Anyigbadzi T-Raise

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Erector Spinae, Gluteus Maximus
• Teisene Lihased: Hamstrings, Infraspinatus, Trapezius Middle Fibers, Trapezius Upper Fibers

Sissejuhatus Anyigbadzi T-Raise

Floor T-Raise nye kamedede si me ŋusẽ boo aɖeke mele o si me wotsia dzi ɖe akɔta ƒe akpa si le etame, abɔta, kple eƒe akpa si le eme koŋ ŋu, si kpena ɖe ame ŋu be wòanɔ te, ada asɔ, eye wò ŋutilã ƒe ŋusẽ bliboa nanyo ɖe edzi. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, siwo dome gɔmedzelawo hã le, elabena mehiã dɔwɔnu aɖeke o eye woate ŋu atrɔ asi le eŋu bɔbɔe. Amewo adi be yewoawɔ kamedede sia be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, yewoate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, eye yewoado nɔnɔme nyuitɔ ɖe ŋgɔ, si ate ŋu ana yewoanɔ lãmesẽ me, eye woawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Anyigbadzi T-Raise

• Na wò asibidɛwo nadze ŋgɔ anyigba eye wò afɔwo naɖe wo nɔewo ɖa abe abɔta ene.
• Do wò akɔta eye nàkɔ wò akɔta, abɔwo, kple afɔwo tso anyigba le ɣeyiɣi ɖeka me, eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàna wò kɔ nade akpa aɖeke dzi o eye wò ŋku naɖiɖi be màgate ɖe wò kɔ dzi o.
• Ðe wò ŋutilã ɖe anyigba be nàwu kamededea gbugbɔgawɔ nu zi ɖeka, emegbe nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Anyigbadzi T-Raise

• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba. Ke boŋ tsɔ ʋuʋu blewuu si dzi nàɖu la kɔ wò akɔta kple abɔwo tso anyigba. Menye ɖeko esia kpena ɖe ame ŋu be woaxe mɔ ɖe abixɔxɔ nu ko o, ke enaa kamededea wɔa dɔ nyuie wu to lãmeka siwo sɔ ƒe gomekpɔkpɔ le eme me.
• Lé Ðokuiwò Ðe Ðoɖo Nu: Ele be wò ta, kɔ, kple wò akɔta nanɔ fli dzɔdzɔe dzi. Ƒo asa na ta kɔkɔ alo akɔta ƒoƒo fũu akpa elabena esia ate ŋu ana kɔ alo akɔta nate ɖe edzi.
• Gbɔgbɔ Nyuie: Gbɔgbɔ nye kamedede ɖesiaɖe ƒe akpa vevi aɖe, eye Floor T-Raise hã mele eme o. Eme

Anyigbadzi T-Raise KKK

Kas algajad saavad teha Anyigbadzi T-Raise?

Ẽ, gɔmedzelawo ate ŋu awɔ Floor T-Raise ƒe kamededea. Kamedede sia le bɔbɔe vie eye mehiã dɔwɔnu aɖeke o, si wɔe be wòsɔ na gɔmedzelawo. Ke hã, ele vevie be nàzã nɔnɔme nyuitɔ be nàƒo asa na abixɔxɔ. Ele be gɔmedzelawo nadze egɔme kple kpekpeme si le bɔbɔe wu alo kpekpeme aɖeke kura o eye woadzi ɖe edzi vivivi ne wole ŋusẽ tum ɖo. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, anyo be nàsrɔ̃ ʋuʋua le dɔnyala si wona hehee abe ame ŋutɔ ƒe hehenala ene ƒe mɔfiafia te.

Millised on tavalised variatsioonid Anyigbadzi T-Raise?

• Incline Bench T-Raise: Le tɔtrɔ sia me la, wowɔa kamededea le incline bench si tɔa ŋku lãmekaawo tso dzogoe bubu dzi dzi.
• T-Raise si le Tsitrenu: Le esi teƒe be woamlɔ anyigba la, wowɔa tɔtrɔ sia le tsitrenu, eye wozãa dumbbells alo tsitretsitsi ƒe kaƒomɔ̃wo.
• Single Arm T-Raise: Tɔtrɔ sia bia be woawɔ kamededea alɔ ɖeka ɖeka, si ate ŋu akpe ɖe ame ŋu woade dzesi lãmekawo ƒe masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.
• T-Raise with Twist: Le tɔtrɔ deŋgɔ sia me la, wotsɔa twist kpena ɖe ʋuʋua tame be wòagawɔ dɔ ɖe akɔta kple abɔta ƒe lãmekawo ŋu geɖe wu.

Millised on head täiendavad harjutused Anyigbadzi T-Raise?

• Plank nye kamedede bubu si ɖea vi si kpena ɖe Floor T-Raise ŋu elabena menye ɖeko wòdoa ŋusẽ nuto si le eme ko o, ke ewɔa dɔ ɖe abɔta kple akɔta ƒe lãmekawo hã ŋu, si naa liƒo kple dadasɔ si le vevie ŋutɔ na Floor T-Raise wɔwɔ nyuie la nyona ɖe edzi.
• Dumbbell fliwo ate ŋu akpe ɖe Floor T-Raise hã ŋu to ŋusẽdodo megbe ƒe lãmekawo kple nɔnɔme nyuitɔ me, si kpena ɖe ame ŋu be nɔnɔme nyuitɔ nanɔ anyi esime wole Floor T-Raise wɔm eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.