Sideways Lifts Trɔ Tsitrenu

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques
• Teisene Lihased: Rectus Abdominis

Sissejuhatus Sideways Lifts Trɔ Tsitrenu

Sideways Lifts Vertical Turn nye kamedede si me ŋusẽ le si tɔa ŋku lãmeka veviwo koŋ, gake eɖea vi na abɔta, abɔwo, kple afɔwo hã. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoana yewoƒe dadasɔ, nuwɔwɔ aduadu, kple ŋusẽ bliboa nanyo ɖe edzi. Ne ètsɔ kamedede sia de wò ɖoɖowɔɖi me la, àte ŋu ana wò ŋutilã nali ke nyuie wu, ana nànɔ te nyuie wu, eye nàna wò dɔwɔwɔ nadzi ɖe edzi, si ana gbesiagbedɔwo wɔwɔ nanɔ bɔbɔe.

Ülatuse sooritamine: Sisuline õpetus Sideways Lifts Trɔ Tsitrenu

• Kɔ wò abɔwo ɖe axadzi blewuu vaseɖe esime woasɔ kple anyigba, eye nàna wò abɔta nabɔbɔ vie.
• Ne wò abɔwo nya ɖo abɔta ko la, trɔ wò asibidɛwo ale be wò asibidɛwo nadze ŋgɔ dzi.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàɖiɖi wò abɔwo blewuu agbugbɔ ayi anyime ɖe wò axawo dzi, nàtrɔ wò asibidɛwo atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe akɔta le dzɔdzɔe le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Sideways Lifts Trɔ Tsitrenu

• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋuawo me. Ele be woawɔ ʋu kɔkɔ kple tɔtrɔ ɖesiaɖe le mɔ si dzi wokpɔ ŋusẽ ɖo nu eye woɖoe koŋ. Menye ɖeko esia kpena ɖe ame ŋu be woagaxɔ abi o, ke enaa wokpɔa egbɔ hã be lãmeka siwo ŋu woɖo taɖodzinu ɖo la le dɔ wɔm nyuie.
• Gbɔgbɔ Nyuie: Gbɔgbɔ wɔa akpa vevi aɖe le kamedede ɖesiaɖe me. Gbugbɔ ya ne èkɔe ​​eye nàgbɔ ya ne èɖiɖi. Gbɔgbɔ si mesɔ o ate ŋu ana ɖeɖi nate ŋuwò kabakaba eye ate ŋu akpɔ ŋusẽ ɖe wò dɔwɔwɔ kple emetsonuwo hã dzi.
• Zã Kpekpeme Si Sɔ: Kpekpeme siwo kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Ðo ŋku edzi be menye taɖodzinuae nye be nàkɔ nu kpekpewo alesi nàte ŋui o, ke boŋ be nàwɔ dɔ nyuie

Sideways Lifts Trɔ Tsitrenu KKK

Kas algajad saavad teha Sideways Lifts Trɔ Tsitrenu?

Ẽ, gɔmedzelawo ate ŋu awɔ Sideways Lifts Vertical Turn kamededea, gake ele be woadze egɔme kple kpekpeme si le bɔbɔe wu eye woƒe susu nanɔ nɔnɔme nyuitɔ me léle ɖe asi ŋu be woagaxɔ abi o. Wokafui hã be woana kamedede ƒe hehenala alo ame bibi aɖe nafia mɔ wo le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yewole ewɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye màgatutu wò seɖoƒe o.

Millised on tavalised variatsioonid Sideways Lifts Trɔ Tsitrenu?

• Oblique Side Lift and Rotate nye tɔtrɔ si tɔa ŋku lãmeka siwo le tsia dzi, si me wotsɔa tɔtrɔ ƒe ʋuʋu dea eme esime wole ʋuʋua wɔm.
• Menye ɖeko Sideways Lift with Overhead Turn lɔ axadzikɔkɔe ɖe eme ko o, ke boŋ elɔ overhead turn hã ɖe eme, si gadea kuxi bubu aɖe ɖe ametia ƒe akpa si le etame kple eƒe akpa si le eme ŋu.
• Diagonal Lift and Pivot nye tɔtrɔ si bia be woakɔ kpekpeme la ɖe dzi le axadzi le ŋutilãa dzi esime wole afɔ si tsi tre ɖe eŋu la dzi le ɣeyiɣi ɖeka me.
• Sideways Lift si me wotrɔna le dzidzenu 360 me bia be woatrɔ ame bliboa le ʋu kɔkɔ ɖesiaɖe megbe, eye woatsɔ dadasɔ kple nuwɔwɔ aduadu ade kamededea me.

Millised on head täiendavad harjutused Sideways Lifts Trɔ Tsitrenu?

• Plank Hip Dips: Plank Hip Dips nye kamedede gã aɖe si kpena ɖe Sideways Lifts Vertical Turn ŋu esi wo ame evea siaa ƒoa wo ɖokui ɖe lãmeka veviwo, vevietɔ obliques, si ate ŋu akpe ɖe ame ŋu be wòali ke, ŋusẽ, kple dadasɔ bliboa nanyo ɖe edzi.
• Keke ƒe Ʋuʋudedi: Keke ƒe Ʋuʋudedi nye kpeɖeŋutɔ si ɖea vi na Sideways Lifts Vertical Turn elabena wonaa kamedede vevi si me kɔ hã, menye obliques ɖeɖekoe woɖoa taɖodzinu na o ke boŋ rectus abdominis kple abs siwo le ete hã, si wɔnɛ be core ƒe ŋusẽ kple liƒo nyona ɖe edzi.