Abɔ Dzɔdzɔe ƒe Pullover

• Kehaos: Miam Chest
• Varustus: Geduenuya
• Esmane Lihased: Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Posterior, Latissimus Dorsi, Levator Scapulae, Teres Major, Triceps Brachii

Sissejuhatus Abɔ Dzɔdzɔe ƒe Pullover

Straight Arm Pullover nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe akɔta, akɔta, kple akɔta etɔ̃ ƒe lãmekawo koŋ ŋu. Enye kamedede ƒe tiatia nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena ekpena ɖe ame ŋu be ŋusẽ si le etame nanyo ɖe edzi eye wòdoa nɔnɔme nyuitɔ ɖe ŋgɔ. Amewo adi be yewoawɔ kamedede sia be yewoana yewoƒe kamedefefewɔwɔ nanyo ɖe edzi, akpe asi ɖe gbesiagbedɔwo ŋu, eye yewoado kamedede kple agbe nyui nɔnɔ bliboa ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Abɔ Dzɔdzɔe ƒe Pullover

• Lé dumbbell ɖe asi kple asi eveawo, nàkeke abɔwo ɖe enu bliboe, eye nàtsɔ kpekpemea aɖo wò akɔta tẽ.
• Ðe dumbbell la ɖe anyi blewuu ɖe wò ta dzi, eye nàna wò abɔwo nanɔ dzɔdzɔe eye nànɔ ɖeka kple wò ŋutilã, vaseɖe esime nàse le ɖokuiwò me be yeƒe akɔta keke.
• Tɔ vie le ʋuʋua ƒe gɔmedzedze, emegbe nàzã wò akɔta kple wò akɔta atsɔ ahe kpekpemea agbugbɔ ayi dzi va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé kpekpeme la dzi ɖum eye yeƒe abɔwo nanɔ dzɔdzɔe le kamededea katã me.

Nõuanded sooritamiseks Abɔ Dzɔdzɔe ƒe Pullover

• **Ʋuʋu si Dzi Woɖu**: Lé dumbbell ɖe asi kple asi eveawo, abɔwo keke ɖe wò akɔta bliboe. Ðe dumbbell la ɖe ta dzi blewuu ɖo ta anyigba, eye nàna wò abɔwo nanɔ dzɔdzɔe. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, ke menye be wòawɔ kabakaba ahanɔ ʋuʋum o. Vodada si bɔ enye be woawɔ kaba alo woazã ŋusẽ, si ate ŋu ana ame nawɔ nu nyuie o eye wòate ŋu axɔ abi.
• **Engage Core kple Lats**: Ne èle dumbbell la ɖiɖim la, lé fɔ ɖe wò core kple lat lãmekawo ŋudɔwɔwɔ ŋu. Menye ɖeko esia kpena ɖe ame ŋu be nàli ke ko o, ke enaa hã be èle lãmeka siwo sɔ zãm na kamededea. Vodada si bɔ enye be woaɖo ŋu ɖe abɔwo kple abɔta ŋu fũ akpa, si ate ŋu ana ame nate ɖeɖi ame ŋu eye wòaxɔ abi.

Abɔ Dzɔdzɔe ƒe Pullover KKK

Kas algajad saavad teha Abɔ Dzɔdzɔe ƒe Pullover?

Ẽ, gɔmedzelawo ate ŋu awɔ Straight Arm Pullover kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, anyo be nàna hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be nàkpɔ egbɔ be yese ʋuʋu nyuitɔ gɔme. Dzi kpekpeme dzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Abɔ Dzɔdzɔe ƒe Pullover?

• Bent-Arm Pullover: Le esi teƒe be nàna wò abɔwo nanɔ dzɔdzɔe la, èbɔbɔa wo ɖe abɔta, si tea gbe ɖe afɔ etɔ̃awo dzi wu eye metea gbe ɖe akɔta dzi boo o.
• Stability Ball Straight Arm Pullover: Le tɔtrɔ sia ta la, èmlɔa bɔl si naa li ke dzi tsɔ wu be nàmlɔ zikpui dzi, si wɔnɛ be wò lãmeka veviwo wɔa dɔ nyuie wu.
• Cable Straight Arm Pullover: Tɔtrɔ sia zãa kaƒomɔ̃ ɖe kpekpeme siwo le ablɔɖe me teƒe, si wɔnɛ be woate ŋu atsi tre ɖe wo nɔewo ŋu ɣesiaɣi wu le ʋuʋua katã me.
• Single-Arm Dumbbell Pullover: Wotsɔa alɔ ɖeka wɔa tɔtrɔ sia le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ ŋusẽ ƒe masɔmasɔ ɖesiaɖe si le wò miame kple ɖusime dome gbɔ.

Millised on head täiendavad harjutused Abɔ Dzɔdzɔe ƒe Pullover?

• Lat Pulldown kamededewo kpena ɖe Straight Arm Pullovers ŋu to ŋkuléle ɖe latissimus dorsi lãmeka siwo le megbe ŋu, siwo hã ƒoa wo ɖokui ɖe pullovers me, si wɔnɛ be ame ƒe tame ƒe kamedede si da sɔ.
• Tricep Dips ate ŋu ana Straight Arm Pullovers ƒe viɖewo nadzi ɖe edzi esi woɖoa taɖodzinu na triceps, si nye lãmekawo ƒe ƒuƒoƒo si nye evelia si ƒoa eɖokui ɖe pullovers me, si wɔnɛ be wokpɔa egbɔ be wowɔ ŋusẽdodo ƒe hehe si de blibo le etame.