Dumbbell Nɛgɛ Kuru

• Bahagian Badan: Bahu
• Peralatan: Alat latihan.
• Otot Utama: Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Quadriceps
• Otot Sekunder: Adductor Magnus, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Soleus

Pengenalan kepada Dumbbell Nɛgɛ Kuru

Dumbbell Iron Cross ye fanga-degeli ye min bɛ ɲɛsin fɔlɔ kamankunw ma, nka a bɛ bolokɔniw ni kɔnɔna fana baara, ka farikolo sanfɛla bɛɛ lajɛlen di. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛla, farikoloɲɛnajɛla walima farikoloɲɛnajɛ kanubagaw ma minnu b’a fɛ ka dɔ fara u kamankun fanga kan, u sabatili ani u muɲuli. Ni mɔgɔ kelen-kelen bɛɛ ye Dumbbell Iron Cross don u ka delinako la, u bɛ se k’u farikolo sanfɛla fanga bɛɛ lajɛlen ɲɛ, ka farikolo fanga bonya, ka u ka baara kɛcogo ɲɛ farikoloɲɛnajɛw ni baaraw la minnu bɛ u kamankun barikamaw ni sabatilenw wajibiya.

Melakukan: Panduan Langkah demi Langkah Dumbbell Nɛgɛ Kuru

• Aw bɛ mansinw kɔrɔta fo ka se aw kamankunw ma, ka aw bolokɔniw janya ka taa kɛrɛw la walasa u ka kɛ layini tilennen ye ni aw kamankunw ye, nin ye aw ka daminɛyɔrɔ ye.
• Aw bɛ mansinw kɔrɔta dɔɔni dɔɔni ka u tilennen to aw kun kan, ka aw bolokɔniw janya ka ɲɛ ani ka tilennen to ni aw kamankunw ye.
• Aw bɛ aw jɔ dɔɔni lamaga sanfɛ, o kɔ aw bɛ mansinw jigin dɔɔni dɔɔni ka segin u daminɛ na u kamankun sanfɛ.
• Aw bɛ segin nin lamaga in kan segin-ka-bɔnye hakɛ ɲininen na, aw bɛ aw jija ka aw kɔ tilennen to ani ka aw kɔnɔna to a ka baara kɛ farikoloɲɛnajɛ bɛɛ kɔnɔ.

Tips untuk Melakukan Dumbbell Nɛgɛ Kuru

• **Girinya ɲuman:** Aw bɛ girinya ɲuman sugandi ka kɛɲɛ ni aw ka farikoloɲɛnajɛ hakɛ ye. Ni aw bɛ baara kɛ ni dumbbells ye minnu girinya ka ca 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 nɔgɔmanw ye ani ka dɔ fara a kan dɔɔni dɔɔni ni aw fanga bɛ ka bonya. A ka fisa ka farikoloɲɛnajɛ kɛ ka ɲɛ ni girinya nɔgɔmanw ye ka tɛmɛ ka kɛlɛ kɛ ni girinya gɛlɛnw ye.
• **Lamaga-lamagali min bɛ kɔrɔsi:** Ni aw bɛ Dumbbell Iron Cross kɛ, aw kana lamaga jerky walima teliya la. O nɔ na, ​​aw bɛ girinyaw kɔrɔta ani ka u jigin dɔɔni dɔɔni, ka u kɔlɔsi. Nin

Dumbbell Nɛgɛ Kuru Soalan Lazim

Adakah pemula boleh lakukan Dumbbell Nɛgɛ Kuru?

Ɔwɔ, daminɛbagaw bɛ se ka Dumbbell Iron Cross farikoloɲɛnajɛ kɛ, nka a nafa ka bon ka daminɛ ni girinya nɔgɔmanw ye ani ka dɔ fara a kan dɔɔni dɔɔni ni fanga bɛ ka bonya. Nin farikoloɲɛnajɛ in bɛ cogoya ɲuman ni kunbɛnni de wajibiya walasa ka joginni bali. A bɛ se ka kɛ ko nafa b’a la ka mɔgɔ yɛrɛ degebaga walima mɔgɔ dɔnbaga dɔ bila ka degeliw jira fɔlɔ. Aw ye aw hakili to a la ko a nafa ka bon tuma bɛɛ ka aw fari sumaya sani aw ka farikoloɲɛnajɛ si kɛ ani ka aw nɛnɛ o kɔfɛ.

Apakah variasi umum bagi Dumbbell Nɛgɛ Kuru?

• Incline Dumbbell Iron Cross: O fɛn caman ɲɔgɔnna bɛ kɛ incline bench kan, ka ɲɛsin kamankunw sanfɛyɔrɔ ma.
• Bolo kelen Dumbbell Iron Cross: O fɛn caman ɲɔgɔnna bɛ kɛ bolo kelen kelen na, o bɛ kɛ sababu ye ka sinsin kosɛbɛ farikolo kulu kelen-kelen bɛɛ kan.
• Dumbbell Iron Cross with Lunge (Dumbbell Iron Cross with Lunge): O fɛn caman ɲɔgɔnna in na, fogonfogon bɛ fara lamaga kan, ka ɲɛgɛnɛsira ni cɛmancɛw minɛ.
• Dumbbell Iron Cross with Rotation: O fɛn caman ɲɔgɔnna yeli bɛ farikolo yɔrɔ jiginni dɔ fara farikoloɲɛnajɛ kan, o bɛ farikolo yɔrɔw sen don a la kosɛbɛ.

Apakah latihan yang baik sebagai pelengkap untuk Dumbbell Nɛgɛ Kuru?

• Dumbbell Front Raises: I n’a fɔ Dumbbell Iron Cross, nin farikoloɲɛnajɛ in bɛ ɲɛfɛla deltoid farikolow baara, nka a bɛ disi sanfɛla ni kɔ sanfɛla fana sen don, o bɛ sanfɛla farikoloɲɛnajɛ kɛcogo bɛɛ lajɛlen di.
• Dumbbell Overhead Press (Dumbbell Overhead Press): Nin farikoloɲɛnajɛ in tɛ dɔrɔn kamankun fasaw barika bonya i n’a fɔ Dumbbell Iron Cross b’a kɛ cogo min na, nka a bɛ senkɔni saba ni kɔ sanfɛla fasaw fana sen don a la, ka farikolo sanfɛla bɛɛ fanga ni a jɔcogo ɲɛ.