Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu

Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu nye kamedede si wɔa dɔ ŋutɔ hena ŋusẽdodo nusi le eme, be wòana wòali ke nyuie wu, eye wòana ŋutilã bliboa dzi ɖuɖu nanyo ɖe edzi. Enyo ŋutɔ na kamedede gɔmedzelawo kple titinatɔwo, eye wònaa ʋuʋu si le dedie wu eye wokpɔa ŋusẽ ɖe edzi wu ne wotsɔe sɔ kple tasiaɖamfɔ ƒe ʋuʋu si wozãna tsã. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoatu gɔmeɖoanyi sesẽ ɖo na kamedede deŋgɔ bubuwo, eye be yewoƒe tenɔnɔ nanyo ɖe edzi eye yewoaɖe akɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu

• Dze egɔme nànɔ tasiaɖamfɔa ʋuʋum blewuu ɖa le wò ŋutilã ŋu, nàna wò abɔwo kple megbe nanɔ dzɔdzɔe, ɖo ta gli si wɔa dɔ abe wò kpeɖeŋutɔ ene gbɔ.
• Yi edzi nànɔ tasiaɖamfɔa ʋuʋum vaseɖe esime wò ŋutilã nasɔ kple anyigba kloe, alo vaseɖe esime tasiaɖamfɔa naka gli ŋu.
• Tsɔe vie, emegbe nàdze tasiaɖamfɔa ʋuʋu gɔme ɖe megbe ɖo ta wò klowo gbɔ, eye nàzã wò nu vevi atsɔ ahe tasiaɖamfɔa ɖe megbe eye nàtrɔ ayi afisi wòdze egɔme tsoe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu

• Gli ƒe Kpekpeɖeŋunana: Gli zazã hena kpekpeɖeŋu ate ŋu akpe ɖe ŋuwò nàɖu alesi nàʋuʋui dzi eye wòana nàli ke nyuie wu. Dze egɔme tso glia gbɔ tututu eye nàdzi didiƒea ɖe edzi vivivi ne wò ŋusẽ kple wò dziɖuɖu le nyonyom ɖe edzi. Kpɔ egbɔ be gli la sesẽ eye maʋuʋu le wò kamededea me o.
• Do Wò Nu Vevitɔ: Kamedede vevi aɖe koŋue nye tasiaɖamfɔa ƒe ʋuʋu, eyata ele vevie ŋutɔ be nàde wò ƒodo ƒe lãmekawo me le ʋuʋua katã me. Ƒo asa na vodada si nye be nàɖo ŋu ɖe wò abɔwo alo megbe ŋu akpa be nàhe tasiaɖamfɔa atrɔ ayi eme, elabena esia ate ŋu ahe tete alo abixɔxɔ vɛ.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋua me. Nu vevitɔ si ana tasiaɖamfɔwo nate ŋu aʋuʋu nyuie enye ʋuʋu blewu si dzi wokpɔna. Mia tasiaɖamfɔa ɖe gota alesi nàte ŋui esime nèle nɔnɔme nyui me

Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu KKK

Kas algajad saavad teha Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Wheel Rollout with Wall Support ƒe kamededea. Kamedede sia nye mɔ nyui aɖe si dzi woato atu ŋusẽ vevi kple liƒo ɖo, eye gli si wotsɔ léa nu ɖe ​​te la naa dedienɔnɔ si sɔ gbɔ wu amesiwo le egɔme dzem teti. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be gɔmedzelawo nadze egɔme blewu, woƒe susu nanɔ nɔnɔme ŋu, eye vivivi la, woadzi woƒe ŋusẽ ɖe edzi ne woƒe ŋusẽ kple aɖaŋu le nyonyom ɖe edzi. Wokafui hã be nàdi aɖaŋuɖoɖo tso kamedede ŋuti nunyala gbɔ be nàkpɔ egbɔ be wole kamededea wɔm nyuie eye wòle dedie.

Millised on tavalised variatsioonid Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu?

• Single-Arm Wheel Rollout with Wall Support: Tɔtrɔ sia bia be nàzã alɔ ɖeka ko atsɔ awɔ rollout la, si ana wòasesẽ ɖe edzi eye wòaƒo nu tso nu vevi la ŋu vevie wu.
• Wheel Rollout with Wall Support and Knee Tucks: Ne èʋuʋui vɔ la, tsɔ wò klowo de wò akɔta hafi nàtrɔ ayi teƒe si nèdze egɔme tsoe be nàtsɔ wò akɔta si le ete la awɔ dɔ geɖe wu.
• Wheel Rollout with Wall Support and Pike: Ne èʋuʋui vɔ la, kɔ wò akɔta ɖe pike ƒe nɔnɔme me, eye nàtsɔ wò akɔta kple abɔta si le etame la awɔ dɔ sesĩe wu.
• Wheel Rollout with Wall Support and Side Twists: Ne èʋuʋui vɔ la, trɔ wò akɔta ɖe axa ɖesiaɖe hafi nàtrɔ ayi teƒe si nèdze egɔme tsoe be wòaƒo wò obliques geɖe wu.

Millised on head täiendavad harjutused Tasiaɖamfɔ ƒe Ʋuʋu kple Gli ƒe Kpekpeɖeŋu?

• Push-ups: Push-ups kpena ɖe Wheel Rollout kple Wall Support ŋu esi wole dɔ wɔm le lãmeka ƒe hatsotso mawo ke abe abɔwo, akɔta, kple abɔta ene, si naa ŋusẽ si le etame si hiã be woawɔ wheel rollout nyuie la dzina ɖe edzi.
• Dead Bug Exercise: Kamedede sia kpena ɖe Wheel Rollout kple Gli ƒe Kpekpeɖeŋu ŋu to gbetete ɖe nu vevitɔ ƒe liƒo kple edzikpɔkpɔ dzi, si hiã be woalé nɔnɔme nyuitɔ me ɖe asi eye woaxe mɔ ɖe abi ɖesiaɖe si ate ŋu adzɔ le tasiaɖamfɔa ƒe ʋuʋu me nu.