Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations

• Bahagian Badan: Bahu
• Peralatan: Berat badan

Pengenalan kepada Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations

Shoulder - Transverse Extension - Articulations degeliw ye farikoloɲɛnajɛ nafama ye min dabɔra ka kamankunw lamagacogo ni fanga bonya, kɛrɛnkɛrɛnnenya la ka ɲɛsin deltoids ni kɔ sanfɛla fasaw ma. A bɛnnen don farikoloɲɛnajɛ kanubagaw ma ani mɔgɔ kelen-kelen minnu bɛ farikoloɲɛnajɛ la, n’u laɲini ye k’u sanfɛla fanga n’u ka se ka fɛn caman sɛgɛsɛgɛ. Nin farikoloɲɛnajɛ in ka di barisa a tɛ farikolo jɔli ni joginw kunbɛnni dɔrɔn dɛmɛ, nka a bɛ dɛmɛ fana ka jɔcogo ɲɛ, ka farikoloɲɛnajɛ kɛcogo ɲɛ, ani ka don o don baarakɛcogo lamagacogo dɛmɛ.

Melakukan: Panduan Langkah demi Langkah Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations

• Aw bɛ aw kɔkiliw kuru ka kɛɲɛ ni degere 90 ye, ka aw sanfɛla bolokɔniw bila duguma ka kɛɲɛ ni duguma ye ani ka aw bolokɔniw bila ka jɔ a la.
• Aw bɛ aw bolokɔniw to u jɔlen na, aw bɛ aw bolokɔniw kɔrɔta ka segin kɔfɛ fo u ka bɛn duguma, ka aw sinsin aw kamankun fasaw ka sɔgɔsɔgɔli kan.
• Aw bɛ o jɔyɔrɔ minɛ fo sekɔndi damadɔ, ka aw kamankunw ka tension (jatigɛ) ye.
• Aw bɛ aw bolokɔniw segin dɔɔni dɔɔni u daminɛyɔrɔ la, ka u lamagacogo kɔlɔsi walasa ka a dɔn ko aw bɛ aw farikolo baara ani ka aw jigi da fanga kan.

Tips untuk Melakukan Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations

• Lamaga-lamagali min bɛ kɔrɔsi: Ni aw bɛ kamankun tigɛli kɛ, aw bɛ aw jija aw ka lamagacogo bɛ kɛ dɔɔni dɔɔni ani ka a kɔlɔsi. Aw bɛ aw yɛrɛ tanga jiginni ma walima teliya la barisa o bɛ se ka aw kamankun fasaw ni aw kolotugudaw degun.
• Lamagayɔrɔ : Aw bɛ aw bolokɔniw kɔrɔta ka ɲɛ nka aw kana aw kɔkiliw datugu walima ka aw kamankunw kɔrɔta kojugu. Ni aw ye a janya kojugu, o bɛ se ka kɛ sababu ye ka mɔgɔ jogin.
• Ninakili: Ninakili ɲuman nafa ka bon farikoloɲɛnajɛ suguya bɛɛ la. Aw bɛ fiɲɛ sama ni aw bɛ a jɔyɔrɔ fɔlɔ la ani ka ninakili bɔ ni aw bɛ aw bolokɔniw kɔrɔta. O bɛ dɛmɛ ka dɔnkilidacogo sabatilen to ani ka oksizɛni di i farikolo ma u mago bɛ min na.
• Aw bɛ girinya bɛnnen kɛ: Ni aw bɛ baara kɛ ni dumbbells walima girinya wɛrɛw ye, aw bɛ a daminɛ ni girinya ye aw bɛ se ka min minɛ ka ɲɛ. Aw bɛ dɔ fara aw girinya kan dɔɔni dɔɔni ni aw fanga bɛ ka bonya. Baara kɛ ni girinyaw ye minnu bɛ...

Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations Soalan Lazim

Adakah pemula boleh lakukan Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations?

Ɔwɔ, daminɛbagaw bɛ se ka Shoulder - Transverse Extension - Articulations degeliw kɛ, nka u ka kan ka daminɛ ni girinya nɔgɔmanw ye walima ni girinya tɛ u la fewu walasa u kana jogin. A nafa ka bon fana ka a cogoya ni a kɛcogo ɲuman dege sani aw ka dɔ fara a fanga walima a girinya kan. Nafa bɛ se ka sɔrɔ ka degelikɛnɛ walima mɔgɔ min bɛ se kosɛbɛ, o ka degeliw jira fɔlɔ. I n’a fɔ a bɛ kɛ cogo min na tuma bɛɛ, mɔgɔ o mɔgɔ bɛ farikoloɲɛnajɛ kura daminɛ, o tigi ka kan ka taa kɛnɛyabaarakɛla dɔ fɛ walima farikoloɲɛnajɛ degebaga dɔ fɛ min ka lakɔliso sɛbɛn bɛ a bolo walasa ka a dɔn ko farikoloɲɛnajɛ bɛ bɛn a yɛrɛ ka farikoloɲɛnajɛ hakɛ n’a ka laɲiniw ma.

Apakah variasi umum bagi Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations?

• Yɛlɛma wɛrɛ ye Seated Transverse Shoulder Extension ye, o min ye mɔgɔ kelen-kelen bɛɛ sigilen ye k’u bolow kɔrɔta ka taa kɛnɛma.
• Dumbbell Transverse Shoulder Extension ye fɛn wɛrɛ ye min bɛ ɲɔgɔn falen-falen yɔrɔ min na, girinyaw bɛ fara a kan walasa ka dɔ fara resistance kan janya waati.
• Resistance Band Transverse Shoulder Extension ye fɛn ye min bɛ ɲɔgɔn falen-falen min bɛ baara kɛ ni resistance band ye walasa ka kamankun farikolow gɛlɛya janya waati.
• A laban na, Incline Transverse Shoulder Extension fɛnɲɛnamafagalan (Inclination Transverse Shoulder Extension variation) bɛ tali kɛ mɔgɔ kelen-kelen bɛɛ da la incline bench kan walasa ka shoulder extension kɛ.

Apakah latihan yang baik sebagai pelengkap untuk Sɔgɔsɔgɔninjɛ - Extension transversale - Articulations?

• Bent Over Rows: Nin farikoloɲɛnajɛ in bɛ kɔkolo farikolo yɔrɔw minɛ minnu bɛ wele ko romboïdes ni trapezius, olu minnu nafa ka bon kamankun ka janya la. Ni aw ye o farikolo ninnu barika bonya, aw bɛ se ka aw kamankun lamagacogo n’a sabatili ɲɛ, ka Sɔgɔsɔgɔninjɛ - Transverse Extension - Articulations nɔw dafa.
• Disi sɔgɔsɔgɔninjɛ: Hali ni a bɛ disi fasaw laɲini fɔlɔ, nin farikoloɲɛnajɛ in bɛ ɲɛfɛla deltoids fana baara. O farikolo ninnu sen bɛ kamankun ka 'kɔnɔna-yɔrɔ-ko la, o la u barika bonya bɛ Se ka Sɔgɔsɔgɔninjɛ - Tɛmɛsira - Articulations (Sɔgɔsɔgɔninjɛ - Articulations) nafa bonya.