Plank Push-Up ƒe Fli

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo., Miam Chest
• Varustus: Geduenuya

Sissejuhatus Plank Push-Up ƒe Fli

Plank Push-Up Row nye kamedede si me wowɔa nu geɖe le si ƒoa ŋusẽdodo hehexɔxɔ kple nu veviwo ƒe liƒolili nu ƒu, si wɔe be wòsɔ nyuie na ame ɖekaɖeka siwo le didim be yewoadzi yewoƒe tame ƒe ŋusẽ, nu veviwo ƒe liƒo, kple kamedede bliboa ɖe ŋgɔ. Esɔ nyuie na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe ɖoƒe nu. Kamedede sia nye tiatia nyui aɖe na amesiwo di be yewoana yewoƒe kamedede nawɔ dɔ nyuie wu to lãmeka ƒe hatsotso geɖewo taɖodzinu ɖoɖo zi ɖeka, dadasɔ nanyo ɖe edzi, kple dzitodzitowo ƒe lãmesẽ dodo ɖe ŋgɔ me.

Ülatuse sooritamine: Sisuline õpetus Plank Push-Up ƒe Fli

• Ðe wò ŋutilã ɖe anyi wòazu nusi woatsɔ aƒoe ɖe dzi, nàna wò abɔta nate ɖe wò ŋutilã ŋu ne èle ɖiɖim, emegbe nàgatue ɖe dzi va ɖo afisi nèdze egɔme tsoe.
• Le etutu vɔ megbe la, he dumbbell si le wò ɖusime la yi dzi ɖo ta wò akɔta, eye nàna wò abɔta natsi wò ŋutilã ŋu eye wò akɔta nanɔ dzɔdzɔe.
• Ðe dumbbell la ɖe anyi ake ɖe anyigba, emegbe nàtsɔ wò miasi agbugbɔ fli ƒe ʋuʋua awɔ.
• Ema wu rep ɖeka nu. Yi edzi nànɔ tɔtrɔm le tutu kple fli dome hena alesi nèdi be yeagbugbɔ awɔe, eye nàkpɔ egbɔ be yeƒe ŋutilã gakpɔtɔ le fli dzɔdzɔe dzi le kamededea katã me.

Nõuanded sooritamiseks Plank Push-Up ƒe Fli

• De Wò Nu Vevitɔ: Na wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me. Esia kpena ɖe ŋuwò be fli dzɔdzɔe nanɔ anyi tso wò ta vaseɖe wò afɔkpodzi, si le vevie na ʋuƒoa ƒe fli si wotsɔ tua dzi ƒe dɔwɔwɔ nyuie. Vodada si bɔ enye be woana akɔta nadze alo akɔ, si ate ŋu ana akɔta ƒe akpa si le anyime nate ŋu aƒoe eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Ʋuʋu si Dzi Woɖu: Ne èle fli la wɔm la, he kpekpeme la yi dzi va ɖo wò akɔta, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu. Ðe kpekpeme dzi kpɔtɔ le mɔ si dzi nàɖu nu. Mègana wòaɖiɖi kaba o elabena esia ate ŋu ana nàxɔ abi. Azɔ hã, ƒo asa na wò ŋutilã ƒe ʋuʋu le fli me. Woate ŋu aƒo asa na esia ne èlé wò nu vevitɔ me ɖe asi

Plank Push-Up ƒe Fli KKK

Kas algajad saavad teha Plank Push-Up ƒe Fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Plank Push-Up Row kamededea, gake ate ŋu asesẽ elabena enye ʋuʋu sesẽ aɖe si wɔa dɔ na lãmeka geɖe zi ɖeka, siwo dometɔ aɖewoe nye lãmeka ƒe akpa si le lãkusia me, akɔta, akɔta, abɔta, kple abɔwo. Ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe eye nàlé fɔ ɖe nɔnɔme nyuitɔ me léle ɖe asi ŋu. Ne esesẽ akpa la, gɔmedzelawo ate ŋu atrɔ asi le kamededea ŋu to ewɔwɔ le woƒe klowo dzi alo wɔwɔ ɖe edzi kple tɔdziʋukuku ɖe vovo vaseɖe esime ŋusẽ naɖo wo ŋu. Abe alesi wònɔna ɖaa ene la, wokafui be nàƒo nu kple kamedede ŋuti nunyala aɖe be wòakpɔ egbɔ be wole kame dem nyuie be woaxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Plank Push-Up ƒe Fli?

• Single Arm Plank Push-Up Row: Tɔtrɔ sia ku ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si trɔna le miame kple ɖusibɔ dome, be wòana ŋusẽa nadzi ɖe edzi eye wòatsɔ ado go wò dadasɔ.
• Plank Push-Up Row with Knee Tuck: Le gɔmeɖeɖe sia me la, ètsɔa klonu tutu kpena ɖe eŋu le push-up kple row ɖesiaɖe megbe, si wɔnɛ be wò nu vevitɔa gakpɔa gome le eme wu eye nètsɔa cardio ƒe akpa aɖe kpena ɖe kamededea ŋu.
• Elevated Plank Push-Up Row: Ne èkɔ wò afɔwo ɖe dzi le afɔti alo zikpui dzi la, tɔtrɔ sia dzia kamededea ƒe sesẽ ɖe edzi to kpekpeme geɖe tsɔtsɔ kpe ɖe wò tame ŋu me.
• Resistance Band Plank Push-Up Row: Tɔtrɔ sia bia be nàzã tsitretsiɖeŋu ƒe ka si woxatsa ɖe wò afɔwo ŋu eye nàlée ɖe wò asiwo me, si ana nànɔ tetem ɖe edzi eye wòana kamededea nasesẽ wu.

Millised on head täiendavad harjutused Plank Push-Up ƒe Fli?

• Russiatɔwo ƒe Tɔtrɔwo: Russiatɔwo ƒe Tɔtrɔwo ate ŋu ana Plank Push-Up Rows ƒe viɖewo nadzi ɖe edzi to ŋkuléle ɖe lãmeka siwo le tsia dzi, siwo wɔa dɔ le tɔdziʋukuku ƒe ʋuʋu me ŋu, eye woana ŋusẽ vevi bliboa kple woƒe liƒo nanyo ɖe edzi.
• Burpees: Burpees nye ŋutilã bliboa ƒe kamedede si kpena ɖe Plank Push-Up Row ŋu to push-up kple plank ƒe nɔnɔme siaa dede eme, evɔ wòtsɔa dzitodzito me ʋukawo ƒe akpa aɖe kpena ɖe eŋu si ate ŋu ana kamedede bliboa nadzi ɖe edzi eye wòdoa dzi.