Weighted Crunch ƒe kpekpeme

• Kehaos: Tsiitsinaba
• Varustus: Ŋuuŋo_kebii hã toimei.
• Esmane Lihased: Rectus Abdominis
• Teisene Lihased: Obliques

Sissejuhatus Weighted Crunch ƒe kpekpeme

Weighted Crunch nye kamedede si wɔa dɔ ŋutɔ si doa ŋusẽ ƒodo ƒe lãmekawo, si naa ƒodo ƒe lãmekawo katã li ke eye wònaa ame ƒe nɔnɔme nyona ɖe edzi. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo ate ŋu atia Weighted Crunches elabena wonaa tɔtrɔ si sesẽ wu na crunches edziedzi, si kpena ɖe ame ŋu be lãmekawo natsi kabakaba eye woaɖe wo gɔme le abs me.

Ülatuse sooritamine: Sisuline õpetus Weighted Crunch ƒe kpekpeme

• Blo wò klowo eye nàdo wò afɔwo ɖe anyigba gbadzaa, eye wo dome didi abe akɔta ene.
• Klɔ wò tame blewuu, nàkɔ wò abɔta kple akɔta ƒe akpa si le etame ɖe dzi tso anyigba, eye nànɔ wò akɔta ƒe akpa si le ete la tem ɖe anyigba.
• Lée ɖe asi sɛkɛnd ɖeka le ʋuʋua tame, eye nàmimi wò ƒodo ƒe lãmekawo.
• Vivivi la, ɖiɖi ɖokuiwò ɖe anyi va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum eye mègana wò ŋutilã nagadze anyigba ko o.

Nõuanded sooritamiseks Weighted Crunch ƒe kpekpeme

• Ʋuʋu si Dzi Woɖu: Ƒo asa na tetekpɔ be yeaƒu du ato ʋuʋua me. Menye crunches agbɔsɔsɔme si nàte ŋu awɔ ŋue wòku ɖo o, ke boŋ alesi nàte ŋu awɔ wo nyuie ŋue wòku ɖo. Ʋuʋu blewu si dzi nàɖu ana wò lãmekawo nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Kpekpeme ƒe Ðoɖo: Lé kpekpeme la ɖe wò akɔta tututu. Ne èlée ɖe didiƒe wu la, ate ŋu ana wò abɔwo kple kɔ nate ɖe dzi madzemadzee, si ana màgatsɔ susu aɖo wò akɔta ŋu o.
• Gbɔgbɔ: Mègalé gbɔgbɔ ɖe te le kamededea me o. Gbugbɔ ya ne èle ƒoƒom ɖe dzi eye nàgbɔ ya esi nèle akɔta ɖiɖim ɖe anyi. Esia akpe ɖe ŋuwò nàlé ʋu ƒe sisi ɖe te eye wòana oxygen naɖo wò lãmekawo me

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 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 gɔmedzelawo nadi mɔfiame tso kamedede ŋuti nunyala aɖe gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Weighted Crunch ƒe kpekpeme?

• Medicine Ball Weighted Crunch bia be nàlé atike ƒe bɔl ɖe asi, nàkekee ɖe wò akɔta tame ne èle eƒom.
• Cable Weighted Crunch nye tɔtrɔ si zãa kaƒomɔ̃, si hea kpekpeme la ɖe anyi ne èle eƒom.
• Plate Weighted Crunch bia be nàlé kpekpeme ƒe agba ɖe wò ta megbe esime nèle crunch la wɔm.
• Resistance Band Weighted Crunch nye tɔtrɔ si me nèzãa resistance band si wotsɔ seke ɖo ɖe megbewò, si hea masɔmasɔ vɛ ne èle crunch wɔm.

Millised on head täiendavad harjutused Weighted Crunch ƒe kpekpeme?

• Russiatɔwo ƒe Twists: Russiatɔwo ƒe twists wɔa dɔ le obliques, lãmeka ƒe hatsotso ma ke si Weighted Crunches tɔ ŋkui, gake le tɔtrɔ ƒe ʋuʋu me, si ate ŋu akpe ɖe eŋu be core ƒe liƒo kple dadasɔ nanyo ɖe edzi, eye wòaɖe akɔta ƒe fli hã gɔme.
• Keke ƒe Ʋuʋu: Keke ƒe ʋuʋu nye kpeɖeŋutɔ gã aɖe na Weighted Crunches elabena menye ɖeko wòɖoa taɖodzinu na rectus abdominis (six-pack’ lãmeka) ko o, ke ewɔa dɔ ɖe obliques kple hip flexors hã dzi, si naa ƒodo ƒe kamedede blibo.