Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe

• Kehaos: LƆGBƆA KUŊUAŊUA.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe

Ŋutilã ƒe Lãmetsiwo ƒe kamedede, Nyɔnu, Ŋgɔgbekpɔkpɔ, nye kamedede si me wowɔa nusianu le si ŋu wotrɔ asi le be wòado ŋusẽ ŋgɔgbe ŋutilã ƒe lãmekawo katã, siwo dometɔ aɖewoe nye eƒe akpa vevi, akɔta, abɔwo, kple afɔwo, eye wòana woƒe ŋusẽ nanɔ. Kamedede sia sɔ nyuie na nyɔnu siwo le kamedede ƒe ɖoɖo ɖesiaɖe me siwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã bliboa, lãmekawo ƒe ŋusẽ, kple dzidodo nanyo ɖe edzi. Ne ame aɖe ƒo eɖokui ɖe kamedede sia me la, ate ŋu ana woƒe ŋutilã ƒe nɔnɔme nanyo ɖe edzi, ana lãmenugbagbeviwo ƒe dɔwɔwɔ nanyo ɖe edzi, eye wòado ŋutilã si da sɔ wu ɖe ŋgɔ, si ana wòanye nuwɔna si wodina na amesiwo ƒe taɖodzinue nye be yewoanɔ agbe si sɔ eye yewoanɔ lãmesẽ me.

Ülatuse sooritamine: Sisuline õpetus Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe

Nõuanded sooritamiseks Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe

Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe KKK

Kas algajad saavad teha Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe?

Ẽ, gɔmedzelawo ate ŋu adze kamedede woƒe ŋutilã ƒe lãmekawo gɔme godoo. Gake ele vevie be nàdze egɔme kple kamedede veviwo eye nàdzi eƒe sesẽme ɖe edzi vivivi be màgaxɔ abi o. Kamedede aɖewo siwo ku ɖe lãmeka vovovowo ŋue nye esi: 1. Afɔkpodzi: Esia nye kamedede gã aɖe na ametia ƒe akpa si le ete, si me afɔti eneawo, akɔtaƒuwo, kple akɔtaƒuwo hã le. 2. Push-ups: Kamedede sia tɔa ŋku ametia ƒe akpa si le etame, si me akɔta, abɔta, kple akɔta etɔ̃ hã le. Gɔmedzelawo ate ŋu adze egɔme kple asitɔtrɔ le woƒe klowo dzi alo ɖe gli ŋu. 3. Planks: Esia nye kamedede gã aɖe na core ŋusẽ, dɔwɔwɔ le abs, obliques, kple akɔta ƒe akpa si le ete. 4. Aɖuɖɔtoewo: Kamedede gã bubu si wowɔna le ametia ƒe akpa si le anyime si woɖoa taɖodzinu na akɔtaƒu, akɔtaƒu, kple akɔtaƒuwo. 5. Bicep curls: Woate ŋu awɔ esia kple dumbbells alo resistance bands eye woaɖo taɖodzinu na biceps. 6. Overhead press: Esia tɔa ŋku abɔta eye woate ŋu awɔe kple dumbbells alo resistance bands hã. 7. 7.

Millised on tavalised variatsioonid Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe?

• Tɔtrɔ eveliae nye nyɔnu funɔ ƒe lãmekawo ƒe wɔwɔme, afisi ƒodo ƒe lãmekawo kekena le eye megbe lãmekawo dzena wu zi geɖe le tɔtrɔ siwo vaa eƒe nɔnɔme kple kpekpeme ƒe mama me ta.
• Tɔtrɔ etɔ̃liae nye nyɔnu si tsi dzinu megbe ƒe lãmekawo ƒe wɔwɔme, afisi lãmekawo ƒe lolome ate ŋu aɖiɖi le eye ami ƒe mama ate ŋu atrɔ le lãmetsiŋusẽ ƒe tɔtrɔ ta, si wɔnɛ zi geɖe be lãmekawo ƒe gɔmesese medzena tututu o.
• Vovototo eneliae nye nyɔnu ŋutilãtutula ƒe lãmekawo ƒe wɔwɔme, afisi lãmekawo lolo ŋutɔ eye woɖea wo me nyuie wu nyɔnu mamã dedie tɔ, vevietɔ le teƒewo abe akɔta, deltoids, kple glutes ene.
• Tɔtrɔ atɔ̃liae nye nyɔnu ɣeɖula ƒe lãmekawo ƒe wɔwɔme, afisi lãmeka aɖewo ate ŋu atu ɖo wu le ɣeɖuɖu ƒe ʋuʋu tɔxɛ aɖewo ta, abe nyivi ƒe lãmeka siwo le ballet me ene

Millised on head täiendavad harjutused Ŋutilã ƒe lãmekawo. Asi. Nukpɔkpɔ le ŋgɔgbe?

• Push-ups: Push-ups wɔa dɔ ɖe akɔta ƒe lãmekawo, deltoids, kple triceps dzi. Esia kpena ɖe ame ƒe ŋutilã ƒe akpa si le etame ƒe lãmekawo, vevietɔ akɔta kple abɔwo, ƒe ʋuʋu kple ŋusẽdodo ŋu, si wɔnɛ be nyɔnuwo ƒe ŋgɔgbekpɔkpɔ nyona ɖe edzi.
• Ƒodo ƒe Ʋuʋudedi: Ƒodo ƒe ʋuʋu nɔa te ɖe lãmeka veviwo dzi, vevietɔ rectus abdominis kple obliques. Esia kpena ɖe ƒodo si ƒe amadede le vovovo eye wòli ke la wɔwɔ ŋu, si wɔnɛ be nyɔnuwo ƒe ŋutilã ƒe lãmekawo ƒe ŋgɔgbekpɔkpɔ nyona ɖe edzi.