Weighted Afɔ Kekeɖenu Crunch

• Kehaos: Tsiitsinaba
• Varustus: Kankama labalaba
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Sissejuhatus Weighted Afɔ Kekeɖenu Crunch

Weighted Leg Extension Crunch nye kamedede si me ŋusẽ le si tɔa ŋku lãmeka veviwo koŋ, si naa ƒodo ƒe ŋusẽ kple liƒo dzina ɖe edzi. Enyo ŋutɔ na kamedede lɔ̃lawo le titina alo esi wu nenema, eye wòƒoa afɔ kekeɖenudɔ kple afɔdzidede ƒe viɖewo nu ƒu be wòana kamedede si me kɔ nyuie. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoana ŋutilã bliboa nawɔ ɖeka kple dadasɔ.

Ülatuse sooritamine: Sisuline õpetus Weighted Afɔ Kekeɖenu Crunch

• bɔbɔ ɖe megbe vie, nàna wò akɔta nanɔ dzɔdzɔe, eye nàkɔ wò afɔwo ɖe dzi tso anyigba va ɖo dzogoe 45 dzi, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Azɔ, tsɔ wò nu vevi la de eme eye le ɣeyiɣi ɖeka me la, he wò klowo ɖo ta wò akɔta eye nàtsɔ wò akɔta aɖo wò klowo gbɔ, eye nàkpɔ egbɔ be kpekpeme la te ɖe wò akɔta ŋu.
• Tsɔe tɔ vie le ʋuʋua tame, emegbe nàkeke wò afɔwo ɖe enu blewuu atrɔ ayi afisi nèdze egɔme tsoe esime nèle wò akɔta bɔbɔm ɖe megbe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm le kamedede bliboa katã me.

Nõuanded sooritamiseks Weighted Afɔ Kekeɖenu Crunch

• Ʋuʋu si Dzi Woɖu: Do wò afɔwo ɖe ŋgɔ le ŋgɔwò, eye nàna wò nu vevitɔ nanɔ dɔ wɔm. Lé fɔ ɖe wò afɔ eneawo zazã ŋu atsɔ atutu kpekpemea, ke menye wò afɔwo o. Emegbe, nàɖiɖi kpekpeme la ɖe anyi vivivi ake. Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ kpekpemea, si ate ŋu ana nàxɔ abi. Ke boŋ ɖu ʋuʋua dzi le mɔ dzi yi dzi kple anyime siaa be lãmekawo nawɔ dɔ nyuie wu.
• Kpekpeme Nyui: Tia kpekpeme si sesẽ gake woate ŋu akpɔ edzi. Ele be nàte ŋu akpe wò set la ɖo kple nɔnɔme nyui. Kpekpeme si kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi.
• Susu Kple Lãmetsiwo ƒe Kadodo: Lé fɔ ɖe lãmeka siwo me nèle dɔ wɔm le ŋu

Weighted Afɔ Kekeɖenu Crunch KKK

Kas algajad saavad teha Weighted Afɔ Kekeɖenu Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Weighted Leg Extension Crunch kamededea, gake ele be woadze egɔme kple kpekpeme bɔbɔewo alo kpekpeme aɖeke kura gɔ̃ hã o. Kamedede sia tɔa ŋku ƒodo ƒe lãmekawo eye ate ŋu akpe ɖe ame ƒe ŋusẽ vevitɔ ŋu wòanyo ɖe edzi. Ke hã, ele vevie be nàzã nɔnɔme nyuitɔ be nàƒo asa na abixɔxɔ. Ne gɔmedzela aɖe meka ɖe alesi wòawɔ kamedede sia dzi o la, ele be wòadi mɔfiame tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Weighted Afɔ Kekeɖenu Crunch?

• Lateral Leg Extension Crunch bia be nàmlɔ wò axadzi eye nàkɔ wò afɔ si le etame la ɖe dzi, nàkekee ɖe gota, eye le ɣeyiɣi ma ke me la, nànɔ wò tame ƒom ɖe wò afɔ si nèkɔ la gbɔ.
• Wowɔa Reverse Leg Extension Crunch to mlɔƒe ɖe wò dɔgbo dzi, kɔ wò afɔwo tso anyigba, kple wo keke ɖe gota esime nèle wò akɔta kɔm tso anyigba le ɣeyiɣi ɖeka me.
• Seated Leg Extension Crunch bia be nànɔ zikpui alo zikpui dzi, akeke afɔ ɖeka ɖe enu le ɣeyiɣi ɖeka me tẽe le ŋgɔwò, eye nàbɔbɔ wò tame ɖe wò klo gbɔ.
• Supine Leg Extension Crunch bia be nàmlɔ wò akɔta, akɔ afɔ eveawo tso anyigba, eye nàkeke wo ɖe gota esime nèle wò tame ƒom ɖo ta wò klowo gbɔ.

Millised on head täiendavad harjutused Weighted Afɔ Kekeɖenu Crunch?

• Aɖuɖɔtoewo hã wɔa dɔ aduadu kple Weighted Leg Extension Crunches elabena woƒe susu nɔa ŋusẽdodo afɔti eneawo, akɔtaƒuwo, kple akɔtaƒuwo ŋu koŋ, si wɔnɛ be afɔti ƒe lãmekawo katã ƒe ɖiɖi kple dadasɔ nyona ɖe edzi.
• Plank kamededea nye kamedede gã bubu si kpe ɖe eŋu elabena menye ɖeko wòdoa ŋusẽ nu vevitɔ abe Weighted Leg Extension Crunches ene ko o, ke enaa liƒo kple nɔnɔme si le vevie na afɔ kamedede ɖesiaɖe wɔwɔ nyuie hã nyona ɖe edzi.