Reverse Plank kple Afɔ Kɔkɔ

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Iliopsoas, Quadriceps
• Teisene Lihased: Adductor Magnus, Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Hamstrings, Soleus, Triceps Brachii

Sissejuhatus Reverse Plank kple Afɔ Kɔkɔ

Reverse Plank with Leg Lift nye kamedede sesẽ aɖe si tɔa ŋku wò nuto, akɔta, akɔta, kple akɔta ƒe akpa si le ete eye wòdoa ŋusẽe, eye wònaa wò dadasɔ kple liƒo hã nyona ɖe edzi. Eɖea vi na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yewoƒe dɔwɔwɔ ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi koŋ. Amewo ate ŋu atia kamedede sia le ŋutete si le esi be wòawɔ nu kple lãmeka vovovowo le ɣeyiɣi ɖeka me, si ade kamedede si wɔa dɔ nyuie wu ƒe dzi ƒo eye wòdoa nɔnɔme nyuitɔ kple ŋutilã ƒe ɖoɖo nyuitɔ ɖe ŋgɔ ta.

Ülatuse sooritamine: Sisuline õpetus Reverse Plank kple Afɔ Kɔkɔ

• Tu wò asiwo kple afɔwo ɖe anyigba, kɔ wò akɔta tso anyigba vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò ta vaseɖe wò afɔkpodzi, esiae nye ʋuƒoa ƒe nɔnɔme si trɔna ɖe megbe.
• Lé nɔnɔme sia me ɖe asi, emegbe nàkɔ wò ɖusifɔ ɖe dzi blewuu alesi nàte ŋui evɔ màbɔbɔ wò klo o.
• Ðe wò ɖusifɔ ɖe anyi trɔ yi anyime eye nàgbugbɔ awɔ ʋuʋu ma ke kple wò miasi.
• Yi edzi nànɔ afɔwo ɖɔlim, eye esiawo katã nànɔ megbe na ʋuƒoa ƒe nɔnɔme me, hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Reverse Plank kple Afɔ Kɔkɔ

• De Wò Nu Gbagbewo Me: Esi nèle wò ŋutilã kɔm ɖe megbe le ʋuƒoa ƒe nɔnɔme me la, kpɔ egbɔ be yede wò nuto si me nèle la me. Esia fia be nàna wò ƒodo ƒe lãmekawo nasẽ, si akpe ɖe ŋuwò nàlé wò akɔta ɖe te eye wòaxe mɔ ɖe teteɖeanyi nu. Vodada si bɔ enye be woaɖo ŋu ɖe abɔ ƒe ŋusẽ ŋu akpa, si ate ŋu ana ame naxɔ abi le abɔta alo asibidɛ ŋu.
• Ʋuʋu si Dzi Woɖu: Ne èle wò afɔ kɔm la, wɔe blewu eye nàɖu edzi. Menye ɖeko esia ana wò lãmekawo nawɔ dɔ nyuie wu ko o, ke aɖe abixɔxɔ ƒe afɔkua hã dzi akpɔtɔ. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba si ate ŋu ahe lãmekawo ƒe tete vɛ.
• Na Wò Ŋutilã Nanɔ Ðekawɔwɔ Me: Le kamededea katã me la, kpɔ egbɔ be wò ŋutilã le fli dzɔdzɔe dzi tso wò ta va ɖo wò afɔkpodzi. Vodada si bɔ

Reverse Plank kple Afɔ Kɔkɔ KKK

Kas algajad saavad teha Reverse Plank kple Afɔ Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Reverse Plank kple Leg Lift kamedede, gake ate ŋu asesẽ elabena ebia be ŋusẽ nyui nanɔ ametia ƒe akpa si le etame kple esi le etame. Ele vevie be nàdze egɔme blewu eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne esesẽ akpa la, woate ŋu adze egɔme kple kamedede bɔbɔewo be woatu woƒe ŋusẽ ɖo, abe ʋuƒo si wozãna ɖaa alo ʋuƒo si wotsɔ trɔa megbe si me womekɔa afɔ ɖe dzi o ene. Abe alesi wònɔna ɖaa ene la, wokafui be nàƒo nu kple kamedede ŋuti nunyala aɖe be wòakpɔ egbɔ be wole kamededewo wɔm nyuie eye wole dedie.

Millised on tavalised variatsioonid Reverse Plank kple Afɔ Kɔkɔ?

• Reverse Plank with Bent-Knee Leg Lifts: Trɔtrɔ sia bia be nàbɔbɔ wò klo ne èle wò afɔ kɔm, si wɔe be wòanye tɔtrɔ bɔbɔe vie na gɔmedzelawo alo amesiwo mate ŋu atrɔ ɖe nɔnɔmewo ŋu boo o.
• Reverse Plank with Straight-Leg Lifts: Le tɔtrɔ sia me la, èna wò afɔ nɔa dzɔdzɔe ne èle ekɔm, si wɔnɛ be kuxi si le wò core kple hip flexor lãmekawo ŋu dzina ɖe edzi.
• Afɔ Ðeka ƒe Afɔti Siwo Trɔna Ðe Megbe: Tɔtrɔ deŋgɔ sia bia be woakɔ afɔ ɖeka ɖe yame ahalée ɖe yame le ʋuƒoa ƒe ɣeyiɣi bliboa katã me, tsɔ wu be woaɖɔli alo akɔe zi ɖeka gbugbɔgawɔ.
• Reverse Plank with Leg Lift and Hip Dip: Tɔtrɔ sesẽ sia tsɔa afɔ kɔkɔ kple akɔta ƒuƒu ƒoa ƒui, si bia be nàɖiɖi wò akɔta ɖe anyigba ne èkɔ wò afɔ ɖe dzi vɔ, emegbe nàgakɔe ɖe dzi hafi atrɔ ayi

Millised on head täiendavad harjutused Reverse Plank kple Afɔ Kɔkɔ?

• Plank with Leg Lift nye kamedede bubu si kpena ɖe Reverse Plank with Leg Lift ŋu, elabena egaléa fɔ ɖe ŋutilã ƒe akpa vevitɔ kple eƒe akpa si le ete ŋu, si naa ŋutilã bliboa ƒe ŋusẽ kple dzidodo, si ate ŋu akpe ɖe eŋu be Reverse Plank with Leg Lift la wɔwɔ nanɔ bɔbɔe.
• Superman kamededea nye kpeɖeŋutɔ gã aɖe na Reverse Plank with Leg Lift elabena eɖoa taɖodzinu na akɔta ƒe akpa si le anyime kple glutes, siwo nye lãmeka vevi siwo naa lãmekawo nɔa te ne wole Reverse Plank kple Leg Lift wɔm, eye wòkpena ɖe ame ŋu hã be eƒe nɔnɔme kple dadasɔ nanyo ɖe edzi.