Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Latissimus Dorsi
• Teisene Lihased: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe

Suspension Self-Assisted Pull-up nye kamedede nyui aɖe si tɔa ŋku ametia ƒe akpa si le etame, vevietɔ akɔta, abɔta, kple abɔta ƒe lãmekawo eye wòdoa ŋusẽe. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, siwo dome gɔmedzela siwo ate ŋu ahiã kpekpeɖeŋu le dekɔnu heheɖemegbewo wɔwɔ me hã le. Ne ètsɔ kamedede sia de wò ɖoɖowɔɖi me la, àte ŋu ana wò tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo nate ŋu ado dzi, eye vivivi la, ŋusẽ si hiã la natu ɖo be nàwɔ heheɖemegbe siwo ŋu womekpena ɖo o.

Ülatuse sooritamine: Sisuline õpetus Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe

• Lé ka siwo wotsɔna tsia ʋua ƒe asiléƒewo kple asi eveawo, eye asibidɛwo nadze ŋgɔ wò, eye nàɖe afɔ ɖe megbe atsɔ abɔbɔ ɖe megbe, si ana dzogoe aɖe nanɔ wò ŋutilã kple anyigba ŋu.
• Blo wò klowo vie eye nàna wò afɔwo nanɔ gbadzaa ɖe anyigba, eye nàlé fli dzɔdzɔe tso wò ta vaseɖe wò afɔkpodzi me ɖe asi.
• He wò akɔta yi asiléƒewo gbɔ to wò abɔta ƒe asikewo hehe yi megbe kple anyime, wò abɔtawo bɔbɔ ne èle yiyim, eye nàna wò ŋutilã nanɔ dzɔdzɔe le ʋuʋua katã me.
• Ðe ɖokuiwò ɖe anyi blewuu trɔ yi teƒe si nèdze egɔme tsoe kple ʋuʋu si dzi nèɖu, eye nàkeke wò abɔwo ɖe enu bliboe hafi nàgbugbɔ ahe wò ayi dzi.

Nõuanded sooritamiseks Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe

• **Ƒo asa na Duƒuƒu**: Vodada si bɔ enye be woaƒu du ato kamededea me. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Esia ana wò lãmekawo nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• **Engage Your Core**: Engage your core le vevie ŋutɔ na liƒo kple ŋusẽ le hehe yi dzi. Vodada si bɔ enye be woaŋe aɖaba aƒu nu vevitɔ dzi eye woaɖo ŋu ɖe abɔ kple abɔta ƒe ŋusẽ ɖeɖeko ŋu.
• **Ŋgɔyiyi Vivi**: Dze egɔme kple dzidzeme si kɔkɔ wu eye nàɖe edzi akpɔtɔ vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Esia akpe ɖe ŋuwò nàtu ŋusẽ ɖo vivivi eye màƒo asa na wò lãmekawo ƒe tete ɖe edzi akpa.
• **Dzoxɔxɔ Kple Fafa**: Ɣesiaɣi

Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe KKK

Kas algajad saavad teha Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Self-assisted Pull-up kamededea godoo. Le nyateƒe me la, wokafunɛ zi geɖe na gɔmedzela siwo le dɔ wɔm va ɖo kɔnyinyi ƒe heheɖemegbewo dzi. Kamededea zãa hehenala si wotsɔna tsia ʋua nu (abe TRX-hawo ene) tsɔ kpena ɖe heheɖemegbea ŋu, si wɔnɛ be woate ŋu akpɔ kamededea dzi nyuie wu na amesiwo le egɔme dzem teti. Kamededea kpena ɖe ame ŋu wòxɔa ŋutilãa ƒe kpekpeme ƒe akpa aɖe, si wɔnɛ be nàte ŋu awɔ kamededea le nɔnɔme nyuitɔ me eye vivivi la, ŋusẽ naɖo ŋuwò. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdze egɔme blewu eye nàkpɔ egbɔ be yele ewɔm nyuie be màgaxɔ abi o.

Millised on tavalised variatsioonid Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe?

• Eccentric Pull-up: Esia ku ɖe pull-up ƒe akpa si ɖiɖina ɖe anyi ŋu, afisi nèdzea egɔme tso etame eye nèɖiɖia ɖokuiwò ɖe anyi vivivi, si wɔnɛ be ɣeyiɣi si nèzãna le teteɖeanyi me na wò lãmekawo dzina ɖe edzi.
• Band Assisted Pull-up: Le tɔtrɔ sia me la, èzãa resistance band tsɔ kpena ɖe ŋuwò le pull-up ƒe akpa si yi dzi me, si wɔnɛ be wònɔa bɔbɔe eye wònana nèwua gbugbɔgagblɔ geɖe nu.
• Titri Hehe: Esia bia be woati kpo tso anyigba be woazã ŋusẽ atsɔ akpe asi ɖe hehea ƒe akpa si yi dzi ŋu, si akpe ɖe ame ŋu wòatu ŋusẽ kple dzidodo ɖo.
• Isometric Hold Pull-up: Tɔtrɔ sia bia be woalé pull-up la ƒe etame nɔnɔme me ɖe asi ɣeyiɣi didi si woate ŋui, si kpena ɖe ame ŋu be ŋusẽ si léa nu ɖe ​​asi kple lãmekawo ƒe dzidodo bliboa dzina ɖe edzi.

Millised on head täiendavad harjutused Suspension Ame ŋutɔ ƒe kpekpeɖeŋu Hehe?

• Dead Hangs: Dead Hangs nye kamedede nyui aɖe si kpena ɖe eŋu elabena wokpena ɖe ame ŋu be asiléle ƒe ŋusẽ kple abɔta ƒe ʋuʋu nyona ɖe edzi, eye wo ame evea siaa le vevie ŋutɔ na Suspension Self assisted Pull-ups wɔwɔ nyuie eye wòle dedie.
• Negative Pull-ups: Kamedede sia kpena ɖe Suspension Self assisted Pull-ups ŋu elabena elɔ lãmekawo ƒe ƒuƒoƒo kple ʋuʋu ƒe ɖoɖo ɖeka mawo ke ɖe eme, gake eléa fɔ ɖe ʋuʋua ƒe akpa si to vovo ŋu wu, si kpena ɖe ame ŋu be ŋusẽ kple dziɖuɖu si ate ŋu ana hehea ƒe dɔwɔwɔ nanyo ɖe edzi la tutuɖo -ups ƒe nyawo.