Sit-Up

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

Sissejuhatus Sit-Up

Sit-Up nye kamedede si wonya nyuie si doa ŋusẽ nu veviwo, si tɔa ŋku ƒodo ƒe lãmekawo, si doa nɔnɔme nyuitɔ kple liƒo bliboa ɖe ŋgɔ. Esɔ 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 kamedede ƒe ŋutete vovovowo nu. Amewo adi be yewoawɔ sit-ups be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, ana yewoƒe kamedefefewɔwɔ nanyo ɖe edzi, eye yewoado alɔ gbesiagbe kamededewo.

Ülatuse sooritamine: Sisuline õpetus Sit-Up

• Da wò asiwo ɖe ta megbe, alo nàtso wo ɖe wò akɔta, eye nàna wò akɔta nanɔ anyigba.
• Do wò nuto me eye nàgbɔ ya esi nèle wò tame kɔm, eye nàna wò ta kple kɔ naɖe dzi ɖi, vaseɖe esime wò akɔta nate ɖe wò klowo ŋu.
• Gbugbɔ ya esi nèle wò ŋutilã ɖiɖim vivivi ake va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Sit-Up

• **Asi ƒe Ðoɖo**: Da wò asiwo ɖe wò ta megbe bɔbɔe alo nàtso ɖe wò akɔta. Mègahe wò kɔ alo ta ne èle dzi yim o elabena ate ŋu ana teƒe siawo nate ɖe edzi. Ele be ŋusẽa natso wò ƒodo ƒe lãmekawo me, ke menye wò abɔwo alo kɔ me o.
• **Ʋuʋu si Dzi Woɖu**: Wɔ sit-up la blewu, si dzi woaɖu. Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ alo aʋuʋu wò ŋutilã ayi dzi kple anyime. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana ame naxɔ abi le akɔta kple kɔ hã.
• **Full Range of Motion**: Kpɔ egbɔ be yezã ʋuʋu ƒe didime bliboa. Esia fia be ele be wò akɔta nado vaseɖe wò klowo dzi le etame

Sit-Up KKK

Kas algajad saavad teha Sit-Up?

Ẽ, gɔmedzelawo ate ŋu awɔ Sit-Up kamededea godoo. Ke hã, ele vevie be nàdze egɔme blewu eye wò susu nanɔ nɔnɔme nyui ŋu be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi be nàdze egɔme kple anyinɔƒe ʋɛ aɖewo eye nàdzi ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Eɖea vi hã be woatsɔ kamedede vevi bubuwo akpe ɖe sit-ups ŋu hena kamedede si me wowɔa nu le goglo nyuie. Ne èse veve alo vevesese aɖe la, ele vevie be nàdzudzɔ kamededea eye nàbu aɖaŋuɖoɖo didi tso kamedede ŋuti nunyala gbɔ ŋu.

Millised on tavalised variatsioonid Sit-Up?

• Russiatɔwo ƒe Trɔtrɔ nye tɔtrɔ bubu si me nènɔa anyi ɖe anyigba eye wò klowo bɔbɔ, hea wò akɔta yia wò akɔta, eye nètrɔa wò akɔta tso axa ɖeka yi axa ke.
• Keke ƒe Ʋuʋu nye tɔtrɔ si wowɔna le anyinɔƒe si nèmlɔa anyigba gbadzaa, tsɔa wò asiwo dana ɖe ta megbe, emegbe nètrɔna tsɔa wò abɔta vaa klo si tsi tre ɖe eŋu gbɔ, eye nèsrɔ̃a gasɔdodo ƒe ʋuʋu.
• Reverse Crunch nye sit-up variation si léa fɔ ɖe wò akɔta ƒe akpa si le ete ŋu to nana be mlɔ wò akɔta, kɔ wò akɔta tso anyigba, eye nèhe wò klowo ɖo ta wò akɔta.
• Plank Jack nye tɔtrɔ si me ŋusẽ le wu si wotsɔna nɔa anyi ɖe anyigba dzi afisi nèdzea egɔme tso plank ƒe nɔnɔme me eye emegbe nèti kpoa wò afɔwo yia eme hedoa go, eye nèƒoa nu tso wò nuto si me nèle ŋu le ʋuʋua katã me.

Millised on head täiendavad harjutused Sit-Up?

• Afɔfɔfɔ hã kpena ɖe anyinɔƒe nɔnɔ ŋu elabena ƒodo ƒe lãmeka siwo le ete koŋue woɖoa taɖodzinu na, nuto si me nɔnɔ ƒe lãmekawo metsɔa susu ɖoa eŋu koŋ o, si wɔnɛ be wokpɔa egbɔ be ƒodo ƒe kamedede si da sɔ.
• Russiatɔwo ƒe twists nye viɖenu kpeɖeŋutɔ na sit-ups elabena wo lɔ twisting ʋuʋu si wɔa dɔ le rectus abdominis kple obliques siaa, naa ƒodo ƒe kamedede blibo si sit-ups ɖeɖe mate ŋu ana o.