Tɔdzisasrã - Tolilila

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

Sissejuhatus Tɔdzisasrã - Tolilila

Bridge - Mountain Climber kamedede nye ŋutilã bliboa ƒe kamedede si me ŋusẽ le si doa ŋusẽ nu veviwo ƒe liƒo, enaa dzitodzitowo ƒe kamedede nyona ɖe edzi, eye wòdoa ŋusẽ glutes, hamstrings, kple abɔta. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo ƒe taɖodzinue nye be yewoaɖe yewoƒe lolome dzi akpɔtɔ, yewoƒe lãmekawo nasẽ, eye yewoana kamedefefewo nanyo ɖe edzi. Amewo adi be yewoawɔ kamedede sia elabena eƒoa kamedede nyui eve ƒe viɖewo nu ƒu, si naa hehexɔxɔ ƒe ɖoɖo si me kɔ si doa dadasɔ nyuie wu, asitɔtrɔ le nɔnɔmewo ŋu, kple ŋusẽ bliboa ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Tɔdzisasrã - Tolilila

• Tu wò afɔkpodzi be nàkɔ wò akɔta tso anyigba wòazu tɔdzisasrã ƒe nɔnɔme, nàna wò abɔta kple ta nanɔ anyigba, eye wò ŋutilã nanɔ fli dzɔdzɔe dzi tso wò abɔta vaseɖe wò klowo dzi.
• Azɔ, tsɔ wò ɖusi klo ɖo ta wò akɔta esime nèle wò miasifɔ ɖe anyigba eye wò akɔta le dzi yim.
• Trɔ wò ɖusifɔ ɖe anyigba eye emegbe nàtsɔ wò miame klo agbugbɔ ʋuʋua awɔ.
• Yi edzi nànɔ afɔwo ɖɔlim hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye esiawo katã nànɔ tɔdzisasrãa ƒe nɔnɔme me.

Nõuanded sooritamiseks Tɔdzisasrã - Tolilila

• Nu Vevitɔ: Wotrɔ asi le kamedede sia ŋu be wòawɔ dɔ le wò nu vevitɔ ŋu, eyata kpɔ egbɔ be yele lãmeka siawo zãm vevie le ʋuʋua katã me. Esi nèle wò akɔta kɔm ɖe tɔdzisasrã ƒe nɔnɔme me la, he wò ƒodoa yi eme ɖo ta wò akɔta. Ne èle tolilidɔa wɔm la, tsɔ wò ƒodo ƒe lãmekawo tsɔ ʋu wò klo ɖo ta wò akɔta, ke menye wò afɔ ƒe ŋusẽ ɖeɖeko o.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋuawo me. Ele be woawɔ Tɔdzisasrãa ƒe afɔɖeɖe ɖesiaɖe - Tolialia le blewu, si dzi woaɖu. Menye ɖeko esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ko o, ke enaa kakaɖedzi hã

Tɔdzisasrã - Tolilila KKK

Kas algajad saavad teha Tɔdzisasrã - Tolilila?

Ẽ, gɔmedzelawo ate ŋu awɔ Bridge - Mountain Climber kamededea, gake ele be woadze egɔme blewu eye woawɔe le nɔnɔme nyuitɔ me be woagaxɔ abi o. Tɔdzisasrã ƒe kamedede nye mɔ nyui aɖe si dzi woato ado ŋusẽ akɔta ƒe akɔta kple akɔta ƒe akpa si le anyime, evɔ tolili ƒe kamededea ya tɔa ŋku nuto, abɔwo, kple afɔwo. Gake kamedede eveawo siaa bia ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu vaseɖe afi aɖe. Ðewohĩ ahiã be gɔmedzelawo natrɔ asi le kamedede siawo ŋu alo awɔ wo kple ŋusẽ boo o vaseɖe esime woatu woƒe ŋusẽ kple dzidodo ɖo. Anyo ɣesiaɣi be nàbia kamedede ŋuti nunyala alo kamedede ŋuti nunyala hafi adze kamedede yeye gɔme.

Millised on tavalised variatsioonid Tɔdzisasrã - Tolilila?

• Tɔdzisasrã - Tso Tolia: Le afisia la, le esi teƒe be nàhe wò klowo ayi ŋgɔe tẽ le toliliɣi la, àtso wo le wò ŋutilã te aɖo ta abɔta si tsi tre ɖe eŋu.
• Tɔdzisasrã - Akpɔkplɔ Toliala: Tɔtrɔ sia bia be nàtsɔ wò klo ava wò abɔta godo le tolialiaɣi, eye nàsrɔ̃ akpɔkplɔ ƒe tolili ƒe ʋuʋu.
• Tɔdzisasrã - Tolialia si Sliding: Esia bia be nàzã sliders alo afɔkpa te le wò afɔ te le tolialiaɣi be nàtsɔ wò afɔwo aƒu du ayi ŋgɔ kple megbe, si ana kuxi gã aɖe nado mo ɖa.
• Tɔdzisasrã - Toliala Blewu: Tɔtrɔ sia bia be woawɔ tolialia le afɔɖeɖe blewu me, eye woalé fɔ ɖe ʋuʋu kple nɔnɔme si dzi wokpɔ ŋusẽ ɖo ŋu tsɔ wu be woalé fɔ ɖe duƒuƒu ŋu.

Millised on head täiendavad harjutused Tɔdzisasrã - Tolilila?

• Glute Bridge: Ekpena ɖe glute lãmeka siwo le vevie na bridge ƒe nɔnɔme me léle ɖe asi ŋudɔwɔwɔ kple ŋusẽdodo me, si wɔnɛ be Bridge - Mountain Climber kamededea ƒe dɔwɔwɔ nyona ɖe edzi.
• Keke ƒe Ʋuʋudedi: Esiawo tɔa ŋku abs, obliques, kple hip flexors, siwo nye lãmeka ƒe hatsotso siwo sɔ kple esiwo wowɔ dɔ le Mountain Climber me, si wɔnɛ be wowɔa ab kple cardio kamedede si le goglo nyuie.