Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ).

• Kehaos: Tsiitsinaba
• Varustus: Kankama labalaba
• Esmane Lihased: Obliques

Sissejuhatus Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ).

Weighted Lying Twist nye kamedede si me ŋusẽ le si tɔa ŋku lãmeka veviwo, vevietɔ esiwo le tsia dzi, si naa ŋusẽ kple liƒo dzina ɖe edzi. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena woate ŋu atrɔ asi le sesẽa ŋu to kpekpeme si wozã la tɔtrɔ me. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, yewoana yewoƒe kamedede bliboa nanyo ɖe edzi, eye yewoado alɔ yewoƒe dɔwɔwɔ nyuie wu le kamedefefewo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ).

• Lé kpekpeme aɖe kple asi eveawo eye nàdo wò abɔwo ɖe wò akɔta, eye nàna wò asiwo nanɔ ɖeka.
• Ðe kpekpeme la ɖe anyi blewuu yi axa ɖeka, nàtrɔ wò akɔta gake mègatrɔ wò akɔta o, vaseɖe esime kpekpemea naɖo anyigba dzi vie.
• Tsɔe vie, emegbe nàkɔ kpekpeme la ɖe dzi agbugbɔ aɖo afisi nèdze egɔme tsoe le wò akɔta tame.
• Gbugbɔ ʋuʋu le akpa kemɛ be nàwu gbugbɔgawɔ ɖeka nu, eye nàyi edzi anɔ axawo ɖɔlim hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ).

• Ƒo asa na Kɔ ƒe Tete: Vodada si bɔ si wòle be nàƒo asa na enye wò kɔ tete. Mègazã wò kɔ atsɔ ate kpɔ akɔ kpekpeme la o; ke boŋ, lé fɔ ɖe wò ƒodo kple lãmeka siwo le tsia dzi la ŋu be nàwɔ tɔtrɔa. Ele be wò kɔ naɖe dzi ɖi eye wòanɔ akpaɖekedzimademade me le kamededea katã me.
• Tia Kpekpeme Si Sɔ: Ele be kpekpeme si nàtia nasesẽ gake nàte ŋu akpɔ edzi. Ne kpekpemea lolo akpa la, ate ŋu ana wòanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ kple dzidodo le nyonyom ɖe edzi.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu le kamededea me

Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ). KKK

Kas algajad saavad teha Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ).?

Ẽ, gɔmedzelawo ate ŋu awɔ Weighted Lying Twist kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàƒo asa na abixɔxɔ eye nàkpɔ egbɔ be nɔnɔme nyuitɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, anyo be nàna kamedede ŋuti nunyala aɖe naɖe aɖaŋu nyuitɔ afia gbã. Ele vevie hã be nàɖo to wò ŋutilã eye nàdzudzɔ ne èse le ɖokuiwò me be yemele dedie o.

Millised on tavalised variatsioonid Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ).?

• Tɔtrɔ bubue nye Stability Ball Lying Twist, afisi wò akɔta ƒe akpa si le etame le stability ball dzi be wòaƒo nu tso nu vevi la ŋu nyuie wu.
• Àte ŋu ate Banded Lying Twist hã kpɔ, afisi nèzãa tsitretsiɖeŋu ƒe kaƒomɔ̃ tsɔ hea masɔmasɔ vɛ eye wòdoa gbe ɖa na wò lãmeka siwo le tsia dzi.
• Kettlebell Lying Twist nye tɔtrɔ bubu, afisi nèzãa kettlebell ɖe atike bɔl teƒe be nàdzi kamededea ƒe sesẽ ɖe edzi.
• Mlɔeba la, Single-leg Lying Twist nye tɔtrɔ si me nèkɔa afɔ ɖeka tso anyigba esime nèle twist la wɔm be wòaƒo abs si le ete la nu ƒu.

Millised on head täiendavad harjutused Weighted Lying Twist (Alakpadada ƒe Tɔtrɔ).?

• Keke ƒe Ʋuʋudedi: Esiawo naa ʋuʋu sesẽ aɖe si tɔa ŋku wò akɔta ƒe akpa si le ete, titina, kple etame, si wɔnɛ be wòkpena ɖe Weighted Lying Twist ŋu to dɔwɔwɔ le lãmeka ƒe hatsotso ɖeka ma ke ŋu gake mɔnu bubu dzi.
• Plankwo: Plankwo kpena ɖe ame ŋu wòdoa ŋusẽ nu bliboa, ke menye obliques ɖeɖeko o, si naa gɔmeɖoanyi sesẽ eye wònaa li ke bliboa nyona ɖe edzi, si wɔnɛ be kamededewo abe Weighted Lying Twist ene wɔa dɔ nyuie wu.