Suspension Ŋusẽ Hehe

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Deltoid Posterior, Obliques, Pectoralis Major Sternal Head

Sissejuhatus Suspension Ŋusẽ Hehe

Suspension Power Pull nye ŋutilã bliboa ƒe kamedede si me ŋusẽ le si doa ŋusẽ, liƒo, kple dzidodo ɖe ŋgɔ, eye eƒe taɖodzinu koŋue nye akɔta, abɔwo, kple lãmeka veviwo. Kamedede sia sɔ nyuie na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzela siwo le didim be yewoatu gɔmeɖoanyiŋusẽ ɖo dzi va ɖo kamedefefewɔla siwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutete nanyo ɖe edzi dzi. Suspension Power Pull dede wò kamedede ƒe ɖoɖowɔɖia me ate ŋu ana wò ŋutilã ƒe dɔwɔwɔ nanyo ɖe edzi, ana lãmekawo nada asɔ, eye wòana wò lãmenugbagbeviwo ƒe dɔwɔwɔ nadzi ɖe edzi, si ana wòanye kpeɖeŋutɔ vevi aɖe na kamedede ƒe ɖoɖo ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Suspension Ŋusẽ Hehe

• Tsi tre nàdze ŋgɔ sekea, lé asiléƒeawo eye wò asibidɛwo nadze ŋgɔ wo nɔewo, emegbe nàbɔbɔ ɖe megbe vaseɖe esime wò ŋutilã nadze ŋgɔ vie, eye wò afɔwo nanɔ ŋgɔwò eye nàkeke wò abɔwo ɖe enu bliboe.
• Dze kamededea gɔme to wò ŋutilã hehe yi asiléƒeawo gbɔ, wò abɔtawo bɔbɔ eye nàna woate ɖe wò ŋutilã ŋu.
• Esi nèle ɖokuiwò hem yi dzi la, trɔ wò akɔta ɖe axa ɖeka, eye nàɖo asi si tsi tre ɖe eŋu la gbɔ aɖo ta afisi hehenamɔ̃ si wotsɔna tsia ʋuae la ƒe seke ɖo.
• Ðe ɖokuiwò ɖe anyi ake ɖe teƒe si nèdze egɔme tsoe le mɔ si dzi nàɖu nu, emegbe nàgbugbɔ kamededea awɔ le akpa kemɛ.

Nõuanded sooritamiseks Suspension Ŋusẽ Hehe

• **Engage Your Core:** Menye wò ŋutilã ƒe akpa si le etame ƒe ŋusẽ ɖeɖeko ŋue kamedede sia ku ɖo o; wò nu vevitɔ ƒe gomekpɔkpɔ le eme le vevie ŋutɔ be nàda asɔ ahali ke. Esia akpe ɖe ŋuwò hã be nàkpɔ wò akɔta ƒe akpa si le anyime ta tso teteɖeanyi me. Vodada si bɔ enye be woana dɔgboa nadze anyigba alo aƒo akɔta wòagbɔ eme, si ate ŋu ahe akɔta ƒe kuxiwo vɛ.
• **Ʋuʋu Siwo Dzi Woɖu:** Ƒo asa na ʋuʋu jerky alo kabakaba. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu si dzi nèɖu ŋu afisi nèhea wò ŋutilã yia dzi ɖoa ta asiléƒeawo gbɔ eye emegbe nèɖiɖia ɖokuiwò blewuu atrɔ ayi teƒe si nèdze egɔme tsoe. Esia ana nàkpɔ egbɔ be èle dɔ wɔm le lãmekawo ŋu

Suspension Ŋusẽ Hehe KKK

Kas algajad saavad teha Suspension Ŋusẽ Hehe?

Kakaɖedzitɔe la, gɔmedzelawo ate ŋu awɔ Suspension Power Pull ƒe kamededea. Ke hã, ele vevie be míade dzesii be esia nye kamedede si de ŋgɔ wu eye ele be gɔmedzelawo nadze egɔme kple tsitretsitsi si le bɔbɔe wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye womele tetem ɖe yewoƒe lãmekawo ŋu o. Wokafui hã be nàna ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nafia agbalẽvi nyuitɔ wò be nàxe mɔ ɖe abixɔxɔ nu. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi ade kame eye nàfa le emegbe. Ne èse veve aɖe esime nèle kame dem la, dzudzɔ enumake eye nàdi aɖaŋuɖoɖo tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Suspension Ŋusẽ Hehe?

• "Suspension Power Pull with Squat" tsɔa ŋutilã ƒe akpa si le ete kpena ɖe eŋu to squat dede eme le hehe ɖesiaɖe ƒe nuwuwu, dɔwɔwɔ wò glutes kple ata.
• "Alternating Suspension Power Pull" bia be woatrɔ asi le hehe kple ɖusibɔ kple emegbe miame alɔ dome, si ateŋu akpeɖeŋu be akpa ɖeka ƒe ŋusẽ kple dadasɔ nanyo ɖe edzi.
• "Suspension Power Pull with Twist" tsɔa tɔtrɔ ƒe ʋuʋu kpena ɖe hehea ƒe taƒoƒo ŋu, si ƒoa wò obliques kple lãmeka vevi bubuwo.
• "Suspension Power Pull with Jump" tsɔa plyometric element kpena ɖe eŋu to titri dede hehea ƒe nuwuwu me, si ateŋu ado ŋusẽ kple bɔmb ɖe edzi.

Millised on head täiendavad harjutused Suspension Ŋusẽ Hehe?

• Deadlift nye kamedede bubu si do ƒome kplii elabena menye ɖeko wòwɔa dɔ na megbe lãmekawo abe Suspension Power Pull ene ko o ke ewɔa dɔ le ŋutilã ƒe akpa vevitɔ kple eƒe akpa si le ete hã, si naa kamedede si me kɔ eye wònaa ŋutilã bliboa ƒe ŋusẽ nyona ɖe edzi.
• Pull-up nye kamedede bubu si do ƒome kplii elabena ewɔa dɔ le lãmeka ƒe hatsotso mawo ke dzi abe Suspension Power Pull ene, siwo nye akɔta, abɔta, kple abɔ ƒe lãmekawo, eye wòkpena ɖe ame ŋu be ŋusẽ si le etame nadzi ɖe edzi eye lãmekawo ƒe gɔmesese nanyo ɖe edzi.