Suspension Asiléƒe Tutu-dzi

• Kehaos: Triceps, Ülemised õlad
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Lateral, Serratus Anterior, Teres Major

Sissejuhatus Suspension Asiléƒe Tutu-dzi

Suspension Handstand Push-up nye kamedede sesẽ aɖe si ƒe taɖodzinu koŋue nye abɔta, abɔta, kple nu vevi, si naa kamedede si me kɔ nyuie le eƒe akpa si le etame. Kamedede sia si de ŋgɔ wu la sɔ nyuie na ame ɖekaɖeka siwo le didim be yewoadzi yewoƒe ŋusẽ, yewoda asɔ, kple yewoƒe ŋutilã dzi ɖuɖu ɖe edzi. Menye ɖeko gomekpɔkpɔ le ɖoɖowɔɖi sia me kpena ɖe lãmekawo tutuɖo kple woƒe ʋuʋu ŋu ko o, ke enaa dɔwɔwɔ ƒe kamedede hã nyona ɖe edzi, si wɔe be wònye tiatia nyui aɖe na amesiwo ƒe taɖodzinue nye be yewoawɔ kamedede bliboa kple kamedefefe ƒe ŋutete.

Ülatuse sooritamine: Sisuline õpetus Suspension Asiléƒe Tutu-dzi

• Ðo wò ŋutilã ɖe nɔnɔme si nye ‘V’ si wogbugbɔ trɔ la me, eye wò akɔta nakɔ, afɔwo nado le anyigba wòadidi abe abɔta ene, eye nàtsɔ asiwo alé ka siwo wotsɔ ƒoa ʋuae la ɖe abɔta ƒe kɔkɔme.
• Ðe wò ŋutilã ɖe anyi to wò abɔtawo bɔbɔ me, nàna woate ɖe wò ŋutilã ŋu, vaseɖe esime wò ta nanɔ anyigba dzi vie, abe alesi wòɖiɖi yi anyime le tutu si wowɔna tsã me ene.
• Ne ènya ɖo teƒe si bɔbɔ wu ko la, gatutu ɖokuiwò ɖe dzi to wò abɔwo dzɔdzɔe me, eye nàkɔ wò ŋutilã ɖe dzi agbugbɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé ye ɖokui dzi eye yeli ke le kamededea katã me.

Nõuanded sooritamiseks Suspension Asiléƒe Tutu-dzi

• Ŋutilã ƒe Nɔnɔme: Dze egɔme tso asi ƒe nɔnɔme me eye wò afɔwo nanɔ ʋua ƒe hehenamɔ̃a me. Ele be wò asiwo nado tso wo nɔewo gbɔ abe abɔta ene, le wò abɔta te tẽ. Ƒo asa na wò akɔta ƒe akɔta ƒe akɔta akpa alo wò ta kple kɔ naɖiɖi, elabena esia ate ŋu ahe teteɖeanyi vɛ eye wòate ŋu axɔ abi.
• Ʋuʋu si Dzi Woɖu: Ðe wò ŋutilã ɖe anyigba to wò abɔta bɔbɔ me vaseɖe esime wò ta naka anyigba kloe. Emegbe, tsɔ wò abɔta kple abɔwo gbugbɔ ƒoe yi dzi va ɖo afisi nèdze egɔme tsoe. Ele vevie be nàlé ŋusẽ ɖe asi le ʋuʋu bliboa me. Vodada si bɔ enye be woawɔ kaba ato kamededea me, gake esia ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi.
• Core Engagement: Na wò core nanɔ dɔ wɔm le ɣeyiɣi bliboa me

Suspension Asiléƒe Tutu-dzi KKK

Kas algajad saavad teha Suspension Asiléƒe Tutu-dzi?

Suspension Handstand Push-ups nye kamedede deŋgɔwo ŋutɔ eye sesẽ siwo bia ŋusẽ nyui, dadasɔ, kple dziɖuɖu nyuie. Zi geɖe la, womekafua wo na gɔmedzelawo o. Ele be gɔmedzelawo nadze egɔme kple ŋusẽdodo ƒe kamedede veviwo eye vivivi la, woayi ŋgɔ ayi ʋuʋu siwo sesẽ wu dzi. Hafi nàte asitsɔtsɔ atɔ ɖe ʋua me ƒe ʋuʋu kpɔ la, ele vevie be gɔmeɖoanyi sesẽ nanɔ asiwò si me woate ŋu atsɔ asi aɖoe edziedzi, asitsɔtsɔ atɔ asi gli ŋu, eye emegbe nàyi ŋgɔ vivivi va ɖo tɔtrɔ siwo de ŋgɔ wu gbɔ. Ðo ŋku edzi be ele vevie be nɔnɔme nyuitɔ nanɔ asiwò eye nàɖu ɖokuiwò dzi be màgaxɔ abi o, eyata wokafui be nàwɔ dɔ kple hehenala alo kamedede ŋuti nunyala ne èle kamedede deŋgɔwo abe esia ene tem kpɔ.

Millised on tavalised variatsioonid Suspension Asiléƒe Tutu-dzi?

• Aɖaka me Asitɔtrɔ ƒe Tutuɖoɖowo: Le tɔtrɔ sia me la, èwɔa kamededea kple wò afɔwo ɖe dzi ɖe aɖaka dzi, si ɖea ŋutilã ƒe kpekpeme si wòle be nàkɔ dzi kpɔtɔna.
• Pike Handstand Push-ups: Wowɔa tɔtrɔ sia tso pike ƒe nɔnɔme me, eye wò afɔwo nɔa anyigba eye wò akɔta nɔa yame, si wɔe be wònye mɔnu bubu si mesesẽ boo o.
• Kipping Handstand Push-ups: Tɔtrɔ sia tsɔa kipping motion kpena ɖe eŋu, afisi nèzãa wò afɔwo tsɔ naa ŋusẽ doa ŋusẽe eye nèkpena ɖe push-up ŋu.
• Parallette Handstand Push-ups: Le tɔtrɔ sia me la, èzãa parallette tsɔ wɔa kamededea, si wɔnɛ be kamededea ƒe didime kple kamededea sesẽna ɖe edzi.

Millised on head täiendavad harjutused Suspension Asiléƒe Tutu-dzi?

• Glidzizɔzɔ: Glidzizɔzɔ kpena ɖe abɔta ƒe liƒo kple nu vevi ƒe ŋusẽ ŋu, si le vevie ŋutɔ na dadasɔ kple dziɖuɖu me léle ɖe asi le Suspension Handstand Push-ups me.
• Dumbbell Shoulder Press: Kamedede sia tɔa ŋku deltoids kple triceps, siwo nye lãmeka vevi siwo wozãna le Suspension Handstand Push-ups me, eye wònaa woate ŋu atsɔ agba si gbɔ eme vivivi, si ate ŋu akpe ɖe ame ŋu be ŋusẽ kple dzidodo nadzi ɖe edzi hena ʋuʋu deŋgɔwo.