Alakpadada ƒe Hammer Press

• Kehaos: Miam Chest
• Varustus: Geduenuya
• Esmane Lihased: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Anterior, Triceps Brachii

Sissejuhatus Alakpadada ƒe Hammer Press

Lying Hammer Press nye kamedede si tua ŋusẽ ɖo si koŋ tsia dzi ɖe akɔta ƒe lãmekawo ŋu, gake ewɔa dɔ ɖe abɔta kple abɔta etɔ̃ hã ŋu, si naa kamedede si me kɔ nyuie le ŋutilã ƒe akpa si le etame. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena edoa lãmekawo ƒe tsitsi ɖe ŋgɔ, enaa ame ƒe tame ƒe ŋusẽ nyona ɖe edzi, eye ate ŋu akpe ɖe ame ŋu be ŋutilã ƒe dɔwɔwɔ bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Alakpadada ƒe Hammer Press

• Ne wò afɔwo le gbadzaa ɖe anyigba be woali ke la, do wò abɔwo ɖe dzi bliboe ɖe wò akɔta, eye nàna wò abɔta nabɔbɔ vie be màgate ɖeɖi ŋuwò o.
• Ðe dumbbells la ɖe anyi vivivi va ɖo wò akɔta ƒe axawo dzi, eye nàkpɔ egbɔ be wò abɔtawo le dzogoe 90 dzi.
• Tɔ vie le ʋuʋua ƒe gɔmedzedze, emegbe nàtu dumbbells la agbugbɔ ayi dzi va ɖo afisi nèdze egɔme tsoe to wò akɔta ƒe lãmekawo zazã me.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye yeanɔ te le kamededea katã me.

Nõuanded sooritamiseks Alakpadada ƒe Hammer Press

• Ʋuʋu si Dzi Woɖu: Ðe kpekpemeawo ɖe anyi blewuu va ɖo wò akɔta ƒe axawo to wò abɔtawo bɔbɔ me. Ele be wò abɔta nanɔ dzogoe si ade dzidzenu 90 dzi le ʋuʋua ƒe gɔme. Ƒo asa na wò abɔwo ɖiɖi akpa elabena esia ate ŋu ana nuteɖeamedzi si mehiã o naɖo wò abɔta.
• Kekeɖenu Bliboe: Tu dumbbells la yi dzi va ɖo afisi nèdze egɔme tsoe, nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o. Vodada si bɔ enye be woaxe abɔta le ʋuʋua tame, si ate ŋu ana ƒunukpeƒewo naxɔ abi.
• Gbɔgbɔ ƒe Mɔnu: Gbugbɔ ya ne èle kpekpemeawo dzi ɖem kpɔtɔ eye nàgbɔ ya ne èle tutum

Alakpadada ƒe Hammer Press KKK

Kas algajad saavad teha Alakpadada ƒe Hammer Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Hammer Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Anyo hã be nàna hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be nàkpɔ egbɔ be yese aɖaŋu nyuitɔ gɔme. Ne ŋusẽ le ŋuwò eye kakaɖedzi le ŋuwò la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi.

Millised on tavalised variatsioonid Alakpadada ƒe Hammer Press?

• Decline Hammer Press: Wowɔa tɔtrɔ sia le decline bench, si tea gbe ɖe akɔta ƒe lãmeka siwo le ete dzi.
• Single Arm Hammer Press: Le tɔtrɔ sia me la, èwɔa kamededea abɔ ɖeka, si ate ŋu akpe ɖe ŋuwò nàkpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ.
• Hammer Press with Resistance Bands: Le esi teƒe be tɔtrɔ sia nazã mɔ̃ la, ezãa tsitretsitsi ƒe kaƒomɔ̃wo tsɔ naa teteɖeanyia.
• Wide Grip Hammer Press: Tɔtrɔ sia bia be woazã asiléƒe si keke wu ɖe asiléƒeawo ŋu, si ate ŋu akpe ɖe ame ŋu be woaɖo taɖodzinu na akɔta ƒe lãmekawo ƒe akpa si le gota.

Millised on head täiendavad harjutused Alakpadada ƒe Hammer Press?

• Push-ups: Push-ups wɔa dɔ le lãmeka gbãtɔ siwo wɔa dɔ abe Lying Hammer Press ene - akɔta kple triceps. Wowɔa dɔ le ŋutilã ƒe akpa vevitɔ kple eƒe akpa si le ete hã, si doa ŋutilã bliboa ƒe ŋusẽ kple liƒo si ate ŋu ana dɔwɔwɔ nanyo ɖe edzi le Lying Hammer Press me ɖe ŋgɔ.
• Tricep Dips: Tricep Dips kpena ɖe Lying Hammer Press ŋu to ŋkuléle ɖe triceps, si nye lãmeka evelia siwo wozãna le Lying Hammer Press me dometɔ ɖeka ŋu koŋ, si wɔnɛ be lãmeka siawo ƒe ŋusẽ kple dzidodo bliboa nyona ɖe edzi.