Tu ƒe Squat yi Aɖaka me

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

Sissejuhatus Tu ƒe Squat yi Aɖaka me

Pistol Squat to Box nye ŋutilã ƒe akpa si le anyime kamedede sesẽ si nana wòda sɔ, ŋusẽ le eŋu, eye wòte ŋu ʋãna. Enyo ŋutɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ siwo le didim be yewoadzi yewoƒe afɔ ƒe ŋusẽ ɖe edzi eye yewoana yewoƒe dɔwɔwɔ ƒe kamedede nanyo ɖe edzi. Kamedede sia ɖea vi elabena eɖoa taɖodzinu ɖe ​​afɔ ɖesiaɖe ŋu ɖekaɖeka, si kpena ɖe ame ŋu wòɖɔa lãmekawo ƒe masɔmasɔwo ɖo, eye wòƒoa nu tso nu vevitɔ hã ŋu, si wɔe be wònye kamedede si me kɔ na amesiwo le hehe nyui dim nyuie eye wòwɔa dɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Tu ƒe Squat yi Aɖaka me

• Trɔ wò kpekpeme ɖe wò ɖusifɔ dzi eye nàkɔ wò miasifɔ ɖe dzi blewuu tso anyigba, eye nàna wòakeke ɖe enu le ŋgɔwò.
• Dze wò ŋutilã ɖiɖi gɔme to wò akɔta tutu ɖe megbe kple wò ɖusi klo bɔbɔ me, nàna wò miasi nakeke, vaseɖe esime wò megbe naka aɖaka alo zikpui la ŋu.
• Mia wò ɖusifɔ ɖe anyigba be nàgatu ɖokuiwò ɖe dzi va ɖo afisi nèdze egɔme tsoe, eye nàna wò miasi nanɔ anyigba le ʋuʋua katã me.
• Gbugbɔ wɔ kamededea le akpa kemɛ to wò kpekpeme tɔtrɔ ɖe wò miasi dzi kple wò ɖusifɔ kɔkɔ tso anyigba me.

Nõuanded sooritamiseks Tu ƒe Squat yi Aɖaka me

• Dadasɔ: Vodada siwo bɔ wu ne èle Pistol Squat to Box wɔm dometɔ ɖekae nye be màda asɔ o. Be nàƒo asa na esia la, kpɔ egbɔ be wò kpekpeme ma sɔsɔe eye wò susu nanɔ teƒe ɖeka si le ŋgɔwò ŋu. Àte ŋu azã wò abɔwo hã atsɔ ada asɔ ne èkeke wo ɖe ŋgɔ.
• Dzra Wò Ʋuʋu Dzi: Vodada bubue nye duƒuƒu to kamededea me. Ke boŋ ɖiɖi wò ŋutilã ɖe anyi blewuu eye nànɔ mɔ si dzi nàɖu nu le nu. Esia kpena ɖe ame ŋu be lãmeka siwo sɔ la nawɔ dɔ eye wònana kamededea wɔa dɔ nyuie wu.
• Zã Aɖaka ƒe Kɔkɔme Nyuitɔ: Ele be aɖaka si nàzã la nanɔ kɔkɔƒe si wò ata nasɔ kple anyigba ne èbɔbɔ nɔ anyi. Ne aɖaka la bɔbɔ akpa la, ate ŋu ana wò klowo nate ɖe dzi madzemadzee, eye ne ekɔ akpa

Tu ƒe Squat yi Aɖaka me KKK

Kas algajad saavad teha Tu ƒe Squat yi Aɖaka me?

Ẽ, gɔmedzelawo ate ŋu awɔ Pistol Squat to Box kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ, dadasɔ, kple ʋuʋu geɖe ŋutɔ. Enye ʋuʋu si de ŋgɔ wu, si wowɔna zi geɖe wòsɔna ɖe ŋgɔyiyiwo nu. Ne ènye gɔmedzela la, anyo be nàdze egɔme kple squat ƒe tɔtrɔ bɔbɔewo eye nàyi ŋgɔ vivivi ayi kamedede sesẽwo abe Pistol Squat to Box ene dzi. Ðo ŋku edzi ɣesiaɣi be nàlé nɔnɔme nyuitɔ me ɖe asi be màgaxɔ abi o. Ne mèka ɖe edzi o la, anyo wu be nàdi aɖaŋuɖoɖo tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Tu ƒe Squat yi Aɖaka me?

• Weighted Pistol Squat to Box: Tɔtrɔ sia bia be nàlé kettlebell alo dumbbell ɖe ŋgɔwò esime nèle tu squat to box wɔm, si gadea kuxi bubu me ɖe wò dadasɔ kple ŋusẽ ŋu.
• Elevated Pistol Squat to Box: Le tɔtrɔ sia me la, èdzea egɔme tso wò afɔ si le tsitrenu dzi le anyigba si kɔ abe atrakpui alo nuƒolanɔƒe sue ene dzi, si wɔnɛ be wò ʋuʋu ƒe didime kple sesẽme dzina ɖe edzi.
• Banded Pistol Squat to Box: Esia bia be nàzã tsitretsiɖeŋu ƒe ka ɖe wò klowo alo ata ŋu, si kpena ɖe ŋuwò be wò akɔta naƒo ɖe eme wu eye wògasesẽna ɖe edzi.
• Jumping Pistol Squat to Box: Esia nye tɔtrɔ si de ŋgɔ wu afisi nèwɔa jumping pistol squat ɖe aɖaka la dzi, si naa plyometric kple dzitodzito ƒe akpa aɖe kpena ɖe kamededea ŋu.

Millised on head täiendavad harjutused Tu ƒe Squat yi Aɖaka me?

• Glute Bridge kamededewo hã ate ŋu akpe ɖe Pistol Squat to Box ŋu elabena woɖoa taɖodzinu na glutes kple hamstrings, siwo le vevie na liƒo le tu ƒe squat ʋuʋu me eye wokpena ɖe ame ƒe ŋutilã ƒe ŋusẽ si le ete ŋu.
• Aklã ate ŋu anye kpeɖeŋutɔ nyui aɖe na kamedede ƒe ɖoɖo si me Pistol Squat to Box hã le elabena elɔa afɔ ƒe dɔwɔwɔ ɖe akpa ɖeka hã ɖe eme, si doa dadasɔ kple nuwɔwɔ aduadu ɖe ŋgɔ, eye woɖoa taɖodzinu na lãmeka ƒe hatsotso siwo sɔ abe quads, glutes, kple hamstrings ene.