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Kɛrɛfɛla bɛ wuli Vertical Turn

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Bahagian BadanPinggang
PeralatanBerat badan
Otot UtamaObliques
Otot SekunderRectus Abdominis
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Pengenalan kepada Kɛrɛfɛla bɛ wuli Vertical Turn

Sideways Lifts Vertical Turn ye farikoloɲɛnajɛ ye min bɛ kɛ ni fanga ye min bɛ farikolo yɔrɔ kolomaw laɲini fɔlɔ, nka a bɛ nafa don fana kamankunw, bolokɔniw ani senw na. O ye farikoloɲɛnajɛ ɲuman ye mɔgɔ kelen-kelen bɛɛ bolo farikoloɲɛnajɛ hakɛ bɛɛ la, kɛrɛnkɛrɛnnenya la minnu b’a ɲini k’u ka balansi, u ka jɛɲɔgɔnya ani u ka fanga bɛɛ lajɛlen bonya. Ni aw ye nin farikoloɲɛnajɛ in don aw ka delinako la, aw bɛ se ka aw farikolo sabatili ɲɛ, ka jɔcogo ɲuman sabati, ani ka dɔ fara aw ka baarakɛcogo ɲuman kan, o bɛ don o don baara kɛli nɔgɔya.

Melakukan: Panduan Langkah demi Langkah Kɛrɛfɛla bɛ wuli Vertical Turn

  • Aw bɛ aw bolokɔniw kɔrɔta dɔɔni dɔɔni ka taa kɛrɛ fɛ fo u ka bɛn duguma, ka aw kɔkiliw kɔrɔta dɔɔni.
  • Ni aw bolokɔniw sera aw kamankun janya ma, aw bɛ aw bolokɔniw wuli walasa aw bolokɔniw ka ɲɛsin sanfɛ.
  • Aw bɛ nin cogo in minɛ dɔɔni, o kɔ aw bɛ aw bolokɔniw jigin dɔɔni dɔɔni ka segin ka jigin aw kɛrɛw fɛ, ka aw bolokɔniw wuli ka segin u daminɛyɔrɔ la.
  • Aw bɛ segin nin wale in kan segin-ka-bɔnye hakɛ ɲininen na, aw bɛ aw jija ka aw kɔnɔna to a ka baara la ani ka aw kɔ tilennen to a bɛɛ la.

Tips untuk Melakukan Kɛrɛfɛla bɛ wuli Vertical Turn

  • Lamaga-lamagali min bɛ kɔrɔsi: Aw kana kɔrɔtɔ ka tɛmɛ lamaga-lamagaliw fɛ. Kɔrɔta ni wuli kelen-kelen bɛɛ ka kan ka kɛ cogo la min bɛ kɔrɔsi ani min bɛ kɛ ni laɲini ye. O tɛ dɛmɛ dɔrɔn ka joginni bali, nka a bɛ a to fana ko farikolo yɔrɔ minnu laɲininen don, olu bɛ baara kɛ ka ɲɛ.
  • Ninakili ɲuman: Ninakili jɔyɔrɔ ka bon farikoloɲɛnajɛ suguya bɛɛ la. Aw bɛ fiɲɛ sama ni aw bɛ a kɔrɔta ani ka ninakili bɔ ni aw bɛ jigin. Ninakiliko jugu bɛ se ka kɛ sababu ye ka aw sɛgɛn joona ani ka nɔ bila fana aw ka baara kɛcogo ni aw ka sɔrɔw la.
  • Aw bɛ baara kɛ ni girinya bɛnnen ye: Ni aw bɛ baara kɛ ni girinya minnu ka gɛlɛn kojugu, o bɛ se ka kɛ sababu ye ka a cogoya bɛnbali lase mɔgɔ ma ani ka se ka jogin. Aw bɛ a daminɛ ni girinya nɔgɔman ye ka dɔ fara a kan dɔɔni dɔɔni ni aw fanga bɛ ka bonya. Aw k’aw hakili to a la ko laɲini tɛ ka girinya kɔrɔta i n’a fɔ a bɛ se ka kɛ cogo min na, nka ka baara kɛ

Kɛrɛfɛla bɛ wuli Vertical Turn Soalan Lazim

Adakah pemula boleh lakukan Kɛrɛfɛla bɛ wuli Vertical Turn?

Ɔwɔ, daminɛbagaw bɛ se ka Sideways Lifts Vertical Turn farikoloɲɛnajɛ kɛ, nka u ka kan ka daminɛ ni girinya nɔgɔman ye ani ka u sinsin u cogoya ɲuman marali kan walasa u kana jogin. A ka ɲi fana farikoloɲɛnajɛ degebaga walima mɔgɔ min bɛ se kosɛbɛ, o ka u bilasira farikoloɲɛnajɛ in na a daminɛ na walasa k’a dɔn k’u b’a kɛ ka ɲɛ. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ kura bɛɛ la, a nafa ka bon i ka i farikolo lamɛn ani i kana i gɛlɛya ka tɛmɛ i dan kan.

Apakah variasi umum bagi Kɛrɛfɛla bɛ wuli Vertical Turn?

  • Oblique Side Lift and Rotate ye fɛn ye min bɛ ɲɔgɔn falen-falen min bɛ farikolo yɔrɔw laɲini, ka wuli-wuli-yɔrɔ dɔ Dòn a la k’a sɔrɔ a bɛ wuli.
  • Sideways Lift with Overhead Turn tɛ kɛ kɛrɛfɛ-kɔrɔta dɔrɔn ye nka a bɛ kɛ fana sanfɛ-yɔrɔ la, o bɛ gɛlɛya wɛrɛ fara farikolo sanfɛla ni a kɔnɔna kan.
  • Diagonal Lift and Pivot ye fɛn caman ɲɔgɔnna ye min bɛ girinya kɔrɔta diagonal la farikolo fan bɛɛ la k’a sɔrɔ i bɛ pivot kɛ sen kɛrɛfɛ waati kelen na.
  • Sideways Lift ni 360-degree Turn bɛ kɛ ni farikolo bɛɛ jiginni ye wuli kelen-kelen bɛɛ kɔfɛ, ka balansi ni ɲɔgɔndɛmɛ don farikoloɲɛnajɛ la.

Apakah latihan yang baik sebagai pelengkap untuk Kɛrɛfɛla bɛ wuli Vertical Turn?

  • Plank Hip Dips: Plank Hip Dips ye farikoloɲɛnajɛba ye min bɛ Sideways Lifts Vertical Turn dafa ni u fila bɛɛ bɛ farikolo kolotugudaw minɛ, kɛrɛnkɛrɛnnenya la obliques, o bɛ se ka dɛmɛ don ka sabatili, fanga ani balansi bɛɛ lajɛlen ɲɛ.
  • Bicycle Crunches: Bicycle Crunches ye farali nafama ye Sideways Lifts Vertical Turn kan bawo u bɛ farikoloɲɛnajɛ bɛɛ kɛ fana, a tɛ kɛ obliques dɔrɔn na nka a bɛ rectus abdominis ni abs duguma fana laɲini, o bɛ core fanga ni a sabatili ɲɛ.

Kata kunci berkaitan dengan Kɛrɛfɛla bɛ wuli Vertical Turn

  • Farikolo girinya farikoloɲɛnajɛ ye cɛmancɛ la
  • Sideways Lifts Vertical Turn farikoloɲɛnajɛ
  • Cɛsiri laɲini degeliw
  • Farikolo girinya farikoloɲɛnajɛw ka ɲɛsin abs ma
  • Sideways Lifts Vertical Turn fɛɛrɛ
  • Cɛsiri barika bonya ni farikolo girinya ye
  • Sideways Lifts farikoloɲɛnajɛ
  • Vertical Turn farikoloɲɛnajɛw
  • Farikolo girinya cɛmancɛ degeliw
  • Degeli cɛsirilan ni Sideways Lifts Vertical Turn