Ŋutilã-Up

• Kehaos: Kote
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Ŋutilã-Up

Body-Up nye kamedede si me wowɔa nusianu le si me wotsia dzi ɖe ŋusẽdodo ame ƒe akpa si le etame ŋu, si me abɔwo, abɔta, kple eƒe akpa si le eme hã le. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me siwo di be yewoana yewoƒe tame ƒe ŋusẽ, yewoƒe liƒo, kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wòdoa ŋusẽ ŋutilã ƒe ŋusẽ kple dzidodo ko o, ke ekpena ɖe ame ŋu hã le nɔnɔme nyuitɔ me, eɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna, eye wòdoa kamedede bliboa ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Ŋutilã-Up

• Ne èna wò ŋutilã nanɔ dzɔdzɔe eye wò core nawɔ dɔ la, ɖiɖi wò akɔta ɖe anyigba abe ɖe nèle push-up wɔm ene.
• Tu wò ŋutilã ɖe dzi esime nèle wò klowo ƒom ɖe wò akɔta le ɣeyiɣi ma ke me, eye nàgbugbɔ aƒo ɖe wò sit ƒuwo dzi, nàkɔ wò akɔta kɔkɔwo ɖe yame eye nàɖo wò afɔwo ɖe dzisasrãa gbɔ.
• Trɔ yi anyime blewuu va ɖo afisi nèdze egɔme tsoe, eye nàkeke wò afɔwo ɖe enu ake ɖe anyigba si wodo ɖe dzi la dzi eye nàtrɔ ayi ʋuƒoa ƒe nɔnɔme me.
• Gbugbɔ gbugbɔ gblɔe ɖe ɖoɖo nu hena gbugbɔgagblɔ ƒe xexlẽme si nèdi, eye nàɖo ŋku edzi be nàna wò nu vevitɔ nanɔ dɔ wɔm eye nàlé ŋusẽ ɖe te le ʋuʋua katã me.

Nõuanded sooritamiseks Ŋutilã-Up

• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu le kamededea me. Ele be woaɖu ʋuʋu ɖesiaɖe dzi eye woaɖoe koŋ awɔe. Vodada si bɔe nye be woawɔ kamededea kaba akpa, si ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Ke boŋ, lé fɔ ɖe rep ɖesiaɖe ƒe nyonyome ŋu, ke menye agbɔsɔsɔme o.
• De Wò Nu Vevitɔ: Ele vevie ŋutɔ be nàna wò nu vevitɔ nanɔ dɔ wɔm le kamedede bliboa katã me be nàkpɔ viɖe geɖe tso eme. Menye ɖeko esia kpena ɖe ŋuwò nèdoa ŋusẽ wò lãmeka veviwo ko o, ke enaa wò akɔta li ke eye wòdoa alɔe hã.
• Dzoxɔxɔ: Hafi nàdze Body-Up kamededea gɔme la, kpɔ egbɔ be yedo dzo na wò ŋutilã nyuie. Esia kpena ɖe ŋuwò nèdzraa wò lãmekawo ɖo eye...

Ŋutilã-Up KKK

Kas algajad saavad teha Ŋutilã-Up?

Body-Up kamededea ate ŋu asesẽ ŋutɔ, vevietɔ na gɔmedzelawo, elabena ebia be ŋusẽ nyui nanɔ ametia ƒe akpa si le etame, eƒe titina ƒe liƒo, kple nuwɔwɔ aduadu. Gake ne wona mɔfiame nyuitɔ, ŋgɔyiyi, kple tɔtrɔwo la, gɔmedzelawo ate ŋu awɔ dɔ vivivi vaseɖe kamedede sia wɔwɔ me. Wokafui ɣesiaɣi be nàdze egɔme kple kamedede veviwo be ŋusẽ naɖo ŋuwò eye emegbe vivivi nàʋu ayi kamedede sesẽwo abe Body-Up ene dzi. Azɔ hã, ele vevie ŋutɔ be nàkpɔ egbɔ be nɔnɔme si sɔ be woaxe mɔ ɖe abixɔxɔ nu. Aɖaŋuɖoɖo na kamedede ƒe hehenala alo eŋutinunyala nyea susu nyui aɖe ɣesiaɣi ne èle kamedede ƒe ɖoɖo yeye aɖe gɔme dzem.

Millised on tavalised variatsioonid Ŋutilã-Up?

• Tɔtrɔ bubue nye Body-Up si me klonu le, afisi nètsɔa wò klowo vaa wò akɔta le ʋuʋua tame.
• Single-Arm Body-Up nye tɔtrɔ sesẽ aɖe si me nèzãa alɔ ɖeka tsɔ wɔa kamededea le ɣeyiɣi ɖeka me.
• Body-Up si me afɔ kɔkɔ le bia be nàkɔ afɔ ɖeka ɖe yame esime nèle ʋuʋua wɔm, eye nàwɔ wò ŋutilã ƒe akpa si le ete hã.
• Mlɔeba la, Weighted Body-Up la tsɔa kpekpemewu alo dumbbell si wolé ɖe wò afɔwo dome kpena ɖe eŋu be wòana tsitretsiɖeŋu nadzi ɖe edzi eye wòana kamededea nasesẽ wu.

Millised on head täiendavad harjutused Ŋutilã-Up?

• Plankwo kpena ɖe Body-Ups ŋu to ŋusẽdodo lãmeka veviwo me, si naa liƒo kple dadasɔ nyona ɖe edzi, si le vevie na Body-Ups wɔwɔ nyuie.
• Squats kpena ɖe Body-Ups ŋu to ŋusẽdodo ŋutilã ƒe akpa si le ete, vevietɔ quadriceps kple glutes, si kpena ɖe ame ŋu le gɔmeɖoanyi sesẽ kple dadasɔ me léle ɖe asi le Body-Ups wɔwɔ me.