Alakpadada Ðeka Kekeɖenudɔwɔwɔ

• Kehaos: Triceps, Ülemised õlad
• Varustus: Geduenuya

Sissejuhatus Alakpadada Ðeka Kekeɖenudɔwɔwɔ

Lying Single Extension nye kamedede si ɖea vi si me wotsia dzi ɖe akɔta ene koŋ ŋu, si naa ŋusẽ kple liƒo le ametia ƒe akpa si le ete la nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutetewo nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe afɔ ƒe ŋusẽ nanyo ɖe edzi, be klo ƒe ƒunukpeƒewo nate ŋu atrɔ ɖe nɔnɔmewo ŋu geɖe wu, eye wòakpe ɖe ame ŋu le abixɔxɔ nutsitsi alo eƒe ɖɔɖɔɖo me.

Ülatuse sooritamine: Sisuline õpetus Alakpadada Ðeka Kekeɖenudɔwɔwɔ

• Blo wò ɖusi klo eye nàtsɔe ava wò akɔta, eye nàtsɔ asi eveawo alé wò afɔkpodzi.
• He kloa blewuu wòate ɖe wò akɔta ŋu, eye nàkeke wò miasi ɖe enu tẽe ɖe anyigba.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàse wò akɔta kple akɔta ƒe kekeme.
• Ðe asi le ɖusifɔa ŋu atrɔ ayi afisi nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ kple miamefɔa.

Nõuanded sooritamiseks Alakpadada Ðeka Kekeɖenudɔwɔwɔ

• Ʋuʋu si Dzi Woɖu: Ne èle kpekpeme dzi ɖem kpɔtɔ la, bɔbɔ wò abɔta eye nàna wòadze le dzɔdzɔme nu ayi axawo dzi. Ele be nàɖiɖi kpekpeme la ɖe anyi le gotagome afã me aɖo ta wò ŋgonu. Vodada si bɔ enye be woaʋuʋu kpekpeme la kabakaba akpa. Kpɔ egbɔ be yelé ʋuʋu blewu si dzi woɖu la me ɖe asi be wòawɔ dɔ kple afɔ etɔ̃awo nyuie eye nàɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Abɔta ƒe Liƒo: Na wò abɔta nanɔ teƒe si sɔ le kamededea katã me. Vodada ɖeka si bɔ enye be nàʋuʋu abɔta, si ate ŋu ana wò susu nadzo le afɔkpodzia dzi eye wòana agba si mehiã o naɖo wò abɔta.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Ðe dumbbell la ɖe anyi vaseɖe esime wòaka wò ŋgonu kloe, emegbe nàkɔe ɖe dzi atrɔ ayi afisi nèdze egɔme tsoe to

Alakpadada Ðeka Kekeɖenudɔwɔwɔ KKK

Kas algajad saavad teha Alakpadada Ðeka Kekeɖenudɔwɔwɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Single Leg Extension ƒe kamededea. Enye kamedede bɔbɔe aɖe si ƒe taɖodzinu koŋue nyea abɔta ƒe lãkusi ene, si nye lãmeka siwo le ata ƒe ŋgɔgbe. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàzã nɔnɔme nyuitɔ eye nàdze egɔme kple kpekpeme si akɔ bɔbɔe. Ate ŋu aɖe vi na kamedede gɔmedzelawo be woadze kamedede sia gɔme kpekpeme aɖeke manɔmee vaseɖe esime woƒe dzi nadze eme le ʋuʋua me. Abe alesi wònɔna ɖaa ene la, wokafui be nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededea wɔm nyuie eye wòle dedie.

Millised on tavalised variatsioonid Alakpadada Ðeka Kekeɖenudɔwɔwɔ?

• Seated Single Arm Extension hã léa fɔ ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, gake èwɔa kamededea ne èbɔbɔ nɔ anyi, si ate ŋu akpe ɖe ŋuwò nàɖe tricep lãmekaa ɖe vovo.
• Lying Double Arm Extension nye tɔtrɔ si me wokekea abɔ eveawo ɖe enu le ɣeyiɣi ɖeka me esime womlɔ anyi, si naa kamedede si da sɔ wu.
• Wowɔa Incline Single Arm Extension le incline bench dzi, si trɔa kamededea ƒe dzogoe eye wòɖoa taɖodzinu na tricep lãmeka ƒe akpa vovovowo.
• Wowɔa Overhead Single Arm Extension ne wole tsitrenu alo bɔbɔ nɔ anyi, gake wokekea abɔa ɖe ta dzi, si ate ŋu akpe ɖe abɔta ƒe asitɔtrɔ kple liƒo ŋu wòanyo ɖe edzi.

Millised on head täiendavad harjutused Alakpadada Ðeka Kekeɖenudɔwɔwɔ?

• Squats nye kamedede bubu si kpena ɖe Lying Single Extension ŋu esi wowɔa nu ɖe ​​quadriceps, glutes, kple hamstrings ŋu, si wɔnɛ be ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo bliboa si hiã be woawɔ kekeɖenudɔa nyuie la nyona ɖe edzi.
• Aɖuɖɔtoewo hã kpena ɖe Lying Single Extension ŋu to lãmeka ƒe hatsotso mawo ke, vevietɔ quadriceps kple hamstrings, ŋudɔwɔwɔ me, eye wogadoa dadasɔ kple nuwɔwɔ aduadu ɖe ŋgɔ si ate ŋu ana kekeɖenudɔa ƒe dɔwɔwɔ nanyo ɖe edzi.