Weighted Crunch ƒe kpekpeme

• Kehaos: Tsiitsinaba
• Varustus: Kankama labalaba
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques

Sissejuhatus Weighted Crunch ƒe kpekpeme

Weighted Crunch nye kamedede si tua ŋusẽ ɖo si koŋ tɔa ŋku ƒodo ƒe lãmekawo, si naa kamedede si nu sẽ wu crunches edziedzi le tsitretsitsi si kpe ɖe eŋu ta. Kamedede sia sɔ nyuie na kamedede lɔ̃la siwo le ɖoƒe ɖesiaɖe siwo di be yewoawɔ woƒe akɔta ƒe gbeɖiɖi eye yewoana ŋusẽ veviwo nanyo ɖe edzi. Weighted Crunches wɔwɔ ate ŋu ana ame ƒe nɔnɔme nanyo ɖe edzi, ada asɔ, eye wòali ke, si ana wòanye kpeɖeŋutɔ nyui aɖe na kamedede ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Weighted Crunch ƒe kpekpeme

• Lé kpekpemedzidzenu alo dumbbell ɖe wò akɔta kple asi eveawo.
• Gbugbɔ ya eye nàƒo wò tame blewuu, nàkɔ wò abɔta kple akɔta ƒe akpa si le etame ɖe dzi tso anyigba esime nèle wò akɔta ƒe akpa si le ete la tem ɖe aba dzi sesĩe.
• Lé crunch ƒe nɔnɔmea me ɖe asi vie, eye wò susu nanɔ wò ƒodo ƒe lãmekawo ƒoƒo ŋu.
• Ðe ɖokuiwò ɖiɖi blewuu yi anyime va ɖo afisi nèdze egɔme tsoe esime nèle gbɔgbɔm, nàkpɔ egbɔ be yekpɔ ʋuʋua dzi eye màgana wò abɔta natsi anyigba bliboe hafi adze gbugbɔgawɔ si kplɔe ɖo gɔme o.

Nõuanded sooritamiseks Weighted Crunch ƒe kpekpeme

• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu le kamededea me. Ke boŋ wɔ crunch ɖesiaɖe le mɔ si dzi nàɖu nu. Esia fia be ele be nàkɔ wò tame blewuu tso anyigba, alé nɔnɔmea ɖe asi kpuie, eye emegbe nàɖiɖi akɔta blewuu ɖe anyi. Esia ana nàkpɔ egbɔ be mèle ŋusẽ zãm tsɔ kɔ wò ŋutilã ɖe dzi o, si nye vodada si bɔ si ate ŋu ana nàde kame nyuie o eye wòate ŋu axɔ abi.
• Kɔ ƒe Nɔnɔme: Vodada bubu si bɔ enye kɔa hehe le kɔa ƒe ƒoƒo me. Esia ate ŋu ana kɔ nate ɖeɖi ame ŋu eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Be nàƒo asa na esia la, kpɔ egbɔ be yele yeƒe ƒodo ƒe lãmekawo zãm tsɔ le nu kɔm

Weighted Crunch ƒe kpekpeme KKK

Kas algajad saavad teha Weighted Crunch ƒe kpekpeme?

Ẽ, gɔmedzelawo ate ŋu awɔ Weighted Crunch kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Ne ŋusẽ kple dzidodo le nyonyom ɖe edzi la, woate ŋu adzi kpekpeme ɖe edzi vivivi. Anyo hã be nàna kamedede ƒe hehenala alo ame bibi aɖe nafia mɔ gɔmedzela to kamededea me be wòakpɔ egbɔ be eƒe nɔnɔme sɔ.

Millised on tavalised variatsioonid Weighted Crunch ƒe kpekpeme?

• Le Decline Weighted Crunch me la, èwɔa kamededea le decline bench dzi, eye nèléa kpekpeme aɖe ɖe wò akɔta be wòagasesẽ ɖe edzi.
• Cable Weighted Crunch bia be nàzã kaƒomɔ̃, afisi nèhea ka la ɖe anyi esime nèle crunch wɔm, si naa tsitretsitsi si ɖoa taɖodzinu na wò lãmeka veviwo kpena ɖe eŋu.
• Overhead Weighted Crunch nye tɔtrɔ si me nèléa kpekpeme ƒe agba alo dumbbell ɖe ta dzi esime nèle crunch wɔm, si wɔnɛ be wò akɔta ƒe tete ɖe edzi.
• Russian Twist Weighted Crunch ƒoa crunch si wozãna tsã kple Russiatɔwo ƒe twist nu ƒu, si léa kpekpeme aɖe ɖe wò akɔta, si gadea kuxi bubu me eye wòwɔa dɔ le wò obliques kpakple wò abs hã ŋu.

Millised on head täiendavad harjutused Weighted Crunch ƒe kpekpeme?

• Russiatɔwo ƒe Twist nye kamedede gã bubu si kpena ɖe Weighted Crunch ŋu esi wòɖoa taɖodzinu na lãmeka siwo le tsia dzi, si naa ƒodo ƒe kamedede si de to wu eye wònaa wò titina ƒe gɔmesese nyona ɖe edzi.
• Bicycle Crunch kamededea kpena ɖe Weighted Crunch ŋu to menye abɔta ƒe akpa si le etame kple eƒe akpa si le ete ɖeɖeko ŋu o ke boŋ eƒe akɔta ƒe akpa siwo le tsia dzi kple esiwo le akɔta ƒe ʋuʋu hã ŋu, si wɔnɛ be wowɔa kamedede vevi si da sɔ wu eye wòƒoa xlãe nyuie wu.