Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Vastupidi Kummilint

Sissejuhatus Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown

Resistance Band Front Plank with Single Arm Pulldown nye kamedede si me ŋusẽ le si ƒoa nu veviwo ƒe liƒo kple ŋutilã ƒe akpa si le etame ƒe ŋusẽdodo ƒe hehexɔxɔ nu ƒu. Enyo ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe dɔwɔwɔ ƒe ŋusẽ, dadasɔ, kple lãmekawo ƒe dɔwɔwɔ nanyo ɖe edzi. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu ana woƒe nɔnɔme nanyo ɖe edzi, ado ŋusẽ woƒe ŋutilã bliboa, eye woado woƒe dɔwɔwɔ nyuie wu ɖe ŋgɔ le kamedefefewo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown

• Ðo ɖokuiwò ɖe tsitretsiɖeŋu ƒe ka la ŋkume eye nàge ɖe ŋgɔgbekpa ƒe nɔnɔme me, le wò asiwo alo ŋgɔgbe abɔwo dzi, eye wò afɔwo naɖe wo nɔewo ɖa le wo nɔewo gbɔ abe akɔta ene.
• Do asi ɖe dzi kple wò ɖusi eye nàlé tsitretsiɖeŋu ƒe ka la, nàna wò ŋutilã nanɔ fli dzɔdzɔe dzi tso wò ta vaseɖe wò afɔkpodzi.
• He kaƒomɔ̃a yi anyime ɖo ta wò axadzi, nàna wò abɔta kple akɔta ƒe lãmekawo nawɔ dɔ, esime nèle ʋuƒoa ƒe nɔnɔme me ɖe asi eye nàna wò ŋutilã nali ke alesi nàte ŋui.
• Ðe asi le kaƒomɔ̃a ŋu gbugbɔ yi dzi blewuu, nànɔ ʋuʋua dzi kpɔm, emegbe nàgbugbɔ awɔ esia hena gbugbɔgawɔ xexlẽme si nèdi hafi nàtrɔ ɖe wò miasi ŋu.

Nõuanded sooritamiseks Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown

• De Babla la Dedie: Kpɔ egbɔ be wobla tsitretsiɖeŋuka la nyuie le teƒe aɖe si le etame. Ka si womede dedie o ate ŋu adze anyi eye wòade abi ame ŋu. Ele be kaƒomɔ̃a nasẽ ale gbegbe be wòate ŋu atsi tre ɖe eŋu gake mele be wòasesẽ ale gbegbe be wòaxe mɔ ɖe wò ʋuʋu ƒe didime nu o.
• Ʋuʋu Siwo Dzi Wokpɔna: Ne èle heheɖemegbea wɔm la, na wò ʋuʋu nanɔ blewu eye nàɖu edzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba elabena ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi. Kamededea ƒe dɔwɔwɔ nyuie le teteɖeanyi si haƒohaa nana me, eyata lé fɔ ɖe hehe kple asiɖeɖe le eŋu ŋu.
• Keep Your Core Engaged: Na wò abs kple glutes nanɔ dɔ wɔm le kamededea katã me. Menye ɖeko esia akpe ɖe ŋuwò nàda asɔ ko o, ke ana...

Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown KKK

Kas algajad saavad teha Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown?

Ẽ, gɔmedzelawo ate ŋu awɔ Resistance Band Front Plank kple Single Arm Pulldown kamededea, gake ele be woakpɔ egbɔ be yewodze egɔme kple resistance band si mesẽ o be woaƒo asa na woƒe lãmekawo ƒe tete. Ele vevie hã be nàlé nɔnɔme nyuitɔ me ɖe asi eye nànɔ ɖoɖo nu be nàxe mɔ ɖe abixɔxɔ nu. Ne kamededea sesẽ akpa la, kamededea gɔmedzelawo ate ŋu atrɔ asi le eŋu to kamededea wɔwɔ ɖe woƒe klowo dzi ɖe woƒe afɔbidɛwo teƒe, alo to kamededea wɔwɔ edziedzi evɔ womahe alɔ ɖe anyi o vaseɖe esime ŋusẽ geɖe wu naɖo wo ŋu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, wokafui be nàƒo nu kple kamedede ŋuti nunyala aɖe be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown?

• Resistance Band Front Plank with Double Arm Pulldown: Tɔtrɔ sia bia be nàzã abɔ eveawo atsɔ ahe tsitretsiɖeŋuha la ayi anyime le ɣeyiɣi ɖeka me, si ana kuxia nadzi ɖe edzi na wò tame kple wò nuto.
• Resistance Band Front Plank with Single Arm Pulldown and Leg Lift: Tɔtrɔ sia naa afɔ kɔkɔ kpena ɖe kamededea ŋu, si gawɔa dɔ ɖe glutes kple akɔta ƒe akpa si le anyime ŋu.
• Resistance Band Front Plank with Alternating Single Arm Pulldown: Tɔtrɔ sia bia be woatrɔ asi le alɔ si wɔa pulldown la ŋu, si ate ŋu akpe ɖe ame ŋu wòawɔ ɖeka kple dadasɔ nyuie wu.
• Resistance Band Front Plank with Single Arm Pulldown on Stability Ball: Tɔtrɔ sia bia be nàwɔ kamededea le bɔl si li ke dzi, si gadea kuxi bubu ɖe wò dadasɔ kple nu vevi ƒe liƒo dzi.

Millised on head täiendavad harjutused Tsitretsitsi Band Ŋgɔgbe Plank kple Alɔ Ðeka Pulldown?

• Resistance Band Deadlifts: Kamedede sia kpena ɖe Front Plank ŋu kple Single Arm Pulldown to ŋusẽdodo megbe kple akɔta ƒe lãmekawo me, siwo le vevie ŋutɔ be woalé nɔnɔme nyuitɔ kple liƒo me ɖe asi le plank kamededea me.
• Resistance Band Chest Press: Kamedede sia tɔa ŋku akɔta kple abɔwo, si nye kpeɖeŋutɔ nyui aɖe na Front Plank with Single Arm Pulldown elabena ekpena ɖe ame ŋu wòdoa ŋusẽ ame ƒe akpa si le etame eye wònaa eƒe liƒo bliboa kple dadasɔ nyona ɖe edzi.