Akɔta Bench Press - Abɔta

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

Sissejuhatus Akɔta Bench Press - Abɔta

The Chest Bench Press - Shoulders exercise nye ŋusẽdodo ƒe kamedede si ku ɖe akɔta ƒe lãmekawo koŋ ŋu, gake ewɔa dɔ le deltoids kple triceps hã ŋu. Kamedede sia sɔ na amesiame si le didim be yeatu ametia ƒe akpa si le etame ƒe ŋusẽ ɖo, vevietɔ le akɔta kple abɔta. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, be yewoƒe nɔnɔme nanyo ɖe edzi, alo yewoana kamedefefewo katã nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Akɔta Bench Press - Abɔta

• Lé barbell la kple wò asiwo siwo keke vie wu abɔta ƒe kekeme, eye asibidɛwo nadze ŋgɔ wò afɔwo, eye nàkɔ atikplɔa ɖe dzi tso agbatsɔkekea dzi (alo nàna spotter nakpe ɖe ŋuwò).
• Ðe atikplɔa ɖe anyi blewuu va ɖo wò akɔta, eye nàna wò abɔta nanɔ dzogoe 90 dzi eye wò asibidɛwo nanɔ wò abɔta tẽ.
• Ne atikplɔa nya ka wò akɔta ko la, gatutu atikplɔa ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, eye nàkpɔ egbɔ be mègatu wò abɔta alo kɔ wò akɔta tso zikpui dzi o.
• Gbugbɔ ɖiɖi kple kɔklɔ ƒe ɖoɖoa na gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtsɔ barbell la aɖo agba dzi dedie alo nàna wò spotter nakpe ɖe ŋuwò.

Nõuanded sooritamiseks Akɔta Bench Press - Abɔta

• Ƒo Asa Na Wò Akɔta Ƒe Akɔta: Vodada si bɔ enye akɔta ƒoƒo le kamededea me. Esia ate ŋu ana ame naxɔ abi le akɔta eye lãmekawo nagawɔ dɔ nyuie o. Na wò akɔta nanɔ gbadzaa ɖe zikpui la dzi le kamededea katã me.
• Ʋuʋu si Dzi Woɖu: Ðe barbell la ɖe wò akɔta blewu eye nàɖu edzi, emegbe nàgatue ɖe dzi va ɖo afisi nèdze egɔme tsoe. Ƒo asa na barbell la dada kabakaba alo ŋusẽ zazã atsɔ atutui ɖe dzi, elabena esia ate ŋu ana nàxɔ abi eye lãmekawo nagawɔ dɔ nyuie o.
• Gbɔgbɔ Nyuie: Gbugbɔ ya ne èle barbell la ɖiɖim eye nàgbɔ ya esi nèle etum ɖe dzi. Esia kpena ɖe ŋuwò be wò ŋutilã nali ke eye wòana nu

Akɔta Bench Press - Abɔta KKK

Kas algajad saavad teha Akɔta Bench Press - Abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Chest Bench Press - Shoulders kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàlé fɔ ɖe nɔnɔme ŋu eye nàxe mɔ ɖe abixɔxɔ nu. Eɖea vi hã be hehenala alo ame bibi aɖe nafia mɔ wò le ɖoɖoa me be nàkpɔ egbɔ be aɖaŋu si sɔ. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe.

Millised on tavalised variatsioonid Akɔta Bench Press - Abɔta?

• Decline Bench Press: Eƒe akpa sia ku ɖe akɔta kple abɔta ƒe akpa si le anyime ŋu, eye woɖo zikpui la ɖe nɔnɔme si me wòaɖiɖi ɖo me.
• Bench Press si Woléna Ðe Asi: Ne ètsɔ wò asiwo te ɖe wo nɔewo ŋu le bar la dzi la, ètea gbe ɖe afɔ etɔ̃ kple abɔta dzi wu bench press si wozãna tsã.
• Dumbbell Bench Press: Dumbbell zazã ɖe barbell teƒe ate ŋu akpe ɖe abɔta ŋu wòaƒo wo ɖokui ɖe eme wu eye wòana woada asɔ ahali ke nyuie wu.
• Reverse Grip Bench Press: Tɔtrɔ sia, si me nèléa atikplɔa eye wò asibidɛwo dze ŋgɔ wò la, tɔa ŋku akɔta ƒe akpa si le etame kple abɔta le mɔ bubu nu wu bench press si wozãna edziedzi.

Millised on head täiendavad harjutused Akɔta Bench Press - Abɔta?

• Push-ups: Push-ups nye ŋutilã ƒe kpekpeme ƒe kamedede si koŋ woɖoa ŋku ɖe akɔta, abɔta, kple akɔta etɔ̃ ŋu, si sɔ kple akɔta ƒe bench press, gake ewɔa dɔ ɖe ametia ƒe akpa vevi kple eƒe akpa si le ete hã dzi, si wɔnɛ be wowɔa kamedede si me kɔ wu.
• Dumbbell Flyes: Kamedede sia ɖea akɔta ƒe lãmekawo ɖe vovo, si kpena ɖe akɔta ƒe bench press ŋu to kamedede si woɖo taɖodzinu na na akɔtaƒuwo me evɔ womeƒoa wo ɖokui ɖe abɔta kple abɔta etɔ̃ me fũ o, si wɔnɛ be lãmekawo ƒe tsitsi kple hayahaya ƒe susu nɔa wo ŋu.