March ƒe Sit

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus March ƒe Sit

March Sit kamedede nye kamedede si woate ŋu azã le mɔ vovovowo nu si ƒoa dzitodzito kple ŋusẽdodo ƒe viɖe veviwo nu ƒu, si wɔe be wònye tiatia nyui aɖe na ame ɖekaɖekawo le kamedede ƒe ɖoɖo ɖesiaɖe me. Esɔ na amesiwo di be yewoana yewoƒe dadasɔ, nuwɔwɔ aduadu, kple ŋusẽ vevitɔ nanyo ɖe edzi evɔ yewomatsɔ agba geɖe ade yewoƒe ƒunukpeƒewo o. Gomekpɔkpɔ le March Sit kamededea me ate ŋu akpe ɖe ŋuwò nàdo ŋusẽ ame, ana nànɔ te nyuie wu, eye wòakpe ɖe ŋuwò nàɖe lolo dzi akpɔtɔ, si ana wòanye kpeɖeŋutɔ si wodi be wòatsɔ akpe ɖe kamedede ƒe ɖoɖo ɖesiaɖe ŋu.

Ülatuse sooritamine: Sisuline õpetus March ƒe Sit

• Esi nèna wò akɔta nanɔ dzɔdzɔe la, kɔ wò ɖusi klo ɖe dzi ɖo ta wò akɔta alesi nàte ŋui, emegbe nàɖiɖie ɖe anyigba ake.
• Gbugbɔ ʋuʋu ma ke kple wò miame klo.
• Yi edzi nànɔ afɔwo ɖɔlim hena gbugbɔgawɔ agbɔsɔsɔme si nèdi alo hena ɣeyiɣi aɖe si nèɖo.
• Ðo ŋku edzi nàde wò nu vevi eye nàna wò akɔta nanɔ dzɔdzɔe le kamededea katã me be nàxe mɔ ɖe abixɔxɔ nu eye wòawɔ dɔ nyuie wu.

Nõuanded sooritamiseks March ƒe Sit

• Ʋuʋu si Dzi Woɖu: Vodada si bɔ enye be woaƒu du ato ʋuʋua me. Ke boŋ wɔ kamededea blewuu eye nàɖu edzi. Kɔ klo ɖeka ɖe wò akɔta, emegbe nàgaɖiɖie ɖe anyi ake eye nàgbugbɔe awɔ kple klo kemɛa. Zi alesi nèle blewu la, zi nenemae wòanyo wu, elabena esia ana wò lãmekawo nawɔ dɔ nyuie wu.
• Na Wò Nu Vevitɔ: Kpɔ egbɔ be yele yeƒe nu vevitɔ zãm le kamededea katã me. Esia fia be nàhe wò ƒodo ƒe abɔta ayi wò akɔta gbɔ be wò ƒodo ƒe lãmekawo nawɔ dɔ. Ne mègaƒo wò nu vevi o la, ate ŋu ana akɔta nate ɖe dziwò.
• Ƒo Asa Na Akɔta: Vodada si bɔ enye be nàbɔbɔ ɖe megbe esime nèle klowo kɔm, si ate ŋu ana wò akɔta nate ɖe dzi madzemadzee

March ƒe Sit KKK

Kas algajad saavad teha March ƒe Sit?

Ẽ, gɔmedzelawo ate ŋu awɔ March Sit ƒe kamededea. Enye kamedede si mekpɔa ŋusẽ boo o si kpena ɖe ame ŋu wòdoa ŋusẽ nu vevitɔ eye wòdaa asɔ nyuie wu. Gake abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme vivivi eye woadzi woƒe ŋusẽ ɖe edzi vivivi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ele vevie ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne vevesese alo vevesese aɖe dze ame dzi la, anyo wu be nàdzudzɔ kamededea eye nàƒo nu kple kamedede ŋuti nunyala alo lãmesẽdɔwɔla.

Millised on tavalised variatsioonid March ƒe Sit?

• March Sit kple Tsitretsitsi ƒe Kakɛwo: Tɔtrɔ sia tsɔa tsitretsiɖeŋu ƒe ka siwo ƒo xlã ata la kpena ɖe tsitretsiɖeŋu geɖe wu ŋu eye wòwɔa dɔ na lãmekawo sesĩe wu.
• March Sit kple Kpekpemewo: Le tɔtrɔ sia me la, èléa dumbbells alo kettlebells ɖe asi be wòatsɔ akpe ɖe eŋu wòatsi tre ɖe eŋu eye wòatsɔ aʋli wò dadasɔ ta.
• March Sit with Twist: Tɔtrɔ sia bia be nàtrɔ wò akɔta ɖe klo si wodo ɖe dzi be wòaƒo wò obliques eye nàwɔ dɔ tso wò core stability ŋu.
• March Sit with Extended Leg: Le esi teƒe be nàtsɔ wò klo aɖo wò akɔta la, èkeke wò afɔ ɖe ŋgɔ tẽe le ŋgɔwò, eye nèƒoa wò afɔ ene kple akɔta ƒe afɔtiwo nu ƒu vevie wu.

Millised on head täiendavad harjutused March ƒe Sit?

• Planks: Planks kpena ɖe March Sit ŋu to ŋkuléle ɖe ŋusẽ vevi kple liƒo hã ŋu me, gake wowɔa abɔta, abɔwo, kple akɔta hã, si naa ŋutilã bliboa ƒe kamedede si de to wu.
• Russiatɔwo ƒe Tɔtrɔwo: Kamedede sia kpena ɖe March Sit ŋu to taɖodzinu ɖoɖo ɖe obliques kple rectus abdominis ŋu me, si ate ŋu akpe ɖe ame ŋu be woada asɔ ahawɔ ɖeka si hiã na March Sit, eye wòana ŋusẽ si le eme bliboa hã nanyo ɖe edzi.