tsia dzi la to wò akɔta ƒoƒo ɖe axadzi ne èle crunch la wɔm.
• Lever Seated Reverse Crunch: Le tɔtrɔ sia me la, le esi teƒe be nàbɔbɔ ɖe ŋgɔ la, èbɔbɔna ɖe megbe ɖe tsitretsiɖeŋua ŋu, eye nèwɔa dɔ le wò akɔta si le ete ŋu vevie wu.

Millised on head täiendavad harjutused Lever si bɔbɔ nɔ anyi Crunch?

• Russiatɔwo ƒe Trɔtrɔwo: Kamedede sia kpena ɖe Lever Seated Crunch ŋu to lãmeka siwo le tsia dzi la taɖodzinu me. Togbɔ be Lever Seated Crunch la ƒe susu nɔa ŋgɔgbe ƒodo ƒe lãmekawo ŋu hã la, Russian Twists kpena ɖe ame ŋu wòdoa ŋusẽ ƒodoa ƒe axawo eye wònaa woƒe amadede trɔna, si naa ƒodo ƒe kamedede blibo.
• Keke ƒe Ʋuʋudedi: Esiawo kpena ɖe Lever Seated Crunch ŋu to tsɔtsrɔ̃ ƒe viɖewo kple ʋuʋu ƒe ʋuʋu ɖekae me. Menye rectus abdominis koe esia tɔa ŋkui o, ke etɔa ŋku gotagome obliques hã, si wɔnɛ be wowɔa kamedede vevi si le goglo nyuie.