Pike yi Cobra dzi

• Kehaos: Kote
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Pike yi Cobra dzi

Pike to Cobra nye kamedede si me ŋusẽ le si ƒoa nu veviwo ƒe ŋusẽdodo, asitɔtrɔ le nɔnɔmewo ŋu ƒe nyonyome, kple dadasɔ ƒe nyonyome nu ƒu ɖe ʋuʋu ɖeka me. Enyo ŋutɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, amesiwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã ƒe ŋusẽ bliboa kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi. Kamedede sia me nɔnɔ ate ŋu akpe ɖe ame ɖekaɖekawo ŋu be woaɖu woƒe ŋutilã dzi nyuie wu, woƒe nɔnɔme nanyo ɖe edzi, eye wòaɖe akɔtave gɔ̃ hã dzi akpɔtɔ, si ana wòanye kpeɖeŋutɔ si wodi be woatsɔ akpe ɖe kamedede ɖesiaɖe ŋu.

Ülatuse sooritamine: Sisuline õpetus Pike yi Cobra dzi

• Tu wò akɔta yi dzi eye nàtrɔ ayi pike ƒe nɔnɔme me, si ɖi "V" si wogbugbɔ trɔ, eye nàna wò afɔwo kple akɔta nanɔ dzɔdzɔe.
• Lé pike ƒe nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò akɔta blewuu eye nàʋuʋu wò ŋutilã ayi ŋgɔ vaseɖe esime wò akɔta nanɔ dzodzom le anyigba eye wò akɔta nakɔ, si ava zu cobra ƒe nɔnɔme.
• Le cobra ƒe nɔnɔme me la, kpɔ egbɔ be wò abɔtawo le anyime eye wole adzɔge tso wò towo gbɔ, eye wò ŋkuléle ɖe ŋgɔ alo yi dzi vie.
• Trɔ yi ʋuƒoa ƒe nɔnɔme gbãtɔ me eye nàgbugbɔ awɔ ɖoɖo ɖe enu hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Pike yi Cobra dzi

• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na duƒuƒu to ʋuʋuawo me. Trɔ blewuu kple eɖoɖo koŋ tso Pike yi Cobra, eye nàlé ŋusẽ ɖe te le ʋuʋua katã me. Esia nana lãmekawo ƒe dɔwɔwɔ dzina ɖe edzi eye wònana kamededea wɔa dɔ nyuie wu.
• **Gbɔgbɔ**: Yagbɔgbɔ nyuie le vevie ŋutɔ be nàwɔ kamedede sia nyuie. Gbɔgbɔ ne èle wò ŋutilã kɔm ɖe Pike ƒe nɔnɔme me eye nàgbɔ ya ne èle ɖiɖim ɖe Cobra ƒe nɔnɔme me. Esia kpena ɖe ŋuwò be wò lãmekawo nanɔ ʋuʋum sesĩe eye wònana wò lãmekawo le ɔksidzin si wohiã la xɔm.
• **Ƒo asa na Hyperextension**: Le Cobra ƒe nɔnɔme me la, nye

Pike yi Cobra dzi KKK

Kas algajad saavad teha Pike yi Cobra dzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Pike to Cobra kamededea, gake ele be woawɔe kple ŋuɖɔɖɔɖo kple nɔnɔme nyuitɔ. Ate ŋu asesẽ na amesiwo kamedede mezu numame na o alo amesiwo mete ŋu trɔna ɖe nɔnɔmewo ŋu boo o. Wokafui be nàdze egɔme blewu eye nàdzi eƒe sesẽme ɖe edzi vivivi. Ne vevesese alo vevesese aɖe dze ame dzi la, anyo wu be nàdzudzɔ eye nàƒo nu kple kamedede ŋuti nunyala alo lãmesẽdɔwɔla. Anyo hã be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Pike yi Cobra dzi?

• Single-leg Pike to Cobra bia be woakɔ afɔ ɖeka ɖe dzi le pike ƒe nɔnɔme me, si ƒoa nu kple nuto si le eme eye wònaa dadasɔ nyona ɖe edzi.
• Pike to Cobra with Arm Reach lɔ abɔ ɖeka dodo ɖe ŋgɔ le cobra ƒe nɔnɔme me be woatsɔ awɔ dɔ ɖe ametia ƒe akpa si le etame wu la ɖe eme.
• Pike to Cobra with Leg Lift lɔ afɔ ɖeka kɔkɔ le cobra ƒe nɔnɔme me be woatsɔ aʋli wò ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple dadasɔ ta.
• Pike to Cobra on a Stability Ball bia be woawɔ kamededea le teƒe si meli ke o be woatsɔ awɔ dɔ ɖe lãmeka veviawo ŋu geɖe wu eye woada asɔ nyuie wu.

Millised on head täiendavad harjutused Pike yi Cobra dzi?

• Avũ si dze ŋgɔ dzi: Kamedede sia kpe ɖe Pike ŋu na Cobra elabena abe Cobra ene la, enye akɔta ƒe nɔnɔme si doa ŋusẽ akɔta eye wòʋua akɔta, gake egawɔa dɔ ɖe abɔwo kple asibidɛwo hã ŋu geɖe wu, si gadea kuxi bubu me.
• Plank Pose: Pose sia kpena ɖe Pike to Cobra ŋu elabena edoa ŋusẽ nuto kple abɔwo, siwo le vevie ŋutɔ na dadasɔ kple nɔnɔme me léle ɖe asi le Pike to Cobra ƒe tɔtrɔ me, eye wòkpena ɖe ame ŋu hã be ŋutilã bliboa nali ke.