Ti kpo Ƒo Ƒo

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Adductor Magnus, Gluteus Maximus, Quadriceps, Soleus

Sissejuhatus Ti kpo Ƒo Ƒo

Jump Squat nye kamedede si me ŋusẽ le si tɔa ŋku ame ƒe akpa si le ete, vevietɔ akɔta, akɔta, kple akɔtaƒuwo, eye wònaa dzitodzitowo ƒe dzidodo kple ablaɖeɖe hã nyona ɖe edzi. Kamedede sia si me ŋusẽ le ŋutɔ la sɔ na amesiame tso kamedede yeyewo dzi va ɖo kamedefefewɔla bibiwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe kamedede ƒe seƒe ɖesiaɖe nu. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ Jump Squats ade yewoƒe ɖoɖowɔɖi me be yewoana lãmekawo nasẽ ɖe edzi, atɔ dzo nuɖuɖumeŋusẽ, adzi titri ƒe kɔkɔme ɖe edzi, eye woana kamedefefe bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Ti kpo Ƒo Ƒo

• Ðe wò ŋutilã ɖe anyi wòanɔ anyi ɖe anyi to wò klowo bɔbɔ kple wò akɔta tutu ɖe megbe abe ɖe nèbɔbɔ nɔ zikpui dzi ene, esime nèle wò akɔta ɖe dzi eye wò akɔta nanɔ dzɔdzɔe.
• Ne ènya ɖo afisi nèbɔbɔ nɔ gogloƒe ko la, tsɔ wò ŋusẽ katã ƒoe ɖe anyigba, nàti kpo ayi dzi alesi nàte ŋui, eye nàʋuʋu wò abɔwo ɖe ta dzi be nàdo ŋusẽe.
• Ji anyigba blewuu trɔ yi anyigba, eye nàxɔ ŋusẽ si wòdze la eye wò klowo bɔbɔ vie, eye nàtrɔ tẽ ayi akɔta si kplɔe ɖo.
• Gbugbɔ wɔ ɖoɖoa na gbugbɔgagblɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Ti kpo Ƒo Ƒo

• Dzoxɔxɔ: Hafi nàdze jump squats wɔwɔ gɔme la, ele vevie ŋutɔ be nàtsɔ cardio kamedede bɔbɔe aɖewo ado dzo na wò ŋutilã. Esia ate ŋu akpe ɖe ame ŋu be wòagaxɔ abi o eye wòana kamededea nawɔ dɔ nyuie wu.
• Yi Ŋgɔ Vivi: Ne ènye ame yeye le titri ƒuƒu ƒoƒo me la, dze egɔme kple gbugbɔgawɔ ʋɛ aɖewo eye nàdzii ɖe edzi vivivi ne ŋusẽ le ŋuwò. Esia ate ŋu akpe ɖe ame ŋu be woaxe mɔ ɖe abi siwo woxɔna le eŋudɔwɔwɔ fũu akpa nu.
• Ƒo asa na Vodada Siwo Bɔ: Vodada siwo bɔ dometɔ ɖekae nye be màɖiɖi blewuu o. Esia ate ŋu ana wò klowo natsi dzi vevie eye wòana nàxɔ abi. Vodada bubue nye be màzã wò abɔwo atsɔ awɔ ŋusẽe o. Dayidagbɔe

Ti kpo Ƒo Ƒo KKK

Kas algajad saavad teha Ti kpo Ƒo Ƒo?

Ẽ, gɔmedzelawo ate ŋu awɔ Jump Squat kamededea. Ke hã, ele vevie be nàdze egɔme kple akɔtadzesi vevi aɖe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàtu ŋusẽ ɖo hafi nàtsɔ titri la akpe ɖe eŋu. Kamedede sia ate ŋu asẽ, eyata ele be gɔmedzelawo nadze egɔme kple egbugbɔgawɔ ʋɛ aɖewo eye woadzii ɖe edzi vivivi ne woƒe kamedede le nyonyom ɖe edzi. Ele vevie hã be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme be nàƒo asa na abixɔxɔ.

Millised on tavalised variatsioonid Ti kpo Ƒo Ƒo?

• Weighted Jump Squat bia be woalé dumbbell alo kettlebell esime wole jump squat wɔm be woadzi tsitretsiɖeŋu ɖe edzi.
• Plyometric Jump Squat nye esi me ŋusẽ le ŋutɔ si bia be woati kpo ayi dzi alesi woate ŋui eye woaɖiɖi blewu be ŋusẽ kple ablaɖeɖe nanyo ɖe edzi.
• Single-Leg Jump Squat la léa fɔ ɖe afɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si kpena ɖe ame ŋu be woada asɔ eye ŋusẽ nanɔ afɔ ɖesiaɖe ŋu ɖekaɖeka.
• Frog Jump Squat bia be woanɔ te ɖe enu wòakeke wu eye woanɔ anyi goglo wu, eye woasrɔ̃ akpɔkplɔ ƒe titri be woatsɔ awɔ dɔ geɖe wu le akɔta ƒe lãkusiwo kple ata ƒe lãmeka ememetɔwo ŋu.

Millised on head täiendavad harjutused Ti kpo Ƒo Ƒo?

• Aɖaka me Titri: Kamedede sia hã lɔ titri ƒe ʋuʋu si doa ŋusẽ bɔmb ƒe ŋusẽ kple ŋusẽ ɖe edzi le wò ŋutilã ƒe akpa si le ete, abe titri ƒe ƒuƒu ene, eye wòdzia ​​wò dzi ƒe tsotso hã ɖe edzi hena dzitodzito ƒe kamedede.
• Nyitsuwo Dzikpɔkpɔ: Nyitsuwo nyinyi tɔa ŋku afɔkpodzi ƒe lãmeka siwo menye nu vevitɔ le titri ƒe ƒuƒu me o, eyata wokpena ɖe wo nɔewo ŋu to kakaɖedzi nana be wowɔ kamedede bliboe le ŋutilã ƒe akpa si le ete me.