Akɔta ƒe Nyrɔ

• Kehaos: Miam Chest
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Triceps Brachii

Sissejuhatus Akɔta ƒe Nyrɔ

Chest Dip nye kamedede sesẽ aɖe si wotsɔ ƒo ƒui si koŋ tɔa ŋku akɔta, abɔta, kple abɔta, si doa lãmekawo ƒe tsitsi kple ŋusẽ ɖe ŋgɔ. Esɔ na amesiame tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, eye ŋutete le esi be wòatrɔ asi le eƒe sesẽme ŋu to kpekpeme tsɔtsɔ kpee alo asitɔtrɔ le aɖaŋua ŋu me. Amewo adi be yewoawɔ Chest Dips elabena mehiã dɔwɔnu sesẽwo o, woate ŋu awɔe le afisiafi kloe, eye wowɔa kamedede si me kɔ nyuie le eƒe tame.

Ülatuse sooritamine: Sisuline õpetus Akɔta ƒe Nyrɔ

• Ðe wò ŋutilã ɖe anyi blewuu to wò abɔtawo bɔbɔ kple ŋgɔgbe vie me, vaseɖe esime wò akɔta naka asi ʋuƒoawo ŋu kloe alo wò abɔta nanɔ dzogoe 90 dzi, eye nàkpɔ egbɔ be yeƒe abɔtawo le anyi eye abɔta te ɖe wò ŋutilã ŋu.
• Tɔ vie le ʋuʋua ƒe gɔmedzedze, nàkpɔ egbɔ be wotu wò akɔta do goe eye wò abɔta trɔ gbɔ.
• Zã wò akɔta kple afɔ etɔ̃ ƒe lãmekawo nàtsɔ atutu wò ŋutilã ɖe dzi vaseɖe esime wò abɔwo nagakeke bliboe ake, nàtrɔ ayi nɔnɔme si me nèle gbã la me.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ ɣesiaɣi be yelé nɔnɔme nyuitɔ me ɖe asi eye yeaɖu ye dzi le kamededea katã me.

Nõuanded sooritamiseks Akɔta ƒe Nyrɔ

• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to wò tsinyegoewo me. Ke boŋ, wɔ rep ɖesiaɖe kple ʋuʋu si dzi woɖu, si le bɔbɔe. Ðe wò ŋutilã ɖe anyi vaseɖe esime wò abɔta naɖo wò abɔta te, emegbe nàgatue ɖe dzi va ɖo afisi nènɔ le gɔmedzedzea me. Kamededea wɔwɔ kabakaba akpa alo ŋusẽ zazã atsɔ akɔ wò ŋutilã ɖe dzi ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Dzoxɔxɔ: Esia nye kamedede sesẽ aɖe si me ƒunukpeƒe kple lãmeka vovovowo le, eyata ele vevie be nàdo dzo nyuie hafi adze egɔme. Cardio alo dynamic stretching aɖewo wɔwɔ ate ŋu akpe ɖe ŋuwò nàdzra wò lãmekawo kple ƒunukpeƒewo ɖo ɖe dɔwɔna la ŋu, si aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Depth of Dip: Ðeka si bɔ

Akɔta ƒe Nyrɔ KKK

Kas algajad saavad teha Akɔta ƒe Nyrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Chest Dip kamededea, gake ele be woakpɔ nyuie le nɔnɔme nyuitɔ me léle ɖe asi ŋu be woagaxɔ abi o. Enye kamedede sesẽ aɖe si bia ŋusẽ le akɔta, abɔta, kple abɔwo me. Ðewohĩ ahiã be gɔmedzelawo nadze egɔme kple kamedede si ŋu wokpena ɖo alo bench dips vaseɖe esime ŋusẽ nasu wo si be woate ŋu awɔ kamededea nyuie. Wokafui ɣesiaɣi be hehenala alo ame bibi aɖe nakpɔ edzi ne èle kamedede yeye aɖe gɔme dzem.

Millised on tavalised variatsioonid Akɔta ƒe Nyrɔ?

• Afɔ Dzɔdzɔe ƒe Akɔta ƒe Nyrɔ: Tɔtrɔ sia bia be nàna wò afɔwo nanɔ dzɔdzɔe eye woatso ɖe afɔkpodziwo ŋu, si wɔnɛ be wò nu vevitɔa ƒoa ƒu eye wònaa kamededea sesẽna ɖe edzi.
• Band-Assisted Chest Dips: Esia nye tɔtrɔ si sɔ na gɔmedzelawo afisi nèzãa tsitretsitsi ƒe haƒonu tsɔ kpena ɖe wò ʋuʋu ŋu, si wɔnɛ be kamededea nɔa bɔbɔe.
• Ring Chest Dips: Tɔtrɔ sia zãa kamedede ƒe asigɛwo ɖe asigɛ siwo sɔ kple wo nɔewo teƒe, si wɔnɛ be lãmeka siwo me mekɔna o dzina ɖe edzi eye wòtoa esia me wɔa lãmeka siwo naa lãmeka siwo li ke geɖe wu la ŋudɔ.
• Single Bar Chest Dips: Kamededea ƒe akpa sia bia be woawɔ dip la ɖe bar ɖeka dzi, si bia be woada asɔ geɖe wu eye woali ke le nu veviawo me.

Millised on head täiendavad harjutused Akɔta ƒe Nyrɔ?

• Bench Press nye kamedede bubu si ɖea vi si kpena ɖe Chest Dips ŋu, elabena eɖoa taɖodzinu na lãmeka ƒe hatsotso siwo sɔ, vevietɔ akɔta kple akɔta, eye wònaa woate ŋu akɔ kpekpeme kpekpe wu be wòana lãmekawo nadzi ɖe edzi.
• Dumbbell Flyes hã sɔ nyuie kple Chest Dips, elabena woɖea akɔta ƒe lãmekawo ɖe vovo, wonaa dzideƒonamenu bubu eye wòdoa lãmekawo ƒe tsitsi kple dzidodo ɖe ŋgɔ le mɔ si to vovo tso Dips kple Push-ups ƒe ʋuʋu ƒokpliwo gbɔ.