Band tsɔ abɔta ƒo

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Trapezius Upper Fibers
• Teisene Lihased: Levator Scapulae, Trapezius Middle Fibers

Sissejuhatus Band tsɔ abɔta ƒo

Band Shrug nye ŋusẽdodo ƒe kamedede si koŋ tɔa ŋku trapezius lãmeka siwo le wò akɔta kple abɔta ƒe akpa si le etame, si doa lãmekawo ƒe tsitsi ɖe ŋgɔ eye wò tenɔnɔ nyuie wu. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe abɔta nali ke nyuie wu, be yeƒe tame ƒe ŋusẽ nanyo ɖe edzi, eye yeado alɔ ʋuʋu siwo wɔa dɔ le gbesiagbegbenɔnɔ alo kamedefefewo me.

Ülatuse sooritamine: Sisuline õpetus Band tsɔ abɔta ƒo

• Esi nèna wò akɔta le dzɔdzɔe eye nèkeke wò abɔwo ɖe enu bliboe la, kɔ wò abɔta blewuu ɖo ta wò towo gbɔ le abɔta ʋuʋu me.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàkpɔ egbɔ be yede yeƒe trapezius lãmekawo (lãmeka siwo sina toa wò kɔ dzi kple wò abɔta) la me.
• Vivivi la, ɖiɖi wò abɔta ɖe teƒe si nèdze egɔme tsoe, eye nàlé tsitretsiɖeŋu ƒe ka la ƒe tete ɖe te.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yekpɔ ŋusẽ ɖe yeƒe ʋuʋu dzi eye yeanɔ tsia dzi.

Nõuanded sooritamiseks Band tsɔ abɔta ƒo

• Lé asi nyuie: Lé asibidɛwo nadze ŋgɔ wò ŋutilã eye wò asiwo nakeke vie wu abɔta. Mègalé ka la sesĩe akpa o elabena esia ate ŋu ana wò asibidɛwo nate ɖe dziwò. Ke boŋ lé kaƒomɔ̃a ɖe asi sesĩe gake wòanɔ bɔbɔe be wòate ŋu aʋuʋu nyuie.
• Ʋuʋu si Dzi Woɖu: Band Shrug ƒe dɔwɔwɔ nyuie nɔ te ɖe wò ʋuʋu dzi ɖuɖu dzi koŋ. Do wò abɔta ɖe dzi ɖo ta wò towo gbɔ, lé wo ɖe asi sɛkɛnd ɖeka, eye nàgbugbɔ wo ɖiɖi ɖe anyi blewuu le mɔ si dzi nàɖu nu. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba, si ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi.
• Gbɔgbɔ: Gbɔgbɔ nyuie le vevie ŋutɔ na kamedede ɖesiaɖe, si me Band Shrug hã le. Gbugbɔ gbɔgbɔ esi nèle ekɔm ɖe dzi

Band tsɔ abɔta ƒo KKK

Kas algajad saavad teha Band tsɔ abɔta ƒo?

Ẽ, gɔmedzelawo ate ŋu awɔ haƒoha ƒe abɔta ʋuʋu ƒe kamededea. Enye kamedede si le bɔbɔe vie eye wòle dedie be woawɔ, na amesiwo nye ame yeyewo le kamedede me gɔ̃ hã. Ke hã, ele vevie be nàdze egɔme kple tsitretsitsi ƒe ka si sɔ na wò ŋusẽ si li fifia. Ne mèka ɖe edzi o la, anyo ɣesiaɣi be nàdze egɔme kple haƒoha si me kɔ wu eye nàwɔ dɔ le wò mɔ dzi yi dzi ne wò ŋusẽ le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be nàsrɔ̃ nɔnɔme nyuitɔ be nàƒo asa na abixɔxɔ. Ne anya wɔ la, na hehenala alo kamedela bibi aɖe nafia alesi nàwɔ kamededea nyuie wò.

Millised on tavalised variatsioonid Band tsɔ abɔta ƒo?

• Wowɔa Seated Band Shrug ne wobɔbɔ nɔ anyi, si wɔnɛ be woate ŋu akpɔ dzogoe bubu eye woƒe susu nɔa trapezius lãmekawo ŋu geɖe wu.
• Front Band Shrug bia be nàlé haƒonua ɖe wò ŋutilã ŋgɔ, si tɔa ŋku trapezius ƒe ŋgɔgbekpa dzi.
• Behind-the-back Band Shrug bia be nàlé haƒoha la ɖe megbe, eye nàtɔ ŋku trapezius si le ete.
• Wowɔa Single-Arm Band Shrug to alɔ ɖeka zazã le ɣeyiɣi ɖeka me, si wɔnɛ be woate ŋu aʋuʋui geɖe wu eye woƒe susu nɔa mɔ̃ ɖekaɖekawo ŋu.

Millised on head täiendavad harjutused Band tsɔ abɔta ƒo?

• Fli Tsitrenu: Fli Tsitrenu nye kamedede bubu si ɖea vi si kpena ɖe Band Shrugs ŋu, elabena menye ɖeko wowɔa dɔ na trapezius lãmekawo ko o, ke wowɔa dɔ na deltoids kple biceps hã, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ wu.
• Mohehe: Mohehe kpena ɖe Band Shrugs ŋu to ŋkuléle ɖe megbe deltoids kple etame trapezius lãmekawo ŋu me, si kpena ɖe ŋuwò be wò tenɔnɔ kple abɔta ƒe lãmesẽ siaa nanyo ɖe edzi to ŋusẽdodo lãmeka ƒe hatsotso siawo siwo dzi woŋea aɖaba ƒua wo dzi zi geɖe la me.