Ŋgɔgbe Plank be Tutu yi dzi
Ülatuse profiil
Seone Ülatuste:
Saage harjutuste raamatukogu taskusse!
Sissejuhatus Ŋgɔgbe Plank be Tutu yi dzi
Front Plank to Push Up kamedede nye kamedede si me ŋusẽ le si me wotsia dzi ɖe ŋusẽ vevi, dzidodo le ŋutilã ƒe akpa si le etame, kple eƒe liƒo ŋu. Kamedede sia si woate ŋu azã le mɔ vovovowo nu la sɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso kamedefefewɔla gɔmedzelawo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe sesẽme si woate ŋu atrɔ asi le ta. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã ƒe ŋusẽ katã nadzi ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, eye yewoƒe lãmenugbagbeviwo ƒe dɔwɔwɔ nadzi ɖe edzi.
Ülatuse sooritamine: Sisuline õpetus Ŋgɔgbe Plank be Tutu yi dzi
- Tu ɖokuiwò yi dzi tso ʋuƒoa ƒe nɔnɔme me, asi ɖeka ɖesiaɖe, vaseɖe esime nànɔ ʋuƒo kɔkɔ alo tuɖedzi ƒe nɔnɔme me eye wò asibidɛwo nabɔbɔ ɖe anyigba le wò abɔta te tẽ.
- Ðe wò ŋutilã ɖe anyigba to wò abɔta bɔbɔ me esime nèle wò ŋutilã dzɔdzɔe.
- Tu wò ŋutilã ɖe dzi va ɖo ʋuƒo kɔkɔ ƒe nɔnɔme me to wò abɔwo dzɔdzɔe me.
- Mlɔeba la, trɔ yi ʋuƒoa ƒe nɔnɔme si bɔbɔ nɔ anyi le gɔmedzedzea me to abɔ ɖeka ɖiɖi ɖe anyi le ɣeyiɣi ɖeka me. Gbugbɔ kamededea wɔ zi alesi wò kamedede ƒe ɖoɖoa abia.
Nõuanded sooritamiseks Ŋgɔgbe Plank be Tutu yi dzi
- Ʋuʋu si Dzi Woɖu: Ne èle ɖiɖim ɖe ʋuƒoa me la, na wò abɔta nate ɖe wò ŋutilã ŋu. Ne ègbugbɔ tu yi dzi la, kpɔ egbɔ be yele yeƒe akɔta kple alɔnu ƒe ŋusẽ zãm tsɔ wu be yeaɖo ŋu ɖe ŋusẽ ɖeɖeko ŋu. Esia nana be èle dɔ wɔm nyuie le lãmeka ƒe ƒuƒoƒo siwo nèdi be yeawɔ.
- Engage Core: Le kamededea katã me la, na wò core nanɔ eme. Vodada si bɔ enye be woana ƒodoa naɖiɖi ɖo ta anyigba, si ate ŋu ana akɔta ƒe akpa si le ete la nate ɖe edzi. Ne èna wò abs sesẽ la, èkpɔa wò akɔta ta eye nèkpɔa kamedede nyuitɔ hã na wò core.
- Ƒo asa na Kɔ ƒe Teteɖeanyi: Na wò ŋku nanɔ wò asiwo ŋgɔ vie tsɔ wu be nànɔ anyi tẽ. Esia kpena ɖe ame ŋu be kɔ ƒe nɔnɔme nanɔ akpaɖekedzimademade me eye wòɖea afɔku si le teteɖeanyi me dzi kpɔtɔna.
Ŋgɔgbe Plank be Tutu yi dzi KKK
Kas algajad saavad teha Ŋgɔgbe Plank be Tutu yi dzi?
Ẽ, gɔmedzelawo ate ŋu awɔ Front Plank to Push Up kamededea. Gake ate ŋu asesẽ elabena ebia ŋusẽ kple liƒo aɖe. Ele vevie ŋutɔ be nàdze egɔme blewu eye wò susu nanɔ nɔnɔme nyuitɔ me léle ɖe asi ŋu. Ne ehiã la, woate ŋu atrɔ asi le eŋu, abe kamededea wɔwɔ ɖe klowo dzi ɖe afɔbidɛwo teƒe ene, vaseɖe esime ŋusẽ naɖo eŋu. Wokafui ɣesiaɣi be nàƒo nu kple kamedede ŋuti nunyala alo hehenala aɖe be nàkpɔ egbɔ be wole kamededeawo wɔm nyuie eye wole dedie.
Millised on tavalised variatsioonid Ŋgɔgbe Plank be Tutu yi dzi?
- Plank to Push-Up with Leg Lift: Le gɔmeɖeɖe sia me la, ètsɔa afɔdzideƒe kpena ɖe eŋu le push-up ɖesiaɖe ƒe nuwuwu, si ƒoa wò akɔta kple wò akɔta ƒe akpa si le anyime, tsɔ kpe ɖe wò abɔwo kple wò akɔta ŋu.
- Spiderman Plank to Push-Up: Le tɔtrɔ sia ta la, ètsɔa wò klo vaa wò abɔta le axa ɖeka dzi esime nèle plank ƒe nɔnɔme me hafi ʋuna yia push-up la me, eye nèɖoa taɖodzinu na wò obliques kple hip flexors.
- Plank to Push-Up with a Knee Tuck: Le afisia la, ètsɔa klo tuck kpena ɖe eŋu le push-up megbe, eye nètsɔa wò klowo ɖoa ta wò akɔta be wòaƒo wò akɔta ƒe akpa si le ete la nu ƒu.
- Plank to Push-Up on a Stability Ball: Kamedede sia wɔwɔ le stability ball dzi dzia kuxia ɖe edzi to malikenyenye ƒe akpa aɖe tsɔtsɔ kpee me, si zi wò...
Millised on head täiendavad harjutused Ŋgɔgbe Plank be Tutu yi dzi?
- Russiatɔwo ƒe Tɔtrɔwo: Kamedede sia kpena ɖe Front Plank to Push up ŋu to ŋusẽdodo obliques, siwo le vevie ŋutɔ na dadasɔ kple liƒo me léle ɖe te le plank kple push up ʋuʋu me.
- Burpees: Kamedede sia kpena ɖe Front Plank to Push up ŋu to ŋutilã bliboa ƒe ʋuʋu siwo ƒoa lãmekawo ƒe ƒuƒoƒo mawo ke, abe abɔwo, akɔta, afɔ ene, kple nu vevi ene, dea eme, eye wònaa dzitodzito ƒe kamedede hã.
Seotud märksõnad Ŋgɔgbe Plank be Tutu yi dzi
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Front plank push-up kamedede
- Kamedede siwo wotsɔ ɖoa akɔta na ame ƒe kpekpeme
- Front plank na push-up ŋutilã ƒe kpekpeme kamedede
- Ŋutilã ƒe kpekpeme akɔta ƒe kamedede
- Push-up kple plank ƒe ɖoɖowɔɖi
- Akɔta ƒe ʋuʋu ƒe kamededewo
- Ŋutilã ƒe kpekpeme kamedede na akɔta dzi ɖeɖe kpɔtɔ
- Front plank to push-up na akɔta
- Akɔta ƒe kpekpeme ƒe hehexɔxɔ si wotu ɖe akɔta dzi.