Planche ƒe Ʋuʋudedi Bliboe

• Kehaos: Ülemised õlad
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Planche ƒe Ʋuʋudedi Bliboe

Full Planche Push-Up nye ŋutilã ƒe kpekpeme ƒe kamedede sesẽ aɖe si me woƒoa nu tso lãmeka vovovowo ŋu, siwo dometɔ aɖewoe nye abɔwo, abɔta, akɔta, kple nu vevi, si naa ŋusẽ kple dadasɔ blibo. Enyo ŋutɔ na kamedede deŋgɔ lɔ̃lawo kple kamedefefewɔlawo, vevietɔ amesiwo kpɔa gome le kamedede alo calisthenics me, le eƒe sesẽme si lolo eye wòhiã be ŋusẽ geɖe nanɔ ametia ƒe akpa si le etame ta. Ame ɖekaɖekawo ate ŋu atia kamedede sia be yewoana yewoƒe dɔwɔwɔ nanyo ɖe edzi, yewoƒe ŋutilã dzi ɖuɖu nanyo ɖe edzi, eye yewoƒe ŋutilã nanyo ɖe edzi eye lãmekawo nasɔ gbɔ ŋutɔ.

Ülatuse sooritamine: Sisuline õpetus Planche ƒe Ʋuʋudedi Bliboe

• Ne ènya bi ɖe tuck planche la me ko la, yi ŋgɔ va ɖo straddle planche to wò afɔwo keke vivivi yi axawo dzi esime nèle wo sɔ kple anyigba. Lé nu vevi sesẽ aɖe me ɖe asi eye nàna wò ŋutilã nanɔ fli dzɔdzɔe dzi tso ta va se ɖe wò afɔbidɛwo dzi.
• Ne ète ŋu lé straddle planche ƒe nɔnɔme me ɖe asi la, yi planche bliboa dzi to wò afɔwo ƒoƒo ƒu ɖekae me, eye nàgatsɔ wò ŋutilã nanɔ fli dzɔdzɔe dzi tso ta vaseɖe afɔbidɛwo dzi.
• Fifia si nèle planche ƒe nɔnɔme bliboa me la, wɔ push-up to wò abɔtawo bɔbɔ kple wò ŋutilã ɖiɖi ɖe anyigba esime wò ŋutilã nasɔ kple anyigba.
• Tu wò ŋutilã ɖe dzi va ɖo planche bliboa gbɔ

Nõuanded sooritamiseks Planche ƒe Ʋuʋudedi Bliboe

• **Ŋgɔyiyi vivivi**: Full Planche Push-Ups nye kamedede deŋgɔ eye ebia ŋusẽ kple dadasɔ gã aɖe. Dze egɔme kple tɔtrɔ bɔbɔewo, abe tuck planche push-up alo straddle planche push-up ene, eye nàyi ŋgɔ vivivi va ɖo bliboe. Agbagbadzedze be yeaƒu du ayi planche push-up bliboa me dzadzraɖo nyuie manɔmee ate ŋu ahe tete alo abi vɛ.
• **Core Strength**: Core wɔa akpa vevi aɖe le wò ŋutilã ƒe liƒolili me le full planche push-up me. Na wò lãmeka veviwo nawɔ dɔ le kamededea katã me be nàda asɔ ahaɖu wo dzi.

Planche ƒe Ʋuʋudedi Bliboe KKK

Kas algajad saavad teha Planche ƒe Ʋuʋudedi Bliboe?

Full Planche Push-Up nye kamedede si de ŋgɔ ŋutɔ si bia ŋusẽ geɖe, dadasɔ, kple ɖokuidziɖuɖu. Womekafui zi geɖe na gɔmedzelawo o le alesi wòsesẽna ŋutɔ kple alesi wòate ŋu axɔ abi ne wowɔe vodadatɔe ta. Ele be gɔmedzelawo nadze egɔme kple push-up ƒe tɔtrɔ veviwo eye woawɔ dɔ vivivi vaseɖe kamedede siwo de ŋgɔ wu dzi, eye woƒe susu nanɔ nɔnɔme kple aɖaŋu nyuitɔ ŋu ɣesiaɣi. Eɖea vi hã be nàwɔ dɔ kple hehenala alo hehenala si ate ŋu ana mɔfiame kple nyaŋuɖoɖo.

Millised on tavalised variatsioonid Planche ƒe Ʋuʋudedi Bliboe?

• Straddle Planche Push-Up: Le tɔtrɔ sia me la, èkekea wò afɔwo ɖe vovo esime nèle wo dzɔdzɔe, si ate ŋu ana kamededea nanɔ bɔbɔe vie to wò kpekpeme mama le mɔ vovovowo nu me.
• Pseudo Planche Push-Up: Wowɔa tɔtrɔ sia kple wò asiwo tsɔtsɔ te ɖe wò akɔta ŋu eye wò afɔwo le anyigba, si wɔe be wònye afɔɖeɖe nyui aɖe yi planche push-up bliboa gbɔ.
• Half Lay Planche Push-Up: Le domedome tɔtrɔ sia me la, èkekea afɔ ɖeka ɖe megbe na wò tẽ esime nèle afɔ evelia ɣla ɖe megbe, si ate ŋu akpe ɖe ŋuwò vivivi be nàtu planche push-up bliboa ɖo.
• Afɔ Ðeka ƒe Planche Push-Up: Tɔtrɔ sia bia be nàna afɔ ɖeka nakeke ɖe megbe tẽ eye nàna afɔ evelia natsɔ aɖo wò akɔta, si ana domedome kuxi aɖe nanɔ tuck kple full planche push-ups dome.

Millised on head täiendavad harjutused Planche ƒe Ʋuʋudedi Bliboe?

• L-Sits nye kamedede bubu si ɖea vi esi wole ŋusẽ vevi kple dadasɔ tum ɖo, eye wo ame evea siaa le vevie ŋutɔ na ŋutilã ƒe nɔnɔme si le tsia dzi me léle ɖe asi le Full Planche Push-Up me.
• Handstand Push-Ups ateŋu akpe ɖe Full Planche Push-Ups hã ŋu esi wodoa ŋusẽ abɔta kple abɔwo, eye wòna ŋutilã dzi ɖuɖu kple dadasɔ nanyo ɖe edzi, esiawo katã hiã na Full Planche Push-Up wɔwɔ dzidzedzetɔe.