Suspension Ŋgɔgbe Plank

• Kehaos: Tsiitsinaba
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques, Quadriceps, Tensor Fasciae Latae

Sissejuhatus Suspension Ŋgɔgbe Plank

Suspension Front Plank nye kamedede vevi sesẽ aɖe si zãa suspension trainer tsɔ ƒoa lãmekawo ƒe ƒuƒoƒo geɖe nu ƒu, si naa ŋusẽ kple liƒo bliboa nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoado ŋusẽ yewoƒe kamedede veviwo. Ne ame ɖekaɖekawo tsɔ Suspension Front Plank kpe ɖe woƒe ɖoɖowɔɖi ŋu la, woate ŋu ana woƒe dadasɔ, woƒe dɔwɔwɔ ɖekae, kple woƒe lãmekawo ƒe dɔwɔwɔ nanyo ɖe edzi, si ana wòanye tiatia nyui aɖe na amesiwo le kamedede si me ŋusẽ le wu dim.

Ülatuse sooritamine: Sisuline õpetus Suspension Ŋgɔgbe Plank

• Tsi tre nàdze ŋgɔ sekea ƒe teƒea, lé asiléƒeawo eye nàzɔ ayi ŋgɔ vaseɖe esime wò ŋutilã naɖo dzogoe sue aɖe dzi.
• Do wò abɔwo ɖe ŋgɔ eye nàna wò ŋutilã nanɔ dzɔdzɔe tso ta vaseɖe afɔkpodzi, eye nàwɔ ʋuƒo ƒe nɔnɔme.
• Do wò nuto me eye nàlé nɔnɔme sia me ɖe asi ɣeyiɣi didi si nèdi, eye nàkpɔ egbɔ be wò akɔta nagaɖiɖi o eye wò ŋutilã nanɔ fli dzɔdzɔe dzi.
• Be nàwu enu la, trɔ yi sekea gbɔ nyuie be nàɖe asi le tete si le ʋua ƒe hehenamɔ̃a ŋu la ŋu eye nàtsi tre dzɔdzɔe.

Nõuanded sooritamiseks Suspension Ŋgɔgbe Plank

• **Engage Your Core**: Mègaɖo ŋu ɖe wò abɔwo kple abɔta ko ŋu be woalé wò ɖe te o. Wɔ wò lãmeka veviwo hã ŋudɔ. Menye ɖeko esia ana kamededea nawɔ dɔ nyuie wu ko o, ke aɖe agba si le wò abɔwo kple abɔta hã dzi akpɔtɔ.
• **Gbɔgbɔ**: Mègalé wò gbɔgbɔ ɖe te esime nèle suspension front plank la wɔm o. Enye vodada si bɔ si ate ŋu ana ame natɔtɔ alo atsi dzodzodzoe gɔ̃ hã. Ke boŋ gbɔgbɔ le mɔ si dzi nàɖu nu le kamededea katã me.
• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum. Nu vevitɔ si ana nàkpɔ viɖe geɖe tso ʋua ƒe ŋgɔgbekpa dzie nye be nàwɔe blewu eye nàɖu edzi. Esia akpe ɖe lãmekawo ƒe ƒuƒoƒo siwo katã hiã ŋu be woakpɔ gome le eme eye wòaɖe afɔku si le...

Suspension Ŋgɔgbe Plank KKK

Kas algajad saavad teha Suspension Ŋgɔgbe Plank?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Front Plank ƒe kamededea. Ke hã, ele vevie be míade dzesii be esia nye kamedede si de ŋgɔ wu eye ebia ŋusẽ vevi kple liƒo nyuie. Ele be gɔmedzelawo nadze egɔme kple kamedede vevi siwo wotsɔa ʋuƒo wɔe le anyigba be woatu woƒe ŋusẽ kple nɔnɔme ɖo hafi ayi kamedede siwo wowɔna le ʋufɔti dzi. Wokafui hã be hehenala alo ame bibi aɖe nanɔ anyi be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Suspension Ŋgɔgbe Plank?

• Suspension Side Plank: Le esi teƒe be nàdze ŋgɔ anyigba la, trɔ ɖe axadzi eye nàda asɔ le alɔ ɖeka dzi, eye nàwɔ wò obliques kple axadzi lãmekawo ŋudɔ.
• Suspension Pike Plank: Tso ŋgɔgbekpa ƒe nɔnɔme si nènɔna edziedzi dzi la, tsɔ wò akɔta yi dzi ɖo ta dzisasrãa gbɔ, eye nàƒo wò akɔta ƒe akpa si le ete la nu ƒu vevie wu.
• Suspension Knee Tuck Plank: Ne èle plank ƒe nɔnɔme me la, tsɔ wò klowo va wò akɔta, emegbe nàkeke wo ɖe enu ake, eye nàtsɔ nu vevi aɖe akpe ɖe kamededea ŋu.
• Suspension Saw Plank: Le plank ƒe nɔnɔme me la, ʋu wò ŋutilã yi ŋgɔ kple megbe abe saw ene, si nana kamedede vevitɔa ƒe sesẽ dzina ɖe edzi.

Millised on head täiendavad harjutused Suspension Ŋgɔgbe Plank?

• Tolialawo: Kamedede sia kpena ɖe Suspension Front Plank ŋu to ʋuʋu sesẽ aɖe si menye ɖeko wòdoa ŋusẽ nu vevitɔa ko o, ke enaa dzitodzitowo ƒe dzidodo hã dzina ɖe edzi, si ate ŋu akpe ɖe eŋu be dɔwɔwɔ bliboa nanyo ɖe edzi le suspension hehexɔxɔ me.
• Russiatɔwo ƒe Trɔtrɔwo: Russiatɔwo ƒe Tɔtrɔwo kpena ɖe Suspension Front Plank ŋu to woƒe susu tsɔtsɔ ɖe obliques, si nye axadzi lãmeka siwo le nuto si le eme ŋu. Esia ɖea mɔ be woawɔ nu veviwo ƒe ŋusẽdodo ƒe ɖoɖo si da sɔ wu, si doa liƒo kple dadasɔ ɖe ŋgɔ, eye wo ame evea siaa le vevie ŋutɔ na Suspension Front Planks wɔwɔ nyuie.