Abɔta ƒe tsinyenye

• Kehaos: Triceps, Ülemised õlad
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Sternal Head

Sissejuhatus Abɔta ƒe tsinyenye

Abɔta ƒoƒo nye ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe afɔ etɔ̃, abɔta, kple akɔta koŋ ŋu, si wɔe be wònye tiatia nyui aɖe na ame ɖekaɖeka siwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ nadzi ɖe edzi. Kamedede sia sɔ na kamedede ƒe seƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe ame ɖesiaɖe ƒe ŋutetewo nu. Amewo adi be yewoatsɔ abɔta ƒe tsinyenye ade yewoƒe kamedede ƒe ɖoɖoa me be wòana lãmekawo nanyo ɖe edzi, ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, eye wòana dɔwɔwɔ ƒe ŋutete nadzi ɖe edzi na gbesiagbedɔwo.

Ülatuse sooritamine: Sisuline õpetus Abɔta ƒe tsinyenye

• Ʋu wò ŋutilã yi ŋgɔ vie ale gbegbe be wò megbe nakɔ zikpui alo zikpui la ƒe go ŋu.
• Esi wò afɔwo naɖe wo nɔewo ɖa vaseɖe akɔta eye nàdo wo ɖe anyigba sesĩe la, bɔbɔ wò abɔwo be nàɖiɖi wò ŋutilã ɖe anyigba.
• Ne wò abɔta nya le dzogoe si ade dzidzenu 90 dzi ko la, gatutu ɖokuiwò ɖe dzi va ɖo afisi nèdze egɔme tsoe to wò abɔta dzɔdzɔe me, eye nàkpɔ egbɔ be yeƒe ŋutilã te ɖe zikpui la ŋu.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye wò nu vevitɔ nawɔ dɔ le kamededea katã me.

Nõuanded sooritamiseks Abɔta ƒe tsinyenye

• Ʋuʋu si Dzi Woɖu: Ðe wò ŋutilã ɖe anyigba vaseɖe esime wò abɔta nawɔ dzogoe si nye dzidzenu 90. Kpɔ egbɔ be wò ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na kamededea kabakaba elabena esia ate ŋu ahe nɔnɔme si mesɔ o kple abixɔxɔ ƒe afɔku vɛ.
• De Wò Nu Vevitɔa Me: Ne èle tsinyenyea wɔm la, tsɔ wò lãmeka veviwo de eme be nàda asɔ ahali ke. Esia akpe ɖe ŋuwò hã be nàkpɔ wò akɔta ƒe akpa si le anyime ta tso teteɖeanyi me.
• Na Abɔtawo Nate Ðe Ŋuwò: Vodada si bɔ si wòle be nàƒo asa na enye be nànɔ dzo dam wò abɔta. Na wo te ɖe wò ŋutilã ŋu le kamededea katã me be nàkpɔ egbɔ be yele lãmeka siwo sɔ la ŋu bum eye nàƒo asa na abɔta ƒe tete madzemadzee.
• Susu na Wò Abɔtawo:

Abɔta ƒe tsinyenye KKK

Kas algajad saavad teha Abɔta ƒe tsinyenye?

Ẽ, gɔmedzelawo ate ŋu awɔ abɔta ƒe kamedede, gake ele be woadze egɔme kple esi ŋu wotrɔ asi le alo woazã kpekpeɖeŋu vaseɖe esime ŋusẽ naɖo wo ŋu. Kamedede sia tɔa ŋku triceps koŋ eye wòwɔa dɔ na abɔta kple akɔta hã. Ele vevie be nàzã nɔnɔme nyuitɔ atsɔ axe mɔ ɖe abixɔxɔ nu. Ne gɔmedzelawo kpɔe be esesẽ akpa la, woate ŋu adze egɔme kple bench dips alo assisted dips machine hafi ayi abɔta dips siwo sesẽ wu dzi. Abe alesi wònɔna ɖaa ene la, wokafui be nàƒo nu kple kamedede ŋuti nunyala aɖe be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Abɔta ƒe tsinyenye?

• Parallel Bar Elbow Dips: Le tɔtrɔ sia me la, èzãa parallel bars alo dip bars, tsɔa wò ŋutilã ɖiɖina vaseɖe esime wò abɔwo naɖo dzogoe 90 dzi eye emegbe nàgatu ɖe dzi.
• Ring Elbow Dips: Tɔtrɔ sia bia kamedede ƒe asigɛwo, si naa nusi me malike mele o ƒe akpa aɖe kpena ɖe eŋu eye wòƒoa nu kple nu vevitɔa vevie wu.
• Weighted Elbow Dips: Le tɔtrɔ sia ta la, èzãa kpekpeme ƒe alidziblanu alo kpekpemedziwui tsɔ tsɔa kpekpeme kpena ɖe wò ŋutilã ŋu be kamededea nasẽ ɖe edzi.
• Single Arm Elbow Dips: Tɔtrɔ deŋgɔ sia bia be woawɔ dip la to alɔ ɖeka ko zazã me le ɣeyiɣi ɖeka me, si nana wòsesẽna ŋutɔ eye wòƒoa nu tso nu vevitɔa ŋu be wòada asɔ.

Millised on head täiendavad harjutused Abɔta ƒe tsinyenye?

• Tricep Kickbacks: Esiawo tɔa ŋku triceps tẽ, abe abɔta ƒe tsinyenye ene, eye wokpena ɖe ame ŋu wògaɖea lãmeka ƒe hatsotso sia ɖe vovo hedoa ŋusẽe, si wɔnɛ be dips ƒe viɖewo dzina ɖe edzi.
• Planks: Togbɔ be kamedede vevi aɖe koŋue nye esia hã la, ewɔa dɔ na abɔ kple abɔta ƒe lãmekawo hã, si naa kamedede si me kɔ si kpena ɖe ŋusẽ kple liƒo si wokpɔna tso abɔta ƒe nyɔnyrɔ̃ me ŋu.