Suspension Titri ƒe Ƒuƒoƒo

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Gastrocnemius, Soleus

Sissejuhatus Suspension Titri ƒe Ƒuƒoƒo

Suspension Jump Squat nye kamedede si me ŋusẽ le si tɔa ŋku ŋutilã ƒe akpa si le ete, vevietɔ glutes, quads, kple hamstrings, evɔ wògawɔa dɔ le nu vevitɔ hã ŋu eye wònaa dadasɔ nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedefefewɔlawo, kamedede ƒe alɔdzedɔwɔƒewo, alo amesiame si le didim be yeadzi yeƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ ɖe edzi eye yeawɔ ŋusẽ si ana yewóna ɖe edzi. Suspension Jump Squats dede wò kamedede ƒe ɖoɖowɔɖi me ate ŋu ana wò kamedefefe ƒe ŋutete bliboa nanyo ɖe edzi, akpe ɖe ami ƒe dzodzo ŋu le eƒe sesẽme si lolo ta, eye wòana ŋutilã nali ke nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Suspension Titri ƒe Ƒuƒoƒo

• Ðo ɖokuiwò ɖe tsitrenu eye wò afɔwo dome nadidi abe akɔta ene, eye nàbɔbɔ ɖe megbe vie ɖe kaawo me be wòahe masɔmasɔ aɖe vɛ.
• Ðe wò ŋutilã ɖe anyi wòanɔ anyi, nàbɔbɔ ɖe klowo dzi eye nàtu wò akɔta ɖe megbe esime nèle wò akɔta dzɔdzɔe eye wò akɔta le dzi.
• Wowó yi dzi tso afisi nèbɔbɔ nɔ, keke wò afɔwo ɖe enu bliboe eye nàtu wo tso anyigba be nàti kpo ayi dzi alesi nàte ŋui.
• Trɔ anyigba blewuu trɔ yi anyime, eye nàxɔ alesi wòdze anyi la kple wò klowo bɔbɔ vie, eye nàdzra ɖo enumake ɖe titri si kplɔe ɖo ŋu.

Nõuanded sooritamiseks Suspension Titri ƒe Ƒuƒoƒo

• Dzra Wò Ʋuʋu Dzi: Ne èle ti kpom la, ebɔ be amewo nana ŋusẽ naxɔ ŋusẽ. Gake ele vevie ŋutɔ be nàɖu wò ʋuʋu dzi le kamedede bliboa me. Ne èle ti kpom la, ƒoe ɖe wò afɔ eveawo dzi sɔsɔe, eye nàɖi blewu be wòagagblẽ nu le wò ƒunukpeƒewo ŋu boo o.
• Zã Wò Abɔwo: Vodada bubu si bɔ enye be màzã wò abɔwo o. Ele be nàzã wò abɔwo atsɔ ada asɔ eye wòakpe ɖe ŋuwò nàʋuʋu wò ŋutilã ayi dzi le titriɣi. Ne èle bɔbɔm la, ele be nàkeke wò abɔwo ɖe ŋgɔ nàlé hehenala si wotsɔna tsia ʋua ƒe hehenamɔ̃a ɖe asi, eye ne èle ti kpom la, ele be nàhe wo ayi anyime ayi wò axawo dzi. 4. 4.

Suspension Titri ƒe Ƒuƒoƒo KKK

Kas algajad saavad teha Suspension Titri ƒe Ƒuƒoƒo?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Jump Squat kamededea, gake ele vevie be míade dzesii be esia nye kamedede si de ŋgɔ wu. Eƒoa nusiwo nye dadasɔ, ŋusẽ, kple ŋusẽ si ate ŋu awó la nu ƒu ɖekae. Ele be gɔmedzelawo nadze egɔme kple squat vevitɔwo be woatu ŋusẽ kple nɔnɔme ɖo hafi ayi ŋgɔ ayi tɔtrɔ siwo de ŋgɔ wu abe Suspension Jump Squat ene gbɔ. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi ade kame eye nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o. Anyo hã be nàna kamedede ŋuti nunyala aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me.

Millised on tavalised variatsioonid Suspension Titri ƒe Ƒuƒoƒo?

• Suspension Jump Squat with Twist: Esia naa nusi trɔna kpena ɖe titri la ŋu, si wɔnɛ be nu vevitɔa ƒoa wo ɖokui ɖe eme eye wònaa ablaɖeɖe nyona ɖe edzi.
• Suspension Jump Squat with Lateral Jump: Tɔtrɔ sia lɔ ʋuʋu tso axa ɖeka yi axadzi, liƒo sesẽ kple axadzi kabakaba ɖe eme.
• Suspension Jump Squat with Knee Tuck: Le tɔtrɔ sia me la, ètsɔa wò klowo ɖoa ta wò akɔta le ya titina, si naa wò bɔmb ƒe ŋusẽ kple nu vevi ƒe ŋusẽ dzina ɖe edzi.
• Suspension Jump Squat with Medicine Ball: Atikebɔl léle esime nèle jump squat wɔm la nana kpekpeme bubu aɖe kpena ɖe eŋu, si wɔnɛ be kamededea ƒe sesẽme dzina ɖe edzi.

Millised on head täiendavad harjutused Suspension Titri ƒe Ƒuƒoƒo?

• Box Jumps: Box Jumps kpena ɖe Suspension Jump Squats ŋu to yiyi edzi léa fɔ ɖe bɔmb, plyometric ʋuʋu ŋu, si kpena ɖe ame ŋu be ŋusẽ, duƒuƒu, kple kamedefefe ƒe dɔwɔwɔ nyona ɖe edzi.
• Bulgariatɔwo ƒe Squats si Me Woma: Kamedede sia kpena ɖe Suspension Jump Squats ŋu to akpa ɖeka ƒe ʋuʋu si kpena ɖe ame ŋu be wòaɖɔ lãmekawo ƒe masɔmasɔwo ɖo, wòanyo ɖe edzi, eye afɔ ƒe ŋusẽ katã nadzi ɖe edzi me.