Plank alɔnu kɔkɔwo

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Latissimus Dorsi

Sissejuhatus Plank alɔnu kɔkɔwo

Plank arm lifts nye kamedede si me ŋusẽ le si doa ŋusẽ akɔta, abɔta, kple akɔta eye wònana wòli ke esime wònaa dadasɔ kple nɔnɔme nyona ɖe edzi. Kamedede sia sɔ 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 be wòasɔ ɖe ame ƒe ŋutetewo nu. Amewo adi be yewoatsɔ alɔnu siwo wotsɔa ʋuƒo wɔe ade yewoƒe kamedede ƒe ɖoɖoa me be yewoƒe ŋutilã ƒe ŋusẽ katã nanyo ɖe edzi, yewoana yewoƒe ŋutilã dzi ɖuɖu nanyo ɖe edzi, eye yewoatsɔ nya ɖe yewoƒe liƒo ŋu, si ate ŋu ana yewoawɔ dɔ nyuie wu le kamedefefe vovovowo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Plank alɔnu kɔkɔwo

• Kpɔ egbɔ be wò abɔta le wò abɔta te tẽ eye wò ŋutilã le sesẽm eye wòle dzɔdzɔe, mègadze anyi le titina o.
• Kɔ alɔ ɖeka blewuu tso anyigba eye nàkekee ɖe ŋgɔ tẽe le ŋgɔwò, nàna wò dadasɔ nanɔ anyi eye nàna wò ŋutilã nanɔ anyi kpoo alesi nàte ŋui.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò abɔ blewuu atrɔ ayi nɔnɔme si nèdze egɔme tsoe la me.
• Gbugbɔ wɔ kamededea kple alɔ kemɛa, eye nàyi edzi anɔ abɔwo ɖɔlim le kamededea ƒe ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Plank alɔnu kɔkɔwo

• Na Wò Kɔ Nade Akpa O: Ƒo asa na wò kɔ tete to ŋkuléle ɖe dzi alo anyime didi akpa me. Ele be wò ŋku naɖo anyigba, eye wò kɔ nasɔ kple wò akɔta.
• Kpɔ Wò Ʋuʋu Dzi: Ne èle wò abɔ kɔm la, kpɔ egbɔ be yeɖu ʋuʋua dzi eye wòle teƒe ɖeka. Ƒo asa na kamededea kabakaba elabena ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi.
• Da Wò Kpekpeme Dada: Vodada bubu si bɔ enye be nàtrɔ kpekpeme fũ akpa ɖe axa si mele kɔkɔm o la dzi. Esia ate ŋu ahe dadasɔ kple teteɖeanyi vɛ. Dze agbagba nàma wò kpekpeme ɖe wò ŋutilã me sɔsɔe, ne wokɔ alɔ ɖeka ɖe dzi gɔ̃ hã.
• Dze Egɔme Blewu: Ne ènye ame yeye le plank arm lifts me

Plank alɔnu kɔkɔwo KKK

Kas algajad saavad teha Plank alɔnu kɔkɔwo?

Ẽ, gɔmedzelawo ate ŋu awɔ Plank arm lifts ƒe kamededea. Gake ele vevie be nàdze egɔme blewu eye nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ate ŋu asesẽ le gɔmedzedzea me, elabena ebia ŋusẽ vevi kple dadasɔ nyuie. Ne esesẽ akpa la, gɔmedzelawo ate ŋu atrɔ asi le kamededea ŋu to ewɔwɔ ɖe woƒe klowo dzi ɖe woƒe afɔbidɛwo teƒe, alo woate ŋu adze egɔme kple ʋuƒo si wozãna edziedzi eye vivivi la, woatsɔ abɔtafɔtiwo akpe ɖe eŋu ne woƒe ŋusẽ le nyonyom ɖe edzi. Abe alesi wònɔna ɖaa ene la, anyo be nàbia kamedede ŋuti nunyala alo ɖɔkta hafi adze kamedede yeye ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Plank alɔnu kɔkɔwo?

• Plank Arm Lift with Leg Lift: Le tɔtrɔ sia me la, èkɔa alɔ ɖeka tso anyigba esime nèle afɔ si tsi tre ɖe eŋu la kɔm le ɣeyiɣi ɖeka me, si wɔnɛ be wò ŋutilã ƒe akpa si le etame kple esi le ete siaa.
• Plank Arm Lift with Dumbbells: Tɔtrɔ sia tsɔa kpekpemewo dea eme. Ne èle ʋuƒoa ƒe nɔnɔme me la, kɔ alɔ ɖeka tso anyigba si lé dumbbell ɖe asi, emegbe nàtrɔe.
• Spiderman Plank Arm Lift: Le tɔtrɔ sia me la, ne èle wò abɔ kɔm la, èhea wò klo hã yia wò abɔta le axa ɖeka dzi, si ɖi Spiderman si le gli liam.
• Plank Arm Lift with a Twist: Esia bia be nàkɔ alɔ ɖeka tso anyigba eye nàtrɔ wò tame ɖe akpa ɖeka, emegbe nàtrɔ ɖe akpa eveawo dome.

Millised on head täiendavad harjutused Plank alɔnu kɔkɔwo?

• Axadzikpewo: To axadzikpewo ƒe taɖodzinu ɖoɖo ɖe alɔdze siwo le tsia dzi me la, kpena ɖe ʋuƒoa ƒe alɔ kɔkɔwo ŋu to egbɔkpɔkpɔ be ŋusẽ si da sɔ le eƒe akpa si le eme la me, si le vevie ŋutɔ be woalé nɔnɔme nyuitɔ me ɖe asi eye woaxe mɔ ɖe abixɔxɔ nu le ʋuƒoa ƒe alɔ kɔkɔwo me.
• Tolililawo: Menye ɖeko dzitodzito ƒe kamedede sia doa dzi ƒe tsotso ɖe edzi ko o, ke edoa ŋusẽ eƒe akpa vevitɔ hã, abe alesi wotsɔa alɔnu si wotsɔa ʋuƒo wɔe ene, eye wòdoa dadasɔ kple li ke nyuie wu, si wɔe be wònye kpeɖeŋutɔ nyui aɖe na ʋuka si wotsɔ kɔa alɔnu ƒe asiléle ɖe teƒe ɖeka.