Ʋuʋudedi ƒe Twist-Up

• Kehaos: Tsiitsinaba
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Obliques
• Teisene Lihased: , Adductor Longus, Iliopsoas, Tensor Fasciae Latae

Sissejuhatus Ʋuʋudedi ƒe Twist-Up

Suspension Twist-Up nye kamedede si me ŋusẽ le si koŋ tɔa ŋku nu vevitɔa, si naa ŋusẽ, liƒo, kple asitɔtrɔ le nɔnɔmewo ŋu nyona ɖe edzi. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeado yeƒe kamedede ƒe seƒe bliboa kple dɔwɔwɔ vevitɔ ɖe ŋgɔ. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wòkpena ɖe ŋutilãa ƒe ɖiɖime ŋu ko o, ke enaa dadasɔ, tenɔnɔ ɖe nɔnɔme ŋu hã nyona ɖe edzi, eye ate ŋu akpe ɖe ame ŋu le akɔtave dzi ɖeɖe kpɔtɔ me.

Ülatuse sooritamine: Sisuline õpetus Ʋuʋudedi ƒe Twist-Up

• Ne èna wò abɔwo nanɔ dzɔdzɔe la, zã wò nu vevi nàtsɔ akɔ wò tame tso anyigba, eye le ɣeyiɣi ma ke me la, nàhe asiléƒeawo ɖe ŋuwò eye nàtrɔ wò akɔta ɖe axa ɖeka.
• Le ʋuʋua tame la, ele be wò ŋutilã nanɔ "V" ƒe nɔnɔme me, eye alɔ ɖeka naɖo afɔ si tsi tre ɖe eŋu gbɔ.
• Ðe ɖokuiwò ɖe anyi vivivi atrɔ ayi teƒe si nèdze egɔme tsoe, eye nàna wò nuto si me nèle la nanɔ dɔ wɔm eye wò abɔwo nanɔ dzɔdzɔe.
• Gbugbɔ wɔ kamededea le akpa kemɛ to wò akɔta tutu ɖe mɔ si to vovo na ema nu.

Nõuanded sooritamiseks Ʋuʋudedi ƒe Twist-Up

• Ŋutilã ƒe Ðekawɔwɔ Nyuie: Ne èle kamededea wɔm la, ele be wò ŋutilã nanɔ fli dzɔdzɔe dzi tso wò ta vaseɖe wò afɔkpodzi. Ƒo asa na wò akɔta ƒe akɔta ƒoƒo alo wò akɔta ƒe ʋuʋu, elabena esiawo nye vodada siwo bɔ siwo ate ŋu ana akɔta nate ɖe ame dzi. Ke boŋ, tsɔ wò lãmeka veviwo de dɔwɔwɔ me le ʋuʋua katã me be nàlé wo ɖe ɖoɖo nu nyuie.
• Ʋuʋu si Dzi Woɖu: Menye duƒuƒu ŋue Suspension Twist-Up ku ɖo o, ke boŋ ʋuʋu si dzi woɖu, si woɖo koŋ wɔe ŋue wòku ɖo. Ƒo asa na ʋuʋu alo ʋuʋu, si ate ŋu ana wò lãmekawo kple ƒunukpeƒewo nate ɖe edzi. Ke boŋ, lé fɔ ɖe wò ŋutilã ƒe tɔtrɔ blewu kple bɔbɔe ŋu, eye nàzã wò lãmeka veviwo atsɔ akpɔ ʋuʋua dzi.
• Yagbɔgbɔ ƒe Mɔnu:

Ʋuʋudedi ƒe Twist-Up KKK

Kas algajad saavad teha Ʋuʋudedi ƒe Twist-Up?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Twist-Up kamededea, gake ele be woakpɔ nyuie akpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm be yewomaxɔ abi o. Wokafui be nàdze egɔme kple ŋusẽ si le bɔbɔe wu eye nàdzii ɖe edzi vivivi ne ŋusẽ kple liƒo le nyonyom ɖe edzi. Ate ŋu aɖe vi hã be hehenala alo ame bibi aɖe nakpɔ agbagba gbãtɔ siwo wodze be woakpɔ egbɔ be aɖaŋu nyuitɔ le la dzi.

Millised on tavalised variatsioonid Ʋuʋudedi ƒe Twist-Up?

• Single-Arm Suspension Twist-Up la léa fɔ ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si naa ŋusẽ kple dadasɔ le alɔ ɖesiaɖe me ɖekaɖeka.
• Suspension Twist-Up with Leg Lift la gatsɔa ŋutilã ƒe akpa si le ete ƒe ʋuʋu kpena ɖe eŋu, eye wòɖoa taɖodzinu na abs kple hip flexors kpe ɖe ŋutilã ƒe akpa si le etame ŋu.
• Wide-Grip Suspension Twist-Up trɔa asiléƒea wòkekena wu abɔta ƒe kekeme, eye wòléa fɔ ɖe megbe kple abɔta ƒe lãmekawo ŋu wu.
• Suspension Twist-Up with Knee Tuck la tsɔa klo ƒe ʋuƒo dea klo ƒe ʋuʋu ƒe taƒoƒo me, si naa kamededea nu sẽna ɖe edzi na lãmeka veviawo.

Millised on head täiendavad harjutused Ʋuʋudedi ƒe Twist-Up?

• Russiatɔwo ƒe Twists ate ŋu ana Suspension Twist-Ups ƒe ŋusẽkpɔɖeamedziwo hã nadzi ɖe edzi to ŋusẽdodo lãmeka siwo le tsia dzi la geɖe wu me, si ana tɔtrɔ ƒe ŋusẽ si hiã na twist-up motion la nadzi ɖe edzi.
• Dead Bug kamededea kpena ɖe Suspension Twist-Up ŋu to nu vevi bliboa ƒe ŋusẽ kple liƒo dzi ɖeɖe kpɔtɔ me, si ate ŋu akpe ɖe ame ŋu wòalé nɔnɔme nyuitɔ me ɖe asi le twist-up ʋuʋua me eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.