Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi

• Kehaos: Kote
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sissejuhatus Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi

Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si Wobɔbɔ nɔ anyi nye kamedede si tua ŋusẽ ɖo si me woɖoa ŋku abɔta koŋ, gake ewɔa dɔ le abɔta ƒe akpa etɔ̃ kple akɔta ƒe akpa si le etame hã. Kamedede sia sɔ na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, elabena woate ŋu atrɔ asi le eŋu wòasɔ ɖe kamedede ƒe seƒe vovovowo nu. Ame ɖekaɖekawo ate ŋu atia kamedede sia be wòana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, wòana abɔta nali ke nyuie wu, eye wòana ame ƒe nɔnɔme nanyo wu.

Ülatuse sooritamine: Sisuline õpetus Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi

• Kɔ barbell la dzi va ɖo abɔta, eye nàna wò akɔta nanɔ dzɔdzɔe eye wò asibidɛwo nanɔ wò abɔta tẽ.
• Tu barbell la yi dzi vaseɖe esime wò abɔwo nakeke ɖe ta dzi bliboe, eye nàkpɔ egbɔ be mègatu wò abɔta le etame o.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàɖiɖi barbell la blewuu wòagaɖiɖi va ɖo abɔta ƒe kɔkɔme.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi

• **Grip kple Elbow Alignment**: Lé barbell la ɖe abɔta ƒe sɔsɔme eye asibidɛwo nadze ŋgɔ ŋgɔ. Ele be wò asiwo nakeke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ. Kpɔ egbɔ be wò abɔtawo le wò asibidɛwo te tẽ ne èle ekpɔm tso axadzi. Alesi wowɔa nu ɖe ​​ɖoɖo nu alea le vevie ŋutɔ be nàxe mɔ ɖe nuteɖeamedzi si mesɔ o nu le wò asibidɛwo kple abɔta ŋu.
• **Ʋuʋu si Dzi Woɖu**: Kɔ barbell la ɖe dzi tẽ vaseɖe esime wò abɔwo nakeke bliboe, gake màgatu wò abɔta o. Tsɔe vie, emegbe nàɖiɖi barbell la blewuu atrɔ ayi afisi nèdze egɔme tsoe. Ƒo asa na barbell la dada kaba elabena ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Yagbɔgbɔ ƒe Mɔnu**: Yagbɔgbɔ nyuie nye

Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi KKK

Kas algajad saavad teha Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Military Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme siwo le bɔbɔe eye nàlé fɔ ɖe nɔnɔme ŋu be nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be aɖaŋu si sɔ.

Millised on tavalised variatsioonid Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi?

• Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si Wobɔbɔ nɔ Kɔ Megbe: Tɔtrɔ sia bia be woaɖiɖi barbell la ɖe kɔ megbe tsɔ wu be wòaɖiɖi ɖe ŋgɔgbe, si ate ŋu atɔ ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo gake ele be woawɔe kple ŋuɖɔɖɔɖo le esi abɔta ate ŋu agate ɖeɖi ame ŋu geɖe wu ta.
• Asrafowo ƒe Nyadzɔdzɔŋlɔla Siwo Nɔ anyi Kple Tsitretsitsi ƒe Kakɛwo: Tɔtrɔ sia zãa tsitretsiɖeŋu ƒe kaƒomɔ̃wo ɖe kpekpemewo teƒe, si naa teteɖeanyi ɣesiaɣi le ʋuʋua katã me eye wòkpena ɖe lãmekawo ƒe tsitsi ŋu.
• Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si Wobɔbɔ nɔ anyi: Tɔtrɔ sia zãa mɔ̃ aɖe koŋ si ate ŋu ana woali ke wu eye woaɖu wo dzi, si wɔe be wònye tiatia nyui aɖe na gɔmedzelawo alo amesiwo xɔ abi le abɔta.
• Arnold Press: Wotsɔ ŋkɔ na tɔtrɔ sia tso Arnold Schwarzenegger ƒe ŋkɔ me, eye wòbia be woatrɔ asibidɛwo tso esi wodze ŋgɔ ŋutilãa le ʋufɔti la ƒe gɔme va ɖo ŋkume ɖe ŋgɔ le etame, eye woaɖo taɖodzinu na...

Millised on head täiendavad harjutused Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si bɔbɔ nɔ anyi?

• Fli Siwo Le Tsitrenu: Fli Siwo Le Tsitrenu wɔa dɔ le trapezius kple deltoids ŋu, abe Seated Military Press ene, si wɔnɛ be ametia ƒe akpa si le etame ƒe ŋusẽ nyona ɖe edzi eye wòkpena ɖe ame ŋu be wòanɔ te nyuie wu.
• Push-ups: Push-ups wɔa dɔ kple triceps, abɔta, kple akɔta ƒe lãmekawo, siwo le vevie ŋutɔ na Seated Military Press ƒe ʋuʋu yi dzi, si wɔnɛ be mamlɛtɔa ƒe dɔwɔwɔ kple emetsonuwo nyona ɖe edzi.