Lãmetsiwo ƒe ʋuʋu

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii

Sissejuhatus Lãmetsiwo ƒe ʋuʋu

Muscle-up nye kamedede sesẽ si wowɔna le ŋutilã bliboa me si doa ŋusẽ ame ƒe akpa si le etame, eƒe nu veviwo ƒe liƒo, kple eƒe ablaɖeɖe to lãmeka ƒe hatsotso geɖe, siwo dometɔ aɖewoe nye abɔta, akɔta, abɔwo, kple nu veviwo ƒe gomekpɔkpɔ le eme me. Eɖea vi ŋutɔ na kamedefefewɔlawo, kamedefefewɔlawo, alo kamedede ƒe alɔdzedɔwɔƒe siwo le ŋusẽdodo ƒe hehexɔxɔ deŋgɔ kple ŋutilã dzi ɖuɖu dim. To Muscle-ups dede woƒe kamedede ƒe ɖoɖoa me la, ame ɖekaɖekawo ate ŋu ana woƒe dɔwɔwɔ ƒe kamedede nanyo ɖe edzi, adzi lãmekawo ƒe lolome ɖe edzi, eye woana woƒe kamedefefe bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Lãmetsiwo ƒe ʋuʋu

• He wò ŋutilã yi dzi to wò abɔta ʋuʋu yi anyime ɖo ta wò akɔta, kple taɖodzinu be yeahe wò akɔta ayi dzi va ɖo ahadzraƒea, woyɔa esia be hehe yi dzi ƒe akpa.
• Ne wò akɔta ɖo ʋuƒoa gbɔ la, trɔ wò asiwo kabakaba tso asiléƒe si wohena yia dzi yi asiléƒe si wotsɔa tsi ƒua gbe to asibidɛwo ʋuʋu ɖe ʋuƒoa dzi me, woyɔa esia be tɔtrɔ ƒe akpa.
• Ne wò asibidɛwo nya ɖo atikplɔa dzi eye wò akɔta te ɖe eŋu ko la, tu wò ŋutilã ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, esiae nyea tsinyenye ƒe akpaa.
• Gaɖiɖi ɖokuiwò ɖe anyi va ɖo afisi nèdze egɔme tsoe le mɔ si dzi nàɖu nu eye nàgawɔ kamededea ake.

Nõuanded sooritamiseks Lãmetsiwo ƒe ʋuʋu

• **Zã Aʋatso Asiléƒe:** Aʋatso asiléƒe zazã (afisi woda asibidɛa ɖo ɖe atikplɔa dzi) ate ŋu ana tɔtrɔ tso hehe yi dzi yi tsinyenye me nanɔ bɔbɔe. Ate ŋu asesẽ be woabi ɖe asiléle sia me eye ate ŋu mavo le gɔmedzedzea me o, gake zi geɖe la, enye nu vevitɔ si ana nàwɔ lãmekawo ƒe dɔwɔwɔ dzidzedzetɔe.
• **Ƒo asa na Kipping:** Kipping, alo swiging motion zazã be ŋusẽ naɖo eŋu, nye vodada si bɔ. Ate ŋu ana ame naxɔ abi le abɔta eye meɖea mɔ na kamededea ƒe ŋusẽ tutuɖo ƒe viɖe bliboa o. Ke boŋ, lé fɔ ɖe wò tame ƒe ŋusẽ zazã atsɔ akɔ wò ŋutilã ɖe dzi ahaɖiɖie ŋu.
• **Master the Pull-Up and Dip First:** Lãmetsi-dziyiyi nye vevietɔ a

Lãmetsiwo ƒe ʋuʋu KKK

Kas algajad saavad teha Lãmetsiwo ƒe ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu asrɔ̃ alesi woawɔ lãmekawo ƒe kamededea, gake ele vevie be woade dzesii be enye ʋuʋu si de ŋgɔ ŋutɔ si bia ŋusẽ gã aɖe, vevietɔ le ŋutilã ƒe akpa si le etame kple eƒe akpa si le eme. Wokafui be gɔmedzelawo nadze egɔme kple kamedede siwo tua teƒe siawo ɖo gbã, abe heheɖemegbe, tsinyenye, kple tutu ene. Ne wonya tu ŋusẽ si sɔ ɖo ko la, woate ŋu adze hehexɔxɔ gɔme na lãmekawo dodo ɖe ŋgɔ to kamededewo abe lãmekawo dodo ɖe ŋgɔ si ŋu wokpena ɖo alo lãmekawo ƒe dzidziɖedzi manyomanyowo ene me. Eɖea vi hã be ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala nafia mɔ wo le ɖoɖoa me be woakpɔ egbɔ be woƒe nɔnɔme sɔ eye woaxe mɔ ɖe abi xɔxɔ nu.

Millised on tavalised variatsioonid Lãmetsiwo ƒe ʋuʋu?

• Bar Muscle-up: Esiae nye lãmekawo ƒe ʋuʋu si wozãna ɖaa le bar dzɔdzɔe dzi, si bia be ŋusẽ nanɔ ametia ƒe akpa si le etame eye wòawɔ ɖeka nyuie.
• The Kipping Muscle-up: Tɔtrɔ sia bia be woazã ʋuʋu si le ʋuʋum be wòana ŋusẽ nado, si ana ʋuʋua nanɔ bɔbɔe vie eye wòana woate ŋu agbugbɔ awɔe geɖe wu.
• Lãmetsiwo ƒe Dziƒo Sesẽ: Esia nye tɔtrɔ si sesẽ wu si me womeɖea mɔ ɖe ʋuʋu alo afɔkpodzi ŋu o, si bia ŋusẽ dzadzɛ be wòahe wò ŋutilã ahatutu wò ayi dzi kple edzi.
• Abɔ Ðeka ƒe Lãmetsiŋusẽ: Esia nye tɔtrɔ si de ŋgɔ ŋutɔ si me wozãa alɔ ɖeka ko tsɔ wɔa lãmekawo ƒe dziyiyi, si bia ŋusẽ kple dadasɔ tɔxɛ aɖe.

Millised on head täiendavad harjutused Lãmetsiwo ƒe ʋuʋu?

• Dips nye kamedede bubu si kpena ɖe Lãmetsiwo ƒe dziyiyi ŋu esi wole dɔ wɔm tso triceps, akɔta, kple abɔta ƒe lãmekawo ŋu, siwo hiã na Muscle-up ƒe tutu ƒe akpaa.
• Aʋatso grip hang hã nye kamedede si ŋu viɖe le si doa ŋusẽ Muscle-up dɔwɔwɔ to ŋusẽdodo asibidɛwo kple ŋgɔgbe abɔwo, siwo le vevie na Muscle-up ƒe tɔtrɔ ƒe akpaa me.