Suspension Afɔ Ðeka ƒe Plank

• Kehaos: Tsiitsinaba
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques, Quadriceps, Tensor Fasciae Latae

Sissejuhatus Suspension Afɔ Ðeka ƒe Plank

Suspension Single Leg Plank nye kamedede si me ŋusẽ le si doa ŋusẽ nu veviwo, woƒe liƒo, kple woƒe dadasɔ bliboa to alesi wòɖoa taɖodzinu na abs, obliques, kple akɔta ƒe lãmekawo me. Kamedede sia sɔ nyuie na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu le ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wòdoa ŋusẽ lãmekawo ƒe dzidodo ko o, ke ekpena ɖe ame ŋu hã be wòanɔ te nyuie wu eye wòɖea akɔtave ƒe afɔkua dzi kpɔtɔna.

Ülatuse sooritamine: Sisuline õpetus Suspension Afɔ Ðeka ƒe Plank

• Ðo ɖokuiwò ɖe nɔnɔme si me nàtu wò asiwo ɖo ɖe wò abɔta te tẽ le anyigba.
• Do wò nuto si me nèle la ɖe dzi eye nàkɔ wò ŋutilã ɖe dzi wòazu ʋuƒo, eye nàna wò ŋutilã nanɔ fli dzɔdzɔe dzi tso ta va se ɖe afɔ gbɔ.
• Lé nɔnɔme sia me ɖe asi ɣeyiɣi didi si nèdi, nàkpɔ egbɔ be wò akɔta nagaɖiɖi o eye wò ŋutilã nanɔ ɖeka.
• Ne èlé ʋuƒoa vɔ la, ɖiɖi wò ŋutilã ɖe anyi nyuie atrɔ ayi afisi nèdze egɔme tsoe eye nàtrɔ wò afɔ le hehenamɔ̃a me be nàgbugbɔ kamededea awɔ le akpa kemɛ.

Nõuanded sooritamiseks Suspension Afɔ Ðeka ƒe Plank

• De Wò Nu Vevitɔa Me: Nu vevitɔ si ana nàkpɔ viɖe geɖe tso kamedede sia mee nye be nàtsɔ wò nu vevitɔa ade eme nyuie. Esia mefia be nàno wò dɔgbo o, ke boŋ nàsẽ wò ƒodo ƒe lãmekawo abe ɖe wole ƒowòm ɖe ƒodo me ene. Esia akpe ɖe ŋuwò be wò ŋutilã nali ke eye wòakpɔ wò akɔta ƒe akpa si le anyime ta.
• Dadasɔ: Vodada si bɔ enye be nàna afɔ si le tsia dzi la naʋuʋu, si ate ŋu ana nàda asɔ eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Dze agbagba nàna wò afɔ si wotsɔ ƒo xlã wò la nanɔ anyi kpoo alesi nàte ŋui, eye nàzã wò nu vevitɔ be wòali ke.

Suspension Afɔ Ðeka ƒe Plank KKK

Kas algajad saavad teha Suspension Afɔ Ðeka ƒe Plank?

Suspension Single Leg Plank kamededea ate ŋu asesẽ ŋutɔ, vevietɔ na gɔmedzelawo, elabena ebia ŋusẽ vevi nyui kple dadasɔ. Ðewohĩ gɔmedzelawo awɔ avu kple kamedede sia le gɔmedzedzea me. Gake woate ŋu awɔ dɔ vivivi vaseɖe esime wobi ɖe ʋuƒo vevitɔa me gbã eye emegbe woate tɔtrɔwo abe afɔ ɖeka ƒe ʋuƒo si le anyigba ene kpɔ. Wokafui ɣesiaɣi be nàwɔ ŋgɔyiyi vivivi eye nàɖo to wò ŋutilã be màgaxɔ abi o. Ne ɖikeke le ŋuwò la, anyo wu be nàdi aɖaŋuɖoɖo tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Suspension Afɔ Ðeka ƒe Plank?

• Suspension Plank with Knee Tuck: Dze egɔme kple suspension plank si wozãna edziedzi, emegbe nàtsɔ klo ɖeka aɖo wò akɔta, alée, eye nàtrɔ ayi teƒe si nèdze egɔme tsoe.
• Suspension Plank with Leg Lift: Le tɔtrɔ sia me la, èkɔa afɔ ɖeka tso anyigba esime nèle plank ƒe nɔnɔme me ɖe asi.
• Suspension Plank with Hip Abduction: Dze egɔme le suspension plank ƒe nɔnɔme si wozãna edziedzi me, emegbe nàʋuʋu afɔ ɖeka ayi axadzi eye nàgbugbɔe ava titina esime nèle wò nuto si me nèle la lém sesĩe.
• Suspension Plank with Arm Reach: Le tɔtrɔ sia me la, èléa plank ƒe nɔnɔme me ɖe asi esime nèle alɔ ɖeka dom ɖe ŋgɔ le ŋgɔwò eye emegbe nètrɔnɛ yia afisi nèdze egɔme tsoe.

Millised on head täiendavad harjutused Suspension Afɔ Ðeka ƒe Plank?

• Suspension Pike: Suspension Pike nye kamedede vevi bubu si zãa suspension straps, eye wòkpena ɖe Single Leg Plank ŋu to taɖodzinu si le ƒodo ƒe akpa siwo le ete ŋu, si naa kamedede si da sɔ na core bliboa.
• Suspension Push-ups: Dɔwɔnu ma ke zãa kamedede sia, eye togbɔ be eƒoa nu tso ametia ƒe akpa si le etame koŋ ŋu hã la, ewɔa dɔ kple nu vevi la hã be wòali ke, si wɔnɛ be wòkpena ɖe alesi woléa ŋku ɖe nu vevi ƒe ŋusẽ ŋu le Suspension Single Leg Plank me ŋu.