Suspension Twist Akpa

• Kehaos: Tsiitsinaba
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Deltoid Anterior, Obliques
• Teisene Lihased: , Adductor Longus, Iliopsoas, Pectineous, Rectus Abdominis, Tensor Fasciae Latae

Sissejuhatus Suspension Twist Akpa

Suspension Twist Side nye kamedede si me ŋusẽ le si tɔa ŋku nu vevitɔa koŋ, vevietɔ obliques, esime wògawɔa nu ɖe ​​abɔta, akɔta, kple akɔta hã ŋu. Kamedede sia sɔ nyuie na kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo le didim be yewoana yewoƒe ŋusẽ vevitɔ, yewoƒe liƒo, kple yewoƒe tɔtrɔ ƒe ŋusẽ nanyo ɖe edzi. Suspension Twist Side dede wò kamedede ƒe ɖoɖoa me ate ŋu ana wò kamedefefe bliboa nanyo ɖe edzi, akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu, eye wòakpe ɖe ŋuwò nàwɔ kamedede ƒe ɖoɖo si me kɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Suspension Twist Akpa

• Trɔ ɖe megbe vaseɖe esime wò abɔwo nakeke ɖe ŋgɔwò bliboe eye wò ŋutilã nanɔ dzogoe aɖe dzi vie, nàkpɔ egbɔ be wò nuto si me nèle la ƒo ƒu eye wò akɔta le dzɔdzɔe.
• Azɔ, trɔ wò akɔta ɖe ɖusime, eye nàhe ɖusime asiléƒea ayi wò ɖusime esime nèle miame asiléƒea kekem ɖe gota.
• Tsɔ vie eye nàtrɔ ayi titina, eye nàlé ka siwo wotsɔ ƒoa ʋua ƒe tete ɖe edzi la me ɖe asi.
• Gbugbɔ ʋuʋua le miame, he miame ƒe asiléƒea ɖe wò miame esime nèle ɖusime asiléƒea kekem ɖe gota, emegbe nàtrɔ ayi titina eye nàyi edzi nànɔ axawo ɖɔlim hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Suspension Twist Akpa

• Ðoƒe Nyuitɔ: Dze egɔme nàdze ŋgɔ sekea, eye nàlé asiléƒeawo ɖe asi eye nàkeke wò abɔwo ɖe ŋgɔ tẽ. Ele be wò afɔwo nado tso wo nɔewo gbɔ abe akɔta ene. Vodada si bɔ enye tsitretsitsi ɖe adzɔge akpa alo te ɖe sekea ŋu akpa, si ate ŋu akpɔ ŋusẽ ɖe kamededea ƒe dɔwɔwɔ nyuie dzi eye wòate ŋu ana ame naxɔ abi.
• Engage Core: Nu vevitɔ si ana nàwɔ Suspension Twist Side nyuie enye be nàde wò core lãmekawo me. Esia fia be ele be nàsẽ wò akɔta kple wò akɔta le ʋuʋua katã me. Vodada si bɔ enye be woana akɔta ƒe akpa si le anyime nawɔ dɔa, si ate ŋu ana ame nate ɖeɖi ame ŋu eye wòaxɔ abi.
• Ʋuʋu si Dzi Woɖu: Ne èle ʋuʋua wɔm la, kpɔ egbɔ be yeɖu wò ʋuʋu dzi. Mègaƒu du alo azã ŋusẽ atsɔ aʋuʋu wò ŋutilã o. Esia ate ŋu ana ame magate ŋu aɖu eɖokui dzi o eye

Suspension Twist Akpa KKK

Kas algajad saavad teha Suspension Twist Akpa?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Twist Side kamededea. Gake ele vevie be nàdze egɔme kple kekeli ƒe sesẽme eye nàdzii ɖe edzi vivivi ne ŋusẽ kple dadasɔ le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne mèka ɖe edzi o la, anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala alo hehenala aɖe be wòakpɔ egbɔ be yele kamededea wɔm nyuie.

Millised on tavalised variatsioonid Suspension Twist Akpa?

• Suspension Twist Side si me Atike ƒe Bɔl le la gadea sesẽnu bubu to atike ƒe bɔl si nèléna ɖe asi me ne èle etrɔm la dede eme me.
• Advanced Suspension Twist Side la lɔa ʋuʋu kabakaba wu, si me ŋusẽ le wu ɖe eme, si wɔnɛ be wònyea kamedede si nu sẽ wu na wò lãmeka veviwo.
• Suspension Twist Side with a Resistance Band bia be woahe tsitretsiɖeŋu ƒe ka aɖe esime wole ʋuʋum, si tsɔa ŋutilã ƒe akpa si le etame ƒe kamedede kpena ɖe kamededea ŋu.
• Incline Suspension Twist Side trɔa asi le kamededea ŋu to ewɔwɔ le incline dzi, si trɔa ʋuʋu ƒe dzogoe eye wòɖoa taɖodzinu na lãmeka vovovowo.

Millised on head täiendavad harjutused Suspension Twist Akpa?

• Planks: Planks kpena ɖe Suspension Twist Side ŋu elabena wowɔa dɔ le lãmeka ƒe hatsotso ɖeka mawo ke dzi, si nye core, eye wodzia liƒo bliboa kple dadasɔ ɖe edzi, si le vevie ŋutɔ na Suspension Twist Side wɔwɔ nyuie.
• Tolialawo: Tolililawo nye kamedede gã aɖe si kpena ɖe wo nɔewo ŋu elabena menye ɖeko wowɔa dɔ le nu vevitɔ dzi ko o ke wowɔa dɔ le dzitodzito me dzidodo hã ŋu, si ate ŋu akpe ɖe ŋuwò nàdzi wò Suspension Twist Side kamededewo ƒe sesẽ kple ɣeyiɣi didi ɖe edzi.