Twisting Crunch ƒe ʋuʋu

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques, Rectus Abdominis

Sissejuhatus Twisting Crunch ƒe ʋuʋu

Twisting Crunch nye kamedede vevi si me ŋusẽ le si tɔa ŋku obliques, ƒodo ƒe lãmekawo, kple akɔta ƒe akpa si le anyime, si naa kamedede si me kɔ si naa core ŋusẽ, liƒo, kple asitɔtrɔ le nɔnɔmewo ŋu nyona ɖe edzi. Enyo ŋutɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, le eƒe sesẽme si woate ŋu atrɔ ta. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe nɔnɔme bliboa nanyo ɖe edzi, yewoana kamedefefewo nanyo ɖe edzi, eye yewoado alɔ gbesiagbe kamededewo evɔ yewoakpe asi ɖe akɔtave nutsitsi hã ŋu.

Ülatuse sooritamine: Sisuline õpetus Twisting Crunch ƒe ʋuʋu

• Da wò asiwo ɖe ta megbe, eye nàkpɔ egbɔ be mègahe wò kɔ ne èle kamededea wɔm o.
• Azɔ, kɔ wò tame, eye nàwɔ crunch edziedzi.
• Ne èɖo crunch ƒe kɔkɔƒe la, trɔ wò akɔta ɖe ɖusime, eye nàtsɔ wò miame abɔta aɖo wò ɖusime klo gbɔ.
• Gaɖiɖi ɖokuiwò ɖe anyi va ɖo afisi nèdze egɔme tsoe, eye emegbe nàgbugbɔ awɔ ʋuʋua, gake fifia ya nàtrɔ ɖe miame, eye nàna wò ɖusibɔ naɖo wò miame klo gbɔ.

Nõuanded sooritamiseks Twisting Crunch ƒe ʋuʋu

• Ʋuʋu si Dzi Woɖu: Ne èle wò tame kɔm la, trɔ wò ɖusibɔ ɖe wò miame klo dzi. Lé fɔ ɖe wò akɔta zazã ŋu atsɔ ahe wò tame ayi dzi ahatrɔe, tsɔ wu be nàtsɔ wò asiwo alo kɔ ahee. Esia akpe ɖe mía ŋu míaƒo asa na kɔ ƒe tete, si nye vodada si bɔ.
• Quality Over Quantity: Anyo be nàwɔ gbugbɔgagblɔ ʋɛ aɖewo kple nɔnɔme nyuitɔ tsɔ wu be nàwɔ geɖe kple nɔnɔme si mesɔ o. Vodada si bɔ enye be woawɔ kaba ato kamededea me, gake esia ate ŋu ana woaxɔ abi eye emetsonuwo mawɔ dɔ nyuie o. Kpɔ egbɔ be crunch ɖesiaɖe le blewu, le edzi ɖum, eye wòɖoe koŋ wɔe.
• Gbɔgbɔ Nyuie: Gbɔgbɔ ne èle wò ŋutilã kɔm ɖe dzi hele etrɔm, eye nàgbɔ ya ne èle akɔta ɖiɖim ɖe anyi. Menye ɖeko gbɔgbɔ nyuie kpena ɖe ŋuwò be wò...

Twisting Crunch ƒe ʋuʋu KKK

Kas algajad saavad teha Twisting Crunch ƒe ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Twisting Crunch kamededea. Ke hã, ele vevie be nàdze egɔme kple crunch vevi aɖe hafi ayi ŋgɔ ayi tɔtrɔ siwo de ŋgɔ wu abe Twisting Crunch ene dzi. Kpɔ egbɔ ɣesiaɣi be yezã nɔnɔme nyuitɔ be yeaƒo asa na abixɔxɔ eye yeakpɔ viɖe geɖe tso kamededea me. Ne mèka ɖe alesi nàwɔe dzi o la, bu ame ŋutɔ ƒe hehenala aɖe haya alo kamedede ƒe dɔwɔnu aɖe zazã hena mɔfiame ŋu kpɔ.

Millised on tavalised variatsioonid Twisting Crunch ƒe ʋuʋu?

• Standing Oblique Crunch nye tɔtrɔ bubu si me nètsia tre ɖe tsitrenu, tsɔa wò asiwo dana ɖe ta megbe, eye nèkɔa wò klo ɖe axadzi be wòado go wò abɔta.
• Russiatɔwo ƒe Twist nye Twisting Crunch ƒe akpa si wobɔbɔ nɔ anyi, afisi nètsɔa asi eveawo léa kpekpeme aɖe le eye nètrɔa wò akɔta tso axa ɖeka yi axa ke.
• Cross-Body Mountain Climber nye tɔtrɔ si me ŋusẽ le wu, afisi nèdzea egɔme le le ʋuƒo kɔkɔ ƒe nɔnɔme me eye nèhea wò klo yia abɔta si tsi tre ɖe eŋu gbɔ.
• Reverse Crunch Twist nye tɔtrɔ si me nèmlɔa wò akɔta, kɔa wò akɔta tso anyigba, eye nètrɔa wò klowo ɖe axa ɖeka.

Millised on head täiendavad harjutused Twisting Crunch ƒe ʋuʋu?

• Russiatɔwo ƒe Twists nye kpeɖeŋutɔ nyui aɖe na Twisting Crunches; wolɔa ʋuʋu ma tɔgbe ɖe eme si menye ɖeko wòdoa ŋusẽ nuto si le eme ko o ke ewɔa dɔ le obliques hã dzi, si naa wò ƒodo ƒe lãmeka bliboa ƒe ŋusẽ nyona ɖe edzi.
• Plankwo ɖea vi le Twisting Crunches ƒe kpeɖeŋutɔ nana me esi wowɔa dɔ le nuto bliboa me, ke menye obliques ɖeɖeko o, si naa kamedede si da sɔ wu eye wòkpena ɖe ame ŋu be tenɔnɔ nanyo ɖe edzi eye womexɔa abi le akɔta o.