Ŋutilã Kpɔ Plank

• Kehaos: Kote
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Ŋutilã Kpɔ Plank

Body Saw Plank nye kamedede vevi sesẽ aɖe si naa ŋusẽ bliboa, liƒo, kple dadasɔ nyona ɖe edzi. Esɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoado ŋusẽ yewoƒe ƒodo ƒe kamedede. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, yewoƒe dzidodo nadzi ɖe edzi, eye yewoƒe dɔwɔwɔ ƒe ŋutete nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Ŋutilã Kpɔ Plank

• Da wò afɔwo ɖe teƒe si le gbadzaa abe afɔkpa alo slider siwo le ati sesẽ aɖe dzi ene, alo zã bɔl si naa wò afɔwo te ne eli.
• De wò nu vevi me eye nàtu wò ŋutilã ɖe megbe vivivi to wò abɔwo keke ɖe ŋgɔ le ŋgɔwò me, nàkpɔ egbɔ be yeƒe ŋutilã le fli dzɔdzɔe dzi eye màna wò akɔta nadze anyi o.
• Gbugbɔ yi afisi nèdze egɔme tsoe to wò abɔta hehe ɖe megbe le wò abɔta te.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe ŋutilã le dzɔdzɔe le kamededea katã me.

Nõuanded sooritamiseks Ŋutilã Kpɔ Plank

• **Engage Your Core**: Body Saw Plank la tɔa ŋku lãmeka veviwo koŋ. Be nàkpɔ viɖe geɖe tso kamedede sia me la, kpɔ egbɔ be yede yeƒe akɔta kple yeƒe akɔta le ʋuʋua katã me. Vodada si bɔ enye be nàna wò akɔta nadze alo afɔ le kamededea me, si ate ŋu ana nàse veve le akɔta eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Ʋuʋu Blewu**: Gbugbɔ wò ŋutilã ɖe megbe alesi nàte ŋui esime nèle ʋuƒo sesẽ ƒe nɔnɔme me lém ɖe asi, emegbe nàtsɔe aƒu gbe ɖe ŋgɔ va ɖo afisi nèdze egɔme tsoe. Ele be esia nanye ʋuʋu si le bɔbɔe, si dzi woate ŋu aɖu. Ƒo asa na ʋuʋudedi alo duƒuƒu le

Ŋutilã Kpɔ Plank KKK

Kas algajad saavad teha Ŋutilã Kpɔ Plank?

Ẽ, gɔmedzelawo ate ŋu awɔ Body Saw Plank kamededea, gake ele vevie be míade dzesii be enye tɔtrɔ si de ŋgɔ wu le plank kamedede si wowɔna tsã la me. Eyata wokafui be ele be gɔmedzelawo nabi ɖe ʋuƒo vevitɔa me gbã eye vivivi la, woayi ŋgɔ ava ɖo tɔtrɔ siwo sesẽ wu abe Body Saw Plank ene gbɔ. Body Saw Plank la doa ŋusẽ nuto si le eme koŋ, gake ewɔa dɔ ɖe abɔta, abɔwo, kple akɔta hã ŋu. Ele vevie ŋutɔ be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na teteɖeanyi alo abixɔxɔ. Ne ènye gɔmedzela la, ate ŋu aɖe vi be hehenala aɖe nakpɔ wò agbalẽvia dzi alo nàdze egɔme kple kamededea ƒe akpa siwo ŋu wotrɔ asi le. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye nàtrɔ asi le wò kamedede ƒe ɖoɖoa ŋu alesi wòhiãe le wò ame ɖekaɖeka ƒe kamedede ƒe seƒe kple taɖodzinuwo nu.

Millised on tavalised variatsioonid Ŋutilã Kpɔ Plank?

• Sliding Disc Body Saw Plank: Àte ŋu azã sliding discs alo afɔkpawo gɔ̃ hã le wò afɔ te atsɔ awɔ body saw ƒe ʋuʋu, si ana kamededea nasesẽ wu.
• TRX Body Saw Plank: Ne wozã TRX-kawo la, tɔtrɔ sia ɖea mɔ na ʋuʋu blibo eye wònaa lãmekawo ƒe ƒuƒoƒo geɖe wu.
• Afɔ Ðeka ƒe Ŋutilã ƒe Saw Plank: Tɔtrɔ sia bia be woakɔ afɔ ɖeka tso anyigba esime wole ŋutilã ƒe saw plank wɔm, si nana wòsesẽna ɖe edzi eye wòɖoa ŋku ŋutilãa ƒe akpa ɖesiaɖe ɖekaɖeka.
• Weighted Body Saw Plank: Le kuxi deŋgɔ aɖe gome la, àte ŋu atsɔ kpekpeme ƒe agba akpe ɖe wò akɔta esime nèle body saw plank la wɔm be wòana tsitretsiɖeŋua nadzi ɖe edzi eye wòawɔ dɔ le wò core ŋu sesĩe wu.

Millised on head täiendavad harjutused Ŋutilã Kpɔ Plank?

• "Tolialawo" nye kamedede bubu si kpena ɖe eŋu abe alesi wowɔa nu vevi hã ene, gake wotsɔa dzitodzito ƒe akpa aɖe si ate ŋu ana dzidodo bliboa nadzi ɖe edzi, si ɖea vi na Body Saw Planks wɔwɔ hena ɣeyiɣi didi wu la kpena ɖe eŋu.
• "Russian Twist" kpena ɖe Body Saw Plank ŋu to taɖodzinu ɖoɖo ɖe oblique lãmekawo ŋu me, si naa kamedede vevi si me kɔ nyuie ne wotsɔe kpe ɖe Body Saw Plank si ƒe susu nɔa rectus abdominis koŋ ŋu.