Akɔta Bench Press - Asiléƒe ƒe Kekeme

• Kehaos: Miam Chest
• Varustus: Barbell - ammifoɔlorm.

Sissejuhatus Akɔta Bench Press - Asiléƒe ƒe Kekeme

Chest Bench Press - Grip Width kamedede nye ŋusẽdodo ƒe hehexɔxɔ ƒe ɖoɖo si koŋ woɖona ɖe akɔta ƒe lãmekawo ŋu, gake ewɔa dɔ le triceps kple deltoids hã ŋu, si wɔnɛ be ame ƒe tame ƒe ŋusẽ katã nɔa anyi. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu wòasɔ ɖe kamedede ƒe seƒe vovovowo nu to asitɔtrɔ le kpekpeme kple asiléle ƒe kekeme ŋu me. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoana yewoƒe ŋutete nanyo ɖe edzi le kamedefefewo kple gbesiagbenuwɔna siwo hiã be woatutu wo me.

Ülatuse sooritamine: Sisuline õpetus Akɔta Bench Press - Asiléƒe ƒe Kekeme

• Lé barbell la kple asi siwo keke vie wu abɔta ƒe kekeme, eye asibidɛwo nadze ŋgɔ wò afɔwo.
• Ðe barbell la ɖe anyi blewuu va ɖo wò akɔta, nàkpɔ egbɔ be wò abɔtawo bɔbɔ ɖe dzogoe 90 dzi eye wò asibidɛwo le dzɔdzɔe.
• Tu barbell la ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, eye nàkpɔ egbɔ be mègatu wò abɔta le ʋuʋua tame o.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Akɔta Bench Press - Asiléƒe ƒe Kekeme

• Ŋutilã ƒe Nɔnɔme Nyui: Mlɔ zikpui la dzi gbadzaa eye nàtsɔ wò afɔwo aɖo anyigba sesĩe. Esia naa liƒo kple dadasɔ. Ƒo asa na wò afɔwo alo akɔtafɔfɔ tso zikpui dzi le agbalẽtamɔ̃a dzi, elabena esia ate ŋu ana nànɔ anyi si meli ke o eye wòate ŋu axɔ abi.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na atikplɔa dada kabakaba kple etutu tso wò akɔta. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi vevie. Ke boŋ ɖiɖi atikplɔa ɖe wò akɔta blewuu eye nàɖu edzi, eye nàgazi edzi ake evɔ màgatu wò abɔta o. Esia nana wò lãmekawo nɔa teteɖeanyi me ɣesiaɣi eye wònaa kamededea wɔa dɔ nyuie wu.
• Yagbɔgbɔ ƒe Mɔnu: Yagbɔgbɔ

Akɔta Bench Press - Asiléƒe ƒe Kekeme KKK

Kas algajad saavad teha Akɔta Bench Press - Asiléƒe ƒe Kekeme?

Ẽ, gɔmedzelawo ate ŋu awɔ Chest Bench Press - Grip Width kamededea godoo. Gake ele be woadze egɔme kple kpekpeme siwo le bɔbɔe wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame si kpɔa nu alo hehenala nanɔ gbɔwò be wòakpe ɖe ŋuwò ahakpɔ egbɔ be dedienɔnɔ le asiwò. Abe alesi wòle le kamededewo katã gome ene la, ele vevie be gɔmedzelawo nadzi woƒe kpekpeme ɖe edzi vivivi esi wole ŋusẽ tum ɖo.

Millised on tavalised variatsioonid Akɔta Bench Press - Asiléƒe ƒe Kekeme?

• Wide Grip Bench Press: Le tɔtrɔ sia me la, asiléƒea keke wu abɔta ƒe kekeme le wo nɔewo dome, si tɔa ŋku akɔta ƒe lãmeka siwo le gota eye wòɖea triceps ƒe gomekpɔkpɔ le eme dzi kpɔtɔna.
• Reverse Grip Bench Press: Esia bia be nàlé barbell la kple asibidɛ siwo dze ŋgɔ wò, si ate ŋu akpe ɖe ŋuwò nàɖo taɖodzinu ɖe ​​akɔta ƒe akpa si le etame kple akɔta etɔ̃ ŋu nyuie wu.
• Moderate Grip Bench Press: Asiléƒe sia keke vie wu abɔta ƒe kekeme ko, eye wònana wodaa asɔ le akɔta kple afɔ etɔ̃ ƒe lãmekawo taɖodzinu dome.
• Mixed Grip Bench Press: Tɔtrɔ sia bia be asi ɖeka zãa asiléƒe si le etame eye evelia zãa asiléƒe si le ete, si ate ŋu akpe ɖe ame ŋu wòaɖɔ lãmekawo ƒe masɔmasɔwo ɖo.

Millised on head täiendavad harjutused Akɔta Bench Press - Asiléƒe ƒe Kekeme?

• Dips: Dips kpena ɖe Chest Bench Press ŋu to akɔta ƒe akpa si le anyime kple triceps, si kpena ɖe ame ŋu wòdoa ŋusẽ akɔta ƒe akpa bliboa hewɔa eƒe ɖiɖime.
• Push-ups: Push-ups nye kamedede gã aɖe si kpena ɖe Chest Bench Press ŋu elabena menye ɖeko woɖoa taɖodzinu na akɔta ƒe lãmekawo ko o, ke wowɔa dɔ na abɔta kple abɔta etɔ̃ hã, si doa ŋusẽ ame ƒe tame ƒe ŋusẽ bliboa.