Suspension He Tome

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Erector Spinae
• Teisene Lihased: Gluteus Maximus, Hamstrings, Iliopsoas

Sissejuhatus Suspension He Tome

Suspension Pull Through nye kamedede si wowɔna le ŋutilã bliboa me si me wotsia dzi ɖe nu vevi, akɔta, kple akɔtaƒuwo koŋ ŋu, eye wònaa dadasɔ kple liƒo hã nyona ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutete nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖia me le esi wòwɔa dɔ nyuie le ŋusẽdodo lãmeka veviwo, ŋutilãa dzi ɖuɖu nyuie wu, kple nɔnɔme nyuitɔ dodo ɖe ŋgɔ me ta.

Ülatuse sooritamine: Sisuline õpetus Suspension He Tome

• Zɔ yi ŋgɔ afɔɖeɖe ʋɛ aɖewo vaseɖe esime kaawo nate ɖe wo nɔewo ŋu, emegbe nàbɔbɔ ɖe ŋgɔ wòazu ʋuƒo si le axadzi, eye nàna wò afɔwo naɖe wo nɔewo ɖa vaseɖe akɔta eye wò abɔwo nakeke ɖe ŋgɔwò.
• Ne wò nu vevitɔ nanɔ dɔ wɔm eye wò ŋutilã nanɔ fli dzɔdzɔe dzi la, he wò ŋutilã yi ŋgɔ to wò abɔwo gbugbɔgatsɔ yi megbe me, eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu.
• Do wò abɔwo ɖe ŋgɔ blewuu le ŋgɔwò, si ana wò ŋutilã nagbugbɔ aɖo afisi nèdze egɔme tsoe, eye nàlé kaawo dzi ɖuɖu kple woƒe tete ɖe te ɣesiaɣi.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi eye yeɖu dzi le kamededea katã me.

Nõuanded sooritamiseks Suspension He Tome

• **Maintain Body Alignment**: Vodada ɖeka si bɔ enye be woaɖe mɔ ŋutilãa nabɔbɔ alo abɔbɔ ɖe akɔta. Be nàƒo asa na esia la, tsɔ wò nu vevi la de eme eye nàkpɔ egbɔ be wò ŋutilã le fli dzɔdzɔe dzi tso wò ta va ɖo wò afɔkpodzi le kamededea katã me. Esia akpe ɖe ŋuwò be lãmeka siwo sɔ nawɔ dɔ eye nàƒo asa na teteɖeanyi madzemadzee le wò akɔta.
• **Ʋuʋu siwo dzi woɖu**: Wɔ hehe to eme blewu, si dzi woɖuna. Ƒo asa na ʋuʋudedi alo ŋusẽ zazã atsɔ ahe ɖokuiwò ɖe dzi. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Lé fɔ ɖe Nuɖusi Lãmetsiwo Ŋu**: Wotrɔ asi le suspension pull through la ŋu be wòaɖo taɖodzinu na wò akɔta, abɔta, .

Suspension He Tome KKK

Kas algajad saavad teha Suspension He Tome?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Pull Through kamededea, gake ele be woadze egɔme kple kpekpeme sue aɖe be woagaxɔ abi o. Ele vevie be nàlé nɔnɔme nyuitɔ me ɖe asi eye nàdzi kpekpeme ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi. Anyo hã be hehenala alo ame ɖekaɖeka bibi aɖe nafia mɔe le ɖoɖoa me be wòakpɔ egbɔ be wowɔ kamededea nyuie.

Millised on tavalised variatsioonid Suspension He Tome?

• Suspension Pull Through with a Twist bia be woatsɔ akɔta ƒe tɔtrɔ akpe ɖe eŋu le ʋuʋua tame, eye woaɖo taɖodzinu na lãmeka siwo le tsia dzi tsɔ kpe ɖe glutes kple hamstrings ŋu.
• Suspension Pull Through with a Squat lɔ squat ɖe pull through ƒe nuwuwu ɖe eme, si naa ŋusẽdodo ƒe akpa enelia kpena ɖe kamededea ŋu.
• Elevated Suspension Pull Through bia be nàtsɔ wò afɔwo awɔ kamededea le nuƒolanɔƒe si wodo ɖe dzi, si ana nàdzi kamededea ƒe didime kple kamededea ƒe sesẽ ɖe edzi.
• Suspension Pull Through with a Jump lɔ titri le pull through ƒe nuwuwu ɖe eme, si tsɔa plyometric kple dzitodzito ƒe akpa aɖe kpena ɖe kamededea ŋu.

Millised on head täiendavad harjutused Suspension He Tome?

• Deadlift nye kamedede bubu si kpena ɖe Suspension Pull Through ŋu, elabena ewɔa dɔ le megbe kɔsɔkɔsɔ bliboa ŋu - akɔtaƒuwo, akɔtaƒuwo, kple akɔta ƒe lãmekawo - si doa ŋusẽ kple liƒo si hiã na hehe to ʋuʋu nyuie.
• Kettlebell Swing hã kpena ɖe Suspension Pull Through ŋu elabena enaa akɔta ƒe hinge ƒe ʋuʋu kple megbe kɔsɔkɔsɔ ƒe ŋusẽ nyona ɖe edzi, siwo le vevie ŋutɔ na hehe to kamededewo wɔwɔ kple nɔnɔme nyui kple dziɖuɖu nyuie.