Plank Azɔlizɔzɔ-Up

• Kehaos: Miam Chest , Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Plank Azɔlizɔzɔ-Up

Plank Walk-Up nye kamedede si me ŋusẽ le si doa ŋusẽ nu vevi, abɔwo, kple abɔta esime wònaa liƒo kple dadasɔ nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoadzi yewoƒe ŋusẽ vevitɔ kple dzidodo ɖe edzi. Menye ɖeko kamedede sia fiãa nuɖuɖumeŋusẽ ko o, ke ekpena ɖe ame ŋu hã be wòana ame ƒe nɔnɔme nanyo ɖe edzi, aɖe akɔtave dzi akpɔtɔ, eye wòdoa ŋusẽ ame ƒe ŋutilã bliboa, si wɔe be wònyea kpeɖeŋutɔ si wodi be wòatsɔ akpe ɖe kamedede ƒe ɖoɖo ɖesiaɖe ŋu.

Ülatuse sooritamine: Sisuline õpetus Plank Azɔlizɔzɔ-Up

• Ðe wò ɖusibɔ ɖe anyigba eye emegbe nàɖiɖi wò miame, eye nàva ge ɖe abɔta ƒe ʋuƒo aɖe me.
• Tu wò ɖusibɔ ɖe anyigba emegbe wò miasi, nàgafɔ ɖe dzi va ɖo ʋuƒo kɔkɔ aɖe ƒe nɔnɔme.
• Gbugbɔ wɔ esia, eye nàtrɔ asi si le ŋgɔwò la ɣesiaɣi.
• Na wò nu vevitɔ nanɔ dɔ wɔm eye wò akɔta nali ke le kamededea katã me be wòawɔ dɔ nyuie wu.

Nõuanded sooritamiseks Plank Azɔlizɔzɔ-Up

• Core Engagement: Plank Walk-Up la tɔa ŋku wò core koŋ, eyata ele vevie be nàwɔ wò ƒodo ƒe lãmekawo ŋudɔ le kamededea katã me. Vodada si bɔ enye be nàɖo ŋu ɖe wò abɔ ƒe ŋusẽ ŋu akpa, si ate ŋu ana wò abɔta nate ɖeɖi ŋuwò eye nàŋe aɖaba aƒu wò abɔta. Be nàƒo asa na esia la, lé fɔ ɖe wò ƒodo ƒe asike hehe ɖe wò akɔta ŋu be wò nu vevi nanɔ dɔ wɔm.
• Asi Siwo Trɔna: Ne èle azɔlizɔzɔ yi dzi wɔm la, kpɔ egbɔ be yeɖɔli asi si kplɔa ame. Ne ètsɔ asi ɖeka tu yi dzi ɣesiaɣi la, àte ŋu ana lãmekawo nada asɔ o. Be woaƒo asa na esia

Plank Azɔlizɔzɔ-Up KKK

Kas algajad saavad teha Plank Azɔlizɔzɔ-Up?

Ẽ, gɔmedzelawo ate ŋu awɔ Plank Walk-Up kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ kple liƒo aɖe. Ele vevie be nàdze egɔme blewuu eye nàkpɔ egbɔ be nɔnɔme nyuitɔ na ye be yeaƒo asa na abixɔxɔ. Ne esesẽ akpa la, gɔmedzelawo ate ŋu atrɔ asi le kamededea ŋu to ewɔwɔ ɖe woƒe klowo dzi le woƒe afɔbidɛwo teƒe. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, anyo be nàbia kamedede ŋuti nunyala aɖe be nàkpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Plank Azɔlizɔzɔ-Up?

• Side Plank Walk-Up: Tɔtrɔ sia bia be nàtrɔ tso plank si wozãna ɖaa dzi ayi axadzi plank dzi ɣesiaɣi si nèle yiyim kple anyime.
• Plank Walk-Up with Dumbbell Row: Esia bia be nàtsɔ fli aɖe akpe ɖe eŋu kple dumbbell ɣesiaɣi si nèva do ɖe dzi va ɖo afisi nàtue ɖo.
• Plank Walk-Up with Leg Lift: Le tɔtrɔ sia me la, èkɔa afɔ ɖeka tso anyigba ɣesiaɣi si nètrɔ tso plank la dzi yia tutu ƒe nɔnɔme me.
• Plank Walk-Up with Resistance Band: Tɔtrɔ sia bia be nàtsɔ tsitretsiɖeŋuka aɖe aƒo xlã wò asibidɛwo eye nàlé kamededea me ɖe asi le kamededea katã me.

Millised on head täiendavad harjutused Plank Azɔlizɔzɔ-Up?

• Tolialawo hã kpena ɖe Plank Walk-Up ŋu to dzitodzito me ʋu ƒe akpa aɖe tsɔtsɔ kpe ɖe ŋusẽdodo ƒe hehexɔxɔa ŋu me, esime wogakpɔtɔ le nu vevi, abɔwo, kple afɔwo zãm, abe Plank Walk-Up ene.
• Side planks nye kamedede bubu si kpena ɖe Plank Walk-Up ŋu, elabena woƒe susu nɔa obliques ŋu koŋ wu, si naa kamedede vevi si me kɔ wu ne wotsɔe kpe ɖe Plank Walk-Up ƒe ŋutilã bliboa ƒe gomekpɔkpɔ le eme ŋu.