Afɔ Dzɔdzɔe Deadlift
Ülatuse profiil
KehaosHamstringid, Lɛkpɛkpɛsii.
VarustusBarbell - ammifoɔlorm.
Esmane LihasedErector Spinae, Hamstrings
Teisene LihasedAdductor Magnus, Gluteus Maximus
Seone Ülatuste:
Saage harjutuste raamatukogu taskusse!
Sissejuhatus Afɔ Dzɔdzɔe Deadlift
Straight Leg Deadlift nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku akɔta ƒe ka, akɔta, kple akɔta ƒe akpa si le anyime, si wɔnɛ be kɔsɔkɔsɔ si le megbe la sẽna ɖe edzi. Enyo ŋutɔ na gɔmedzelawo kple kamedede deŋgɔwo siaa le eƒe kpekpeme kple sesẽme ƒe scalability ta. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me le viɖe siwo le eŋu le nɔnɔme nyuitɔ, kamedefefewo ƒe ŋutete dodo ɖe ŋgɔ, kple akɔta ƒe abixɔxɔ ƒe afɔkua dzi ɖeɖe kpɔtɔ me ta.
Ülatuse sooritamine: Sisuline õpetus Afɔ Dzɔdzɔe Deadlift
- Ne èna wò klowo nabɔbɔ vie la, bɔbɔ ɖe wò akɔta, nàɖiɖi wò akɔta vaseɖe esime wòasɔ kple anyigba kloe esime nèle kpekpemeawo te ɖe wò ŋutilã ŋu.
- Tsɔ vie le nɔnɔme sia me, nàkpɔ egbɔ be wò akɔta le dzɔdzɔe eye mèle goglo o.
- Tu wò ŋutilã ɖe megbe yi afisi nèdze egɔme tsoe, nàtu wò akɔta ɖe ŋgɔ eye nàmimi wò akɔta le ʋuʋua tame.
- Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeatrɔ ɖe megbe dzɔdzɔe le ʋuʋua katã me.
Nõuanded sooritamiseks Afɔ Dzɔdzɔe Deadlift
- Dzra Wò Ʋuʋu Dzi: Ƒo asa na vodada si nye be nàƒu du ato kamededea me alo azã ŋusẽ atsɔ akɔ kpekpemea alo aɖiɖii. Afɔ dzɔdzɔe ƒe ʋuʋu bia be woaʋuʋu ame si dzi woaɖu, eye wòaɖoe koŋ awɔe. Ðe atikplɔa ɖe anyi blewuu, nàna wòate ɖe wò afɔwo ŋu, eye nàkɔe ɖe dzi kple ʋuʋu bɔbɔe si mewɔa tɔtrɔ o.
- Zã Kpekpeme Nyui: Kpekpeme fũ zazã ate ŋu agblẽ nu le wò nɔnɔme ŋu eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi. Dze egɔme kple kpekpeme si le bɔbɔe wu eye nàlé fɔ ɖe aɖaŋua bibi ŋu hafi nàtsɔ kpekpeme geɖe akpe ɖe eŋu vivivi.
- Na Wò Afɔwo Nabɔbɔ Viɖe: Togbɔ be ŋkɔa le eŋu hã la, mele be wò afɔwo nanɔ dzɔdzɔe keŋkeŋ le kamedede sia me o. Na klowo nabɔbɔ vie be wòaxe mɔ na teteɖeanyi le akɔta ƒe akpa si le anyime eye...
Afɔ Dzɔdzɔe Deadlift KKK
Kas algajad saavad teha Afɔ Dzɔdzɔe Deadlift?
Ẽ, gɔmedzelawo ate ŋu awɔ Straight Leg Deadlift kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme kple aɖaŋu ŋu be nàƒo asa na abixɔxɔ. Wokafui hã be hehenala alo ame bibi aɖe nafia mɔe le ɖoɖoa me be wòakpɔ egbɔ be wowɔ kamededea nyuie.
Millised on tavalised variatsioonid Afɔ Dzɔdzɔe Deadlift?
- Dumbbell Straight Leg Deadlift: Tɔtrɔ sia zãa dumbbells ɖe barbell teƒe, si wɔnɛ be woate ŋu aʋuʋu geɖe wu eye alɔ ɖekaɖekawo ƒe ŋusẽ tsina.
- Wide Stance Straight Leg Deadlift: Ne èkeke wò tenɔnɔ ɖe enu la, àte ŋu aɖo ŋku lãmeka vovovowo dzi, vevietɔ ata ememetɔ kple akɔta.
- Stiff-Leg Deadlift: Esia sɔ kple afɔ dzɔdzɔe deadlift ŋutɔ, gake klowo bɔbɔ vie, si wɔnɛ be woate ŋu akeke afɔkpodziwo goglo wu.
- Romaniatɔwo ƒe Deadlift: Tɔtrɔ sia dzea egɔme tso barbell si le akɔta ƒe seƒe dzi eye wòléa fɔ ɖe akɔta ƒe ƒoƒo ɖe akɔta ŋu, be wòana atikplɔa nate ɖe ŋutilãa ŋu, eye wòana kloawo nabɔbɔ vie le ʋuʋua katã me.
Millised on head täiendavad harjutused Afɔ Dzɔdzɔe Deadlift?
- Glute Bridge nye kamedede bubu si ɖea vi si wɔa ɖeka nyuie kple Straight Leg Deadlifts, eye woƒe susu nɔa glutes kple hamstrings ŋu, si ate ŋu akpe ɖe akɔta ƒe ʋuʋu nyuie wu eye wòado ŋusẽ akɔta ƒe akpa si le anyime, si akpe ɖe deadlift ƒe dɔwɔwɔ ŋu.
- Romaniatɔwo ƒe Deadlift hã kpena ɖe Straight Leg Deadlift ŋu to gbetete ɖe megbe kɔsɔkɔsɔ ƒe lãmekawo dzi, siwo dometɔ aɖewoe nye glutes, hamstrings, kple akɔta ƒe akpa si le ete, gake ne wozã aɖaŋu kple ʋuʋu ƒe didime si to vovo vie ta la, ekpena ɖe ame ŋu be ŋusẽ bliboa kple asitɔtrɔ le nɔnɔmewo ŋu nadzi ɖe edzi.
Seotud märksõnad Afɔ Dzɔdzɔe Deadlift
- Barbell Afɔ Dzɔdzɔe Deadlift
- Kamedede Siwo Doa Ŋusẽdodo Abɔta ƒe Kamedede
- Akɔta ƒe Kamedede kple Barbell
- Deadlift Vovototowo na Hamstrings
- Afɔ Dzɔdzɔe Deadlift Mɔnu
- Ŋutilã ƒe Anyi ƒe Barbell Kamededewo
- Akɔta kple Ata ƒe Kamedede
- Afɔ Dzɔdzɔe Deadlift Form
- Barbell Kamededewo na Abɔta ƒe Kamedede
- Ŋusẽdodo ƒe Hehenasuku na Ata