Band tsitrenu fli

• Kehaos: Kote
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Deltoid Lateral
• Teisene Lihased: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Band tsitrenu fli

Band Upright Row nye tsitretsitsi ƒe kamedede si koŋ tɔa ŋku abɔta kple mɔ̃wo, gake wòwɔa dɔ le biceps kple akɔta ƒe lãmekawo hã ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le sesẽa ŋu bɔbɔe to tsitretsitsi ƒe ƒuƒoƒoa tɔtrɔ me. Kamedede sia nyo elabena enaa ame ƒe akpa si le etame ƒe ŋusẽ nyona ɖe edzi, edoa nɔnɔme nyuitɔ ɖe ŋgɔ, eye ate ŋu akpe ɖe ame ŋu be wòawɔ dɔ nyuie wu le kamedefefewo kple gbesiagbenuwɔna siwo hiã be woakɔ wo dzi alo woahe wo me.

Ülatuse sooritamine: Sisuline õpetus Band tsitrenu fli

• Lé ka la ƒe nugbɔwo eye wò asibidɛwo nadze ŋgɔ wò ŋutilã eye wò asiwo nakeke vie wu abɔta.
• Kɔ ka la blewuu yi dzi tẽe ɖo ta wò asike gbɔ, eye nàna wò abɔta nakɔ wu wò asibidɛwo eye wò nu vevi nanɔ dɔ wɔm.
• Tsɔ vie le ʋuʋua tame be nàkpɔ egbɔ be yele yeƒe abɔta kple akɔta ƒe lãmeka siwo le etame la zãm.
• Ðe kaƒomɔ̃a ɖe anyi wògaɖiɖi va ɖo afisi nèdze egɔme tsoe le mɔ si dzi nàɖu nu, eye nàwu kamededea gbugbɔgawɔ zi ɖeka nu.

Nõuanded sooritamiseks Band tsitrenu fli

• **Asiléle kple Nɔnɔme**: Lé asi ɖesiaɖe ƒe nugbɔwo ɖe asi kple asiléƒe si wobɔbɔ (si le asi dzi). Ele be wò asiwo dome nadidi vie wu abɔta. Na wò akɔta nanɔ dzɔdzɔe, abɔta naɖiɖi eye akɔta nado le kamededea katã me.
• **Ʋuʋu si Dzi Woɖu**: He kaƒomɔ̃a yi dzi ɖo ta wò asike gbɔ, nàtsɔ wò abɔta akplɔe eye nàna wò asiwo nate ɖe wò ŋutilã ŋu. Ele be abɔta nakɔ wu wò asiwo ɣesiaɣi le ʋuʋua tame. Tɔ vie le etame, emegbe nàɖiɖi haƒonua blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• **Vodada Siwo Wòaƒo Asa na zi geɖe**: Mègazã wò ŋutilã alo afɔwo atsɔ aʋuʋu ka la yi dzi o - esia nye abɔta ƒe kamedede eye ele be ŋutilã ƒe akpa si le etame nakpɔ ʋuʋua dzi. Azɔ hã, ƒo asa na kaƒomɔ̃a hehe yi dzi akpa; ele be wò abɔtawo nadze

Band tsitrenu fli KKK

Kas algajad saavad teha Band tsitrenu fli?

Ẽ, gɔmedzelawo ate ŋu awɔ haƒohaa ƒe kamedede si le fli me tẽe la godoo. Abɔta kple akɔta ƒe akpa si le etame koŋue kamedede sia ku ɖo eye ate ŋu anye mɔ nyui aɖe si dzi woato atu ŋusẽ ɖo ahali ke. Gake abe alesi wòle le kamededewo katã gome ene la, ele vevie be gɔmedzelawo nakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm be yewomaxɔ abi o. Ne mèka ɖe alesi nàwɔ kamedede sia dzi o la, ate ŋu aɖe vi be nàbia ɖokuiwò ƒe hehenala alo kamededeŋutinunyala. Dze egɔme ɣesiaɣi kple tsitretsiɖeŋu ƒe ka si le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Band tsitrenu fli?

• Tɔtrɔ bubue nye Band Upright Row with Squat, si ƒoa fli si le tsitrenu kple squat nu ƒu tsɔ wɔa dɔ le wò ŋutilã ƒe tame kple ete siaa ŋu.
• Àte ŋu ate Double Band Upright Row hã kpɔ, afisi nèzãa tsitretsiɖeŋu ƒe ka eve le ɣeyiɣi ɖeka me hena tsitretsitsi kple kuxi si dzi ɖe edzi.
• Band Upright Row with External Rotation nye tɔtrɔ bubu, si me ʋuʋu bubu aɖe le be woatsɔ aɖo taɖodzinu na rotator cuff lãmekawo.
• Mlɔeba la, Alternating Band Upright Row hã li, afisi nètrɔa asi le alɔ ɖeka hem yia dzi le ɣeyiɣi ɖeka me, si tsɔa dadasɔ kple nuwɔwɔ aduadu ƒe akpa aɖe kpena ɖe kamededea ŋu.

Millised on head täiendavad harjutused Band tsitrenu fli?

• Band Lateral Raises: Wokpena ɖe ame ŋu wòdoa ŋusẽ deltoid lãmekawo, siwo hã wozãna le Band Upright Rows me, si wɔnɛ be fli si le tsitrenu ƒe dɔwɔwɔ bliboa kple eƒe dɔwɔwɔ nyona ɖe edzi.
• Band Front Raises: Kamedede sia hã tɔa ŋku abɔta ƒe lãmekawo, abe Band Upright Row ene, eye ate ŋu ana abɔta ƒe ŋusẽ kple liƒo nanyo ɖe edzi, si ana fli si le tsitrenu ƒe nɔnɔme kple dɔwɔwɔ nanyo ɖe edzi.