Ʋuʋudedi ƒe Crunch

• Kehaos: Tsiitsinaba
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Iliopsoas, Rectus Abdominis
• Teisene Lihased: Obliques

Sissejuhatus Ʋuʋudedi ƒe Crunch

Suspension Crunch nye kamedede vevi si wɔa dɔ ŋutɔ si zãa suspension trainer tsɔ ƒoa eɖokui ɖe wò abs, obliques, kple akɔta ƒe akpa si le ete eye wòdoa ŋusẽe. Kamedede sia sɔ na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, elabena woate ŋu atrɔ asi le alesi wòsesẽe ŋu to wò ŋutilã ƒe dzogoe tɔtrɔ me. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋusẽ vevitɔ nanyo ɖe edzi, yewoƒe dadasɔ kple liƒo nanyo ɖe edzi, eye yewoƒe dɔwɔwɔ ƒe ŋutete bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Ʋuʋudedi ƒe Crunch

• Na wò ŋutilã nanɔ dzɔdzɔe eye nànɔ dzɔdzɔe, emegbe nàhe wò klowo blewuu ɖe wò akɔta, nàbɔbɔ wo ne èle ewɔm.
• Mia wò ƒodo ƒe lãmekawo ne wò klowo le tetem ɖe wò akɔta, eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum eye màna ŋusẽ nawɔ dɔa o.
• Tɔ vie le ʋuʋua ƒe sesẽƒe, emegbe nàkeke wò afɔwo ɖe enu vivivi atrɔ ayi ʋuƒoa ƒe nɔnɔme me.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe akɔta le dzɔdzɔe le kamededea katã me.

Nõuanded sooritamiseks Ʋuʋudedi ƒe Crunch

• Core Engagement: Nu vevitɔ si ana Suspension Crunches nawɔ dɔ nyuie enye be nàwɔ wò core. Esia fia be nàhe wò ƒodo ɖe wò akɔta ŋu eye nàna wò akɔta nasẽ le ʋuʋua katã me. Ƒo asa na vodada si bɔ si nye be nàna wò dɔgbo natsi alo wò akɔta ƒe akɔta, si ate ŋu ana wò akɔta nate ɖe dzi madzemadzee.
• Ʋuʋu si Dzi Woɖu: Kpɔ egbɔ be yewɔ crunch la blewu eye nèɖu edzi. Duƒuƒu to ʋuʋua me alo ŋusẽ zazã atsɔ ahe wò klowo ɖe wò akɔta ate ŋu aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi.
• Gbɔgbɔ: Mègalé gbɔgbɔ ɖe te esime nèle kamededea wɔm o. Gbɔgbɔ ne èle wò ŋutilã kekem eye nàgbɔ ya esi nèle wò klowo hem ɖo ta wò akɔta

Ʋuʋudedi ƒe Crunch KKK

Kas algajad saavad teha Ʋuʋudedi ƒe Crunch?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Crunch kamededea, gake ate ŋu asesẽ elabena ebia ŋusẽ vevi kple liƒo. Ele vevie be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ele be gɔmedzelawo nadze egɔme blewu eye woadzi eƒe sesẽme ɖe edzi vivivi. Ate ŋu aɖe vi ne hehenala alo ame bibi aɖe nafia mɔe le ɖoɖoa me.

Millised on tavalised variatsioonid Ʋuʋudedi ƒe Crunch?

• TRX Suspension Crunch: Le tɔtrɔ sia me la, wò afɔwo nɔa TRX-kawo me esime wò asiwo le anyigba, eye nèwɔa crunch la to wò klowo hehe va wò akɔta me.
• Suspension Oblique Crunch: Tɔtrɔ sia tɔa ŋku lãmeka siwo le tsia dzi la koŋ, afisi nètrɔa wò akɔta le esime nèle crunch la wɔm be wòawɔ ɖeka kple axadzi ƒodo ƒe lãmekawo.
• Single-leg Suspension Crunch: Le gɔmeɖeɖe sia me la, afɔ ɖeka koe nèzãna le ʋufɔti ƒe kaawo me, si naa dadasɔ kple liƒo ƒe kuxi bubu kpena ɖe kamededea ŋu.
• Extended Suspension Crunch: Tɔtrɔ sia bia be nàkeke wò afɔwo ɖe enu tẽ hafi ahe wo ɖe eme hena crunch la, si nana wòsesẽna ɖe edzi eye wòɖoa taɖodzinu na ƒodo ƒe lãmeka siwo le ete.

Millised on head täiendavad harjutused Ʋuʋudedi ƒe Crunch?

• Hanging Leg Raises: Kamedede sia hã tɔa ŋku abs siwo le ete abe Suspension Crunches ene, gake etsɔa kuxi bubu kpena ɖe nuheŋusẽ ŋu, si wɔnɛ be ŋusẽ kple dziɖuɖu dzina ɖe edzi.
• Russian Twists: Russian Twists kpena ɖe Suspension Crunches ŋu elabena menye ɖeko woƒe susu nɔa ƒodo ƒe lãmekawo ŋu ko o ke woɖoa taɖodzinu na obliques hã, si naa kamedede vevi si me kɔ.