Abɔta ƒe Teƒe

• Kehaos: Kote
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sissejuhatus Abɔta ƒe Teƒe

Shoulder Press nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe deltoids kple triceps koŋ ŋu, si wɔnɛ be ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe sesẽme si woate ŋu atrɔ asi le ta. Ame ɖekaɖekawo adi be yewoatsɔ Abɔtazimɔ̃a ade yewoƒe ɖoɖowɔɖi me be woana abɔta nali ke nyuie wu, woanɔ te nyuie wu, eye woawɔ akpa aɖe le kamedefefe vovovowo kple gbesiagbedɔwo wɔwɔ me nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Abɔta ƒe Teƒe

• Do kpekpemeawo ɖe dzi le ta dzi le ʋuʋu si dzi nèɖu me esime nèle gbɔgbɔm, tɔ vie sɛkɛnd ɖeka ne abɔwo keke bliboe.
• Ðe dumbbells la ɖe anyi blewuu trɔ yi afisi wodze egɔme tsoe le wò abɔta esime nèle gbɔgbɔm.
• Kpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye mègazã wò afɔwo alo akɔta atsɔ akɔ kpekpemeawo; ele be wò abɔta kple abɔwo nanɔ dɔa katã wɔm.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Abɔta ƒe Teƒe

• Ƒo Asa Na Abɔtawo Ƒe Ʋuʋu: Vodada si bɔ si wòle be nàƒo asa na enye be nàtu wò abɔtawo ɖe ʋufɔti la tame. Esia ate ŋu ahe nuteɖeamedzi si mehiã o vɛ na wò abɔta ƒe ƒunukpeƒewo eye wòate ŋu ana nàxɔ abi. Ke boŋ dze agbagba nàna wò abɔta nabɔbɔ vie le ʋuʋua tame.
• Ʋuʋu Siwo Dzi Wokpɔna: Ele vevie be nàwɔ abɔta tete kple ʋuʋu si dzi wokpɔna. Ƒo asa na ŋusẽ zazã atsɔ akɔ kpekpemeawo, elabena esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Ke boŋ kɔ kpekpemeawo ɖe dzi eye nàɖiɖi wo ɖe anyi blewu eye nàɖu wo dzi.
• Mègazã Kpekpeme Gã O: Vodada bubu si bɔ enye kpekpeme si gbɔ eme zazã. Esia ate ŋu ahe nɔnɔme madeamedzi vɛ

Abɔta ƒe Teƒe KKK

Kas algajad saavad teha Abɔta ƒe Teƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Abɔta Tete ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Viɖe le eŋu hã be hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yele ewɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàxɔ dzo nyuie do ŋgɔ eye nàdzi wò kpekpeme ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Abɔta ƒe Teƒe?

• Wowɔa Seated Shoulder Press ne èbɔbɔ nɔ anyi, si naa wò akɔta kpena ɖe eŋu geɖe wu eye wònana be wò susu nanɔ wò abɔta kple abɔta ƒe lãmekawo ɖeɖeko ŋu.
• Arnold Press, si wotsɔ ŋkɔ na Arnold Schwarzenegger, bia be nàdze agbalẽtamɔ̃a gɔme eye wò asibidɛwo nadze ŋgɔ wò ŋutilã eye nàtrɔ wò asibidɛwo ne èle kpekpemeawo kɔm.
• Behind-the-Neck Shoulder Press nye tɔtrɔ si sesẽ wu si me woɖiɖia barbell la ɖe ta megbe tsɔ wu be wòaɖiɖi ɖe ŋgɔgbe, si ate ŋu aɖo ta abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Single-Arm Shoulder Press bia be woatsɔ alɔ ɖeka tea kpekpeme aɖe le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu woade dzesi ŋusẽ ƒe masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.

Millised on head täiendavad harjutused Abɔta ƒe Teƒe?

• Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu la tɔa ŋku deltoids kple trapezius lãmekawo siaa, siwo nye lãmeka evelia siwo wozãna le abɔta tete me, si wɔnɛ be lãmeka siawo ƒe dɔwɔwɔ bliboa kple dzidodo le abɔta tete me nyona ɖe edzi.
• Ŋgɔgbe Kɔkɔe: Ŋgɔgbedodowo tɔa ŋku ŋgɔgbe deltoids koŋ, siwo nye lãmeka vevitɔ siwo wozãna le abɔtatete me, si wɔnɛ be lãmeka siawo ƒe ŋusẽ kple dzidodo dzina ɖe edzi be woate ŋu awɔ dɔ nyuie wu le abɔtatete me.