Akɔta Bench Press - Abɔtawo

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

Sissejuhatus Akɔta Bench Press - Abɔtawo

The Chest Bench Press - Elbows kamedede nye ŋusẽdodo hehexɔxɔ ƒe kamedede si koŋ woɖona ɖe akɔta ƒe lãmekawo ŋu, esime wògawɔa dɔ ɖe abɔta kple afɔ etɔ̃ hã ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, siwo le didim be yewoana ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Ame ɖekaɖekawo ate ŋu atiae be yewoawɔ kamedede sia menye le eƒe ŋutilã me viɖewo ta ko o, ke boŋ be woana dɔwɔwɔ ƒe kamedede bliboa nanyo ɖe edzi, woƒe tenɔnɔ nanyo ɖe edzi, kple kamedefefewo ƒe ŋutete dodo ɖe ŋgɔ hã.

Ülatuse sooritamine: Sisuline õpetus Akɔta Bench Press - Abɔtawo

• Lé barbell la kple asiléƒe si keke vie wu abɔta, asibidɛwo nadze ŋgɔ wò, eye wò asibidɛwo nanɔ dzɔdzɔe.
• Ðe barbell la ɖe anyi blewuu va ɖo wò akɔta, eye nàna wò abɔta nanɔ dzogoe 90 dzi eye nàtsɔe ade eme be wòakpɔ wò abɔta ta.
• Tu barbell la ɖe dzi va ɖo afisi nèdze egɔme tsoe, eye nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nɔnɔmetata la sɔ le kamededea katã me.

Nõuanded sooritamiseks Akɔta Bench Press - Abɔtawo

• Ʋuʋu si Dzi Wokpɔna: Ðe ʋuƒoa blewuu ɖo ta wò akɔta, nàkpɔ egbɔ be wò abɔta le dzogoe si nye dzidzenu 90 dzi eye womele dzo dam ɖe axawo dzi o. Vodada si bɔ enye be woatsɔ aŋea aƒu gbe kabakaba akpa alo woana abɔta nakeke ɖe gota, si ate ŋu ana ame naxɔ abi le abɔta.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yezi barbell la dzi vaseɖe esime wò abɔwo nakeke bliboe, gake mègatu wò abɔtawo ɖe etame o. Esia nana nèkpɔa kamededea ƒe viɖe bliboa.
• Yagbɔgbɔ ƒe Mɔnu: Ele vevie be nàgbɔ ya nyuie le kamedede sia me. Gbugbɔ ya ne èle ɖiɖim

Akɔta Bench Press - Abɔtawo KKK

Kas algajad saavad teha Akɔta Bench Press - Abɔtawo?

Ẽ, gɔmedzelawo ate ŋu awɔ Chest Bench Press - Elbows kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Wokafui hã be ame si kpɔa nu alo hehenala nanɔ anyi hena dedienɔnɔ, vevietɔ ne èle kamededea srɔ̃m zi gbãtɔ. Ele be gɔmedzelawo nalé fɔ ɖe aɖaŋua bibi ŋu hafi adzi woƒe kpekpeme ɖe edzi vivivi.

Millised on tavalised variatsioonid Akɔta Bench Press - Abɔtawo?

• Decline Bench Press: Le tɔtrɔ sia me la, woɖoa zikpui la ɖe dzogoe si bɔbɔ wu dzi si tɔa ŋku akɔta ƒe lãmeka siwo le ete eye menaa nuteɖeamedzi boo aɖeke nɔa abɔta o.
• Close Grip Bench Press: Tɔtrɔ sia lɔ asiléƒe si le kpuie wu ɖe eme, si trɔa susu yia akɔta etɔ̃ kple akɔta ƒe lãmeka ememetɔwo dzi.
• Wide Grip Bench Press: Tɔtrɔ sia lɔ asiléƒe si keke wu ɖe eme, si tɔa ŋku akɔta ƒe lãmeka siwo le gota kple akɔta ƒe lãkusiwo le mɔ si lolo wu nu.
• Dumbbell Bench Press: Le esi teƒe be woazã barbell la, tɔtrɔ sia zãa dumbbell, si wɔnɛ be woate ŋu aʋuʋui le teƒe geɖe wu eye wòkpena ɖe ame ŋu be woaɖɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe ɖo.

Millised on head täiendavad harjutused Akɔta Bench Press - Abɔtawo?

• Incline Dumbbell Press: Kamedede sia kpena ɖe akɔta ƒe bench press ŋu to ŋkuléle ɖe akɔta ƒe lãmeka siwo le etame ŋu, si ɖewohĩ maxɔ susu boo aɖeke le bench press gbadzaa la me o, si wɔnɛ be lãmekawo ƒe tsitsi da sɔ.
• Dips: Dips nye kpeɖeŋutɔ nyui aɖe na akɔta bench press kamedede elabena woƒe susu nɔa akɔta ƒe akpa si le anyime kple triceps ŋu, si naa akɔta ƒe kamedede blibo eye wòdoa lãmekawo ƒe sɔsɔ ɖe ŋgɔ.