Band ƒe Axadzi Kɔkɔ

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

Sissejuhatus Band ƒe Axadzi Kɔkɔ

Band Lateral Raise nye tsitretsitsi ƒe kamedede si koŋ woɖona ɖe abɔta, si naa lãmekawo ƒe ŋusẽ kple dzidodo nyona ɖe edzi. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoadzi yewoƒe tame ƒe ŋusẽ kple tenɔnɔ ɖe edzi. Amewo adi be yewoawɔ kamedede sia elabena menye ɖeko wòdoa abɔta ƒe lãmesẽ ɖe ŋgɔ ko o, ke ekpena ɖe ame ŋu le gbesiagbedɔwo wɔwɔ bɔbɔe me eye wòxea mɔ na abɔta ƒe abixɔxɔ ƒe afɔkua.

Ülatuse sooritamine: Sisuline õpetus Band ƒe Axadzi Kɔkɔ

• Na wò abɔwo nanɔ dzɔdzɔe eye nàkɔ wo ɖe dzi vivivi ɖe axawo dzi vaseɖe esime woaɖo abɔta, eye nàkpɔ egbɔ be yelé tsitretsiɖeŋu ƒe ka la ɖe te.
• Tɔ vie le ʋuʋua tame, nàse wò abɔta ƒe lãmekawo ƒe tete.
• Ðe wò abɔwo ɖe anyi blewuu va ɖo afisi nèdze egɔme tsoe, eye nàlé ʋuʋua dzi kpɔkpɔ me ɖe asi eye màgana haƒoha la nagbugbɔ kaba o.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe akɔta le dzɔdzɔe le kamededea katã me.

Nõuanded sooritamiseks Band ƒe Axadzi Kɔkɔ

• Ʋuʋu si Dzi Woɖu: Ne èle wò abɔwo kɔm ɖe axawo dzi la, kpɔ egbɔ be ʋuʋua le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ kaƒomɔ̃a ɖe dzi, elabena esia ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi. Ele be wò abɔwo nanɔ dzɔdzɔe eye woasɔ kple anyigba le ʋuʋua tame.
• Na Abɔtawo Naɖiɖi: Vodada ɖeka si bɔ enye be woakɔ abɔta alo akɔ wo ɖe towo gbɔ le kamededea me. Esia ate ŋu ana kɔ nate ɖe ame dzi madzemadzee. Ke boŋ na wò abɔtawo naɖiɖi eye nàɖe dzi ɖi, eye nàtsɔ agbagbadzedzea aɖo wò deltoids, siwo nye lãmeka siwo nèɖo be yeado ŋusẽe to kamedede sia me la dzi.
• Gbɔgbɔ ƒe Mɔnu: Ðo ŋku edzi ɣesiaɣi be yeagbɔ ya nyuie

Band ƒe Axadzi Kɔkɔ KKK

Kas algajad saavad teha Band ƒe Axadzi Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Band Lateral Raise kamededea godoo. Kamedede sia sɔ nyuie na gɔmedzelawo elabena ekpena ɖe ame ŋu wòdoa ŋusẽ abɔta ƒe lãmekawo, vevietɔ deltoids. Gake ele vevie be gɔmedzelawo nadze egɔme kple kekeli ƒe tsitretsitsi ƒe kaƒomɔ̃wo eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woaƒo asa na abi ɖesiaɖe si ate ŋu axɔ wo. Wokafui hã be ame aɖe si nya nu tso kamededea ŋu, abe ame ŋutɔ ƒe hehenala ene, nakpɔ kpekpe gbãtɔawo dzi be wòakpɔ egbɔ be nɔnɔme kple aɖaŋu nyuitɔ.

Millised on tavalised variatsioonid Band ƒe Axadzi Kɔkɔ?

• One-Arm Band Lateral Raise hã li, si bia be woatsɔ alɔ ɖeka awɔ kamededea le ɣeyiɣi ɖeka me, si wɔnɛ be woate ŋu alé fɔ ɖe ame ɖekaɖekawo ƒe abɔta ƒe ŋusẽ ŋu geɖe wu.
• Incline Band Lateral Raise nye tɔtrɔ bubu, si wowɔna ne mlɔ zikpui si dzi woɖea afɔ le dzi, si tɔa ŋku abɔta ƒe lãmekawo tso dzogoe bubu dzi.
• Band Front Lateral Raise nye tɔtrɔ si me wokɔa band la ɖe ŋutilã ŋgɔ, eye woɖoa taɖodzinu na ŋgɔgbe deltoids wu axadzi.
• Mlɔeba la, Band Lateral Raise with Squat, si nye kamedede si wotsɔ ƒo ƒui si naa ŋutilã ƒe ʋuʋu kpena ɖe axadzifɔfɔ si wozãna tsã ŋu, si wɔa dɔ le abɔta kple afɔwo siaa ŋu.

Millised on head täiendavad harjutused Band ƒe Axadzi Kɔkɔ?

• Ŋgɔgbe Kɔkɔewo: Ŋgɔgbedodowo wɔa dɔ le abɔta ƒe ŋgɔgbekpa dzi, si nye ŋgɔgbe deltoids, si kpena ɖe axadzi deltoids siwo wowɔ dɔ le band lateral raises me ŋu, si kpena ɖe ame ŋu be abɔta ƒe tsitsi kple ŋusẽ si da sɔ.
• Reverse Flyes: Reverse flyes tɔa ŋku megbe deltoids, siwo dzi woŋea aɖaba ƒua dzi zi geɖe le abɔta ƒe kamedede me. To axadzi deltoids siwo wowɔna le band lateral raises me kpena ɖe wo ŋu me la, reverse flyes kpena ɖe ame ŋu wòdoa abɔta ƒe kamedede si le goglo nyuie ɖe ŋgɔ eye wòxea mɔ na lãmekawo ƒe masɔmasɔ.