Akɔta ƒe Dɔwɔnu Gã
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Sissejuhatus Akɔta ƒe Dɔwɔnu Gã
Pectoralis Major kamedede, si woyɔna zi geɖe be akɔta ƒe kamedede, nye mɔ nyui aɖe si dzi woato ado ŋusẽ ame ƒe akpa si le etame ahawɔ eƒe gbeɖiɖi ƒe sesẽme, eye wòaɖo akɔta ƒe lãmekawo koŋ. Esɔ na amesiame si le didim be yeana yeƒe tame ƒe ŋusẽ nanyo ɖe edzi, tso kamedede lɔ̃lawo dzi va ɖo kamedefefewɔla bibiwo dzi. Ame ɖekaɖekawo ate ŋu atiae be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe dzedzeme nanyo ɖe edzi, be ŋusẽ nanɔ yewo katã ŋu, alo yewoana yewoƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefewo kple gbesiagbedɔ siwo bia be ŋusẽ nanɔ yewo ƒe tame ŋu.
Ülatuse sooritamine: Sisuline õpetus Akɔta ƒe Dɔwɔnu Gã
- Dze egɔme kple mlɔ anyi ɖe zikpui dzi, wò afɔwo nanɔ anyigba sesĩe eye nàzi wò akɔta ɖe zikpui la dzi.
- Lé barbell la kple wò asiwo siwo keke vie wu abɔta ƒe kekeme, eye asibidɛwo nadze ŋgɔ wò afɔwo, eye nàkɔe tso agbatsɔkekea dzi.
- Ðe barbell la ɖe anyi vivivi va ɖo wò akɔta, eye nàkpɔ egbɔ be wò abɔtawo le dzogoe si nye dzidzenu 90 dzi.
- Tu barbell la ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, eye màxe wò abɔta o.
- Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ barbell la ɖe agbaa dzi nyuie.
Nõuanded sooritamiseks Akɔta ƒe Dɔwɔnu Gã
- **Zã Agbalẽvi Nyui**: Vodada siwo bɔ wu dometɔ ɖekae nye agbalẽvi nyuitɔ zazã o. Ne èle kamededewo abe bench press ene wɔm la, kpɔ egbɔ be wò afɔwo le gbadzaa le anyigba, wò akɔta le gbadzaa ɖe zikpui la ŋu, eye wò asiwo keke vie wu abɔta ƒe kekeme. Ne èɖiɖi atikplɔa ɖe anyi la, wɔe le mɔ si dzi nàɖu nu vaseɖe esime wòaka wò akɔta, emegbe nàgatue ɖe dzi evɔ màtu wò abɔta o.
- **Mègakɔ Kpe Gbadza O**: Vodada bubu si bɔ enye be nàkɔ nu kpekpe akpa. Togbɔ be ele vevie be nàtsɔ nya ɖe ɖokuiwò ŋu hã la, kpekpeme siwo kpekpe akpa kɔkɔ ate ŋu ana nànɔ nɔnɔme nyui me nyuie o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si nàte ŋu akɔ bɔbɔe hena ƒe 10- 10.
Akɔta ƒe Dɔwɔnu Gã KKK
Kas algajad saavad teha Akɔta ƒe Dɔwɔnu Gã?
Ẽ, gɔmedzelawo ate ŋu awɔ kamedede siwo ƒe taɖodzinue nye Pectoralis Major, si nye lãmeka si wɔa akɔta ƒe lãmeka akpa gãtɔ le amegbetɔ ƒe ŋutilã me godoo. Gake ele vevie ŋutɔ be nàdze egɔme kple kpekpeme suewo alo kamedede si me kpekpeme mele o gɔ̃ hã be nàƒo asa na abixɔxɔ. Kamedede siwo sɔ na gɔmedzelawo dometɔ aɖewoe nye akɔtatutu, akɔta tete kple kpekpeme fafɛwo, kple akɔtadzodzoe kple dumbbells fafɛwo. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàlé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me be nàwɔ dɔ nyuie wu eye nàxe mɔ ɖe abixɔxɔ nu. Anyo hã be nàbia kamedede ŋuti nunyala alo hehenala ne èle kamedede ƒe ɖoɖo yeye aɖe gɔme dzem.
Millised on tavalised variatsioonid Akɔta ƒe Dɔwɔnu Gã?
- Pectoralis Major ƒe Sternocostal Head nye tɔtrɔ bubu si dzɔ tso sternum kple costal cartilages ade siwo le etame me.
- Pectoralis Major ƒe Ƒodo Ta, togbɔ be mebɔ o hã la, enye tɔtrɔ si dzɔna tso gotagome oblique kple rectus sheath me.
- Pectoralis Quartus nye Pectoralis Major ƒe tɔtrɔ si mebɔ o, si nye lãmeka sue aɖe si le pectoralis major ƒe akpa si le anyime.
- Pectoralis Minimus nye tɔtrɔ bubu si mebɔ o, si le Pectoralis Major te alo le eme, si dzɔna tso akɔta alo akɔta.
Millised on head täiendavad harjutused Akɔta ƒe Dɔwɔnu Gã?
- Dumbbell Flyes nye kamedede bubu si ɖea vi, elabena woƒe susu nɔa akɔta ƒe lãmekawo keke kple wo ƒoƒo ŋu, si wɔa dɔ na Pectoralis Major tẽ eye wòkpena ɖe lãmekaa ƒe nɔnɔme kple lolome ŋu.
- Incline Dumbbell Press kpena ɖe Pectoralis Major ŋu to alesi wòtɔa ŋku akɔta ƒe lãmekawo ƒe akpa si le etame, si wɔnɛ be lãmekawo tsina le akɔta ƒe akpa bliboa katã eye wòtsina gɔ̃ hã.
Seotud märksõnad Akɔta ƒe Dɔwɔnu Gã
- Ŋutilã ƒe kpekpeme ƒe akɔta kamedede
- Pectoralis Kamedede gã aɖe
- Ŋutilã ƒe kpekpeme Akɔta ƒe kamededewo
- Kamedede siwo doa ŋusẽ akɔta
- Aƒeme akɔta ƒe kamedede
- Ŋutilã ƒe kpekpeme ƒe kamedede na akɔta
- Pectoralis Ŋusẽdodo gã aɖe
- Dɔwɔnuwo ƒe akɔta kamedede aɖeke meli o
- Pectoralis Ŋutilã ƒe kpekpeme ƒe hehexɔxɔ gã aɖe
- Ŋutilã ƒe kpekpeme akɔta ƒe lãmekawo ƒe kamedede