Band axadzi kɔkɔ

• Kehaos: Kote
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Deltoid Lateral
• Teisene Lihased: Deltoid Anterior, Serratus Anterior

Sissejuhatus Band axadzi kɔkɔ

Band Lateral Raise nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku abɔta, vevietɔ deltoids, si kpena ɖe ame ŋu be lãmekawo ƒe ɖiɖi, nɔnɔme, kple ametia ƒe akpa si le etame ƒe ŋusẽ bliboa nyona ɖe edzi. Kamedede sia si mekpɔa ŋusẽ boo o la sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le tsitretsiɖeŋua ŋu bɔbɔe. Amewo adi be yewoawɔ kamedede sia be yewoƒe abɔta nasẽ ɖe edzi, adzi lãmekawo ƒe gɔmesese ɖe edzi, eye yewoƒe dɔwɔwɔ ƒe ŋutete nanyo ɖe edzi na gbesiagbedɔwo.

Ülatuse sooritamine: Sisuline õpetus Band axadzi kɔkɔ

• Ne èbɔbɔ wò abɔta vie la, kɔ wò abɔwo ɖe axawo dzi vaseɖe esime woaɖo abɔta, eye nàkpɔ egbɔ be yeƒe asibidɛwo le dzɔdzɔe.
• Tsɔe tɔ vie le ʋuʋua tame sɛkɛnd ɖeka, eye nàse alesi wò abɔta ƒe lãmekawo le tetem ɖe eŋu la le ɖokuiwò me.
• Ðe wò abɔwo ɖe anyi vivivi trɔ yi anyime va ɖo wò axawo dzi, eye nàlé kaƒomɔ̃a dzi ɖuɖu me ɖe asi ɣesiaɣi.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le sesẽm eye wò ŋutilã nanɔ teƒe ɖeka le ʋuʋua katã me.

Nõuanded sooritamiseks Band axadzi kɔkɔ

• Dzra Wò Ʋuʋu Dzi: Ne èle band lateral raise wɔm la, ele vevie be nàɖu ʋuʋua dzi le mɔ si dzi nèle yi dzi kple esi nèle ɖiɖim siaa. Ƒo asa na ʋuʋudedi alo ŋusẽ zazã atsɔ akɔ kaƒomɔ̃a ɖe dzi, elabena esia ate ŋu ana wòanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi.
• Na Wò Abɔwo Nanɔ Dzɔdzɔe: Ele be wò abɔwo nanɔ dzɔdzɔe alo woabɔbɔ vie le abɔta ne èle ka la kɔm. Kɔkɔ kple abɔta siwo wobɔbɔ ate ŋu ana nuteɖeamedzi si mesɔ o naɖo wò ƒunukpeƒewo dzi eye meɖoa ŋku abɔta ƒe lãmekawo dzi nyuie o.
• Ƒo Asa Na Kpekpeme Gã Zazã: Vodada ɖeka si bɔ enye be woazã haƒonu si kpekpe akpa, kple susu be ana nu nado tso eme kabakaba. Esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Anyo wu be nàzã ka si me kɔ wu eye nàwɔ kamededea nyuie.
• Lé Wò Ʋuʋuwo Me Cons

Band axadzi kɔkɔ KKK

Kas algajad saavad teha Band axadzi kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ band lateral raise exercise la godoo. Enye kamedede gã aɖe si doa ŋusẽ abɔta, vevietɔ deltoids. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple kekeli ƒe tsitretsitsi ƒe haƒoƒo eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woaƒo asa na abixɔxɔ. Ne wole ŋusẽ tum ɖo eye wole kamededea nyam nyuie la, woate ŋu adzi tsitretsiɖeŋua ɖe edzi vivivi. Ne vevesese alo vevesese aɖe do mo ɖa le kamededea me la, ele be woadzudzɔe enumake, eye ate ŋu abia aɖaŋuɖoɖo tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Band axadzi kɔkɔ?

• Seated Band Lateral Raise bia be woawɔ kamededea tso anyinɔƒe, si ate ŋu akpe ɖe ame ŋu be woaɖe abɔta ƒe lãmekawo ɖe vovo nyuie wu.
• One-Arm Band Lateral Raise nye tɔtrɔ si me nèwɔa kamededea le alɔ ɖeka ɖeka me, si wɔnɛ be wò susu nɔa abɔta ɖesiaɖe ŋu geɖe wu.
• Band Lateral Raise with Squat ƒoa lateral raise kple squat nu ƒu, si naa ŋutilã bliboa ƒe kamedede.
• Alternating Band Lateral Raise nye tɔtrɔ si me nèkɔa alɔ ɖeka ɖe dzi le ɣeyiɣi ɖeka me, trɔna le ɖusime kple miame dome, si ate ŋu akpe ɖe ŋuwò nàda asɔ ahawɔ ɖeka nyuie wu.

Millised on head täiendavad harjutused Band axadzi kɔkɔ?

• Overhead press exercises hã kpena ɖe Band lateral raises ŋu elabena menye lateral deltoids koe wowɔa dɔ le o ke wowɔa dɔ le anterior deltoids kple triceps hã ŋu, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ nyuie eye wònaa abɔta ƒe dɔwɔwɔ bliboa nyona ɖe edzi.
• Fli siwo le tsitrenu nye kpeɖeŋutɔ gã bubu na Band ƒe axadzi kɔkɔwo, elabena woɖoa taɖodzinu na axadzi kple megbe deltoids siaa, si kpena ɖe ame ŋu be abɔta ƒe tsitsi da sɔ eye wònaa nɔnɔme kple abɔta ƒe ʋuʋu nyona ɖe edzi.