Mlɔƒe Afɔ Kɔkɔ
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Sissejuhatus Mlɔƒe Afɔ Kɔkɔ
Lying Leg Raise nye ŋutilã ƒe akpa si le anyime ƒe kamedede si doa ŋusẽ ƒodo kple akɔta ƒe lãmeka siwo bɔbɔna koŋ, si wɔnɛ be nu veviwo ƒe liƒo kple nɔnɔme nyuie wu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutetewo nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋusẽ vevitɔ nadzi ɖe edzi, yewoada asɔ nyuie wu, eye yewoate ŋu aɖe akɔtave dzi akpɔtɔ.
Ülatuse sooritamine: Sisuline õpetus Mlɔƒe Afɔ Kɔkɔ
- Esi nèna wò afɔwo nanɔ dzɔdzɔe alo nàbɔbɔ vie la, kɔ wo ɖe dzi vivivi vaseɖe dzisasrãa dzi vaseɖe esime wò akɔta nakɔ tso anyigba.
- Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be wò akɔtawo le dɔ wɔm eye mèle wò kɔ alo abɔta tem o.
- Ðe wò afɔwo blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàna wò akɔta nasẽ eye nànɔ dɔ wɔm le ʋuʋua katã me.
- Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le zɔzɔm nyuie eye yeaɖu edzi.
Nõuanded sooritamiseks Mlɔƒe Afɔ Kɔkɔ
- **Ƒo asa na wò akɔta ƒe akɔta ƒoƒo**: Vodada si bɔ si ame geɖe wɔna ne wole kamedede sia wɔm enye akɔta ƒoƒo. Esia ate ŋu ana nuteɖeamedzi si mesɔ o nanɔ wò akɔta eye wòana nàxɔ abi. Be nàƒo asa na esia la, kpɔ egbɔ be wò akɔta ƒe akpa si le anyime la ka ɖe anyigba le kamededea katã me. Ne èkpɔ be wò akɔta le akɔta la, dze agbagba nàɖe alesi nàte ŋu aʋuʋui dzi akpɔtɔ alo nàbɔbɔ wò klowo vie.
- **Ʋuʋu Siwo Dzi Woɖu**: Kpɔ egbɔ be yele kamededea wɔm kple ʋuʋu blewu kple esi dzi ɖu, tsɔ wu be yeazã ŋusẽ si woatsɔ awɔ dɔe
Mlɔƒe Afɔ Kɔkɔ KKK
Kas algajad saavad teha Mlɔƒe Afɔ Kɔkɔ?
Ẽ, gɔmedzelawo ate ŋu awɔ Lying Leg Raise ƒe kamededea. Enye kamedede si le bɔbɔe vie si woɖoa taɖodzinu na ƒodo ƒe lãmeka siwo le ete. Ke hã, ele vevie be nàdze egɔme blewu eye nàdzi egbugbɔgawɔ ƒe xexlẽme ɖe edzi vivivi esime ŋusẽ kple dzidodo le nyonyom ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, nɔnɔme nyuitɔ le vevie ŋutɔ be woaxe mɔ ɖe abixɔxɔ nu. Ne gɔmedzela kpɔe be Lying Leg Raise si wozãna ɖaa la sesẽ akpa la, woate ŋu adze egɔme kple klo si wobɔbɔ eye woayi ŋgɔ tso afima.
Millised on tavalised variatsioonid Mlɔƒe Afɔ Kɔkɔ?
- Scissor Leg Raise bia be woakɔ afɔ ɖeka ɖe dzi le ɣeyiɣi ɖeka me esime woana afɔ evelia nadidi sentimeta ʋɛ aɖewo tso anyigba.
- Weighted Leg Raise bia be nàlé dumbbell ɖe wò afɔwo dome esime nèle kamededea wɔm be nàdzi tsitretsitsi ɖe eŋu ɖe edzi.
- Double Crunch la ƒoa crunch si wowɔna tsã kple afɔ si wotsɔ mlɔ anyi ɖe dzi nu ƒu, si kɔa wò tame kple afɔwo siaa ɖe dzi le ɣeyiɣi ɖeka me.
- Hanging Leg Raise nye tɔtrɔ si de ŋgɔ wu si me nèhea wò afɔwo ɖe dzi eye nèkɔa wò afɔwo ɖe dzi.
Millised on head täiendavad harjutused Mlɔƒe Afɔ Kɔkɔ?
- Keke ƒe Crunches, abe Lying Leg Raises ene, wɔa dɔ le abs si le ete, gake wowɔa dɔ le obliques kple upper abs hã ŋu, si naa ƒodo ƒe kamedede si de to wu eye wònaa Lying Leg Raises ƒe ŋusẽkpɔɖeamedziwo nyona ɖe edzi.
- Russiatɔwo ƒe Twists ate ŋu akpe ɖe Lying Leg Raises ŋu to taɖodzinu ɖoɖo ɖe obliques ŋu, ana tɔtrɔ ƒe ŋusẽ nanyo ɖe edzi, eye wòana core ƒe liƒo bliboa nanyo ɖe edzi, si ate ŋu ana Lying Leg Raises ƒe nɔnɔme kple dɔwɔwɔ nanyo ɖe edzi.
Seotud märksõnad Mlɔƒe Afɔ Kɔkɔ
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Lying Leg Raise kamedede
- Akɔta ƒe taɖodzinu ƒe kamededewo
- Ŋutilã ƒe kpekpeme ƒe akɔta ƒe kamedede
- Afɔ kɔkɔ hena ƒodo ƒe ŋusẽ
- Aƒeme kamedede na akɔta
- Dɔwɔnu aɖeke manɔmee ƒe akɔta kamedede
- Afɔ si mlɔ anyi Kɔkɔe hena nu vevi
- Akɔta ƒe kpekpeme ɖeɖeɖa ƒe kamededewo
- Ŋutilã ƒe kpekpeme afɔ kɔkɔ kamedede