Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• Kehaos: Kote
• Varustus: EsiSankofaBɔne
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sissejuhatus Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

Bar Band Standing Behind Head Military Press nye kamedede si me wowɔa nusianu le si woɖoa ŋku abɔta, abɔta, kple akɔta ƒe akpa si le etame, si kpena ɖe ame ŋu be ŋusẽ si le etame kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Esɔ 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 yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ bliboa nanyo ɖe edzi, ado nɔnɔme nyuitɔ ɖe ŋgɔ, eye yewoƒe dɔwɔwɔ ƒe ŋutete nanyo ɖe edzi na gbesiagbedɔwo.

Ülatuse sooritamine: Sisuline õpetus Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• Na wò akɔta nanɔ dzɔdzɔe, tsɔ wò nu vevi la de eme, eye nàkpɔ egbɔ be wò abɔtawo bɔbɔ ɖe dzogoe 90 dzi eye wò abɔtawo nasɔ kple anyigba.
• Mia wò asiwo ɖe dzi vivivi, eye nàkeke ka la ɖe enu esi nèle wò abɔwo kekem ɖe ta dzi bliboe.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi wò asiwo blewuu atrɔ ayi teƒe si nèdze egɔme tsoe le wò ta megbe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na ʋuʋu kabakaba. Kɔ atikplɔa ɖe dzi le wò ta dzi vaseɖe esime wò abɔwo nakeke bliboe, emegbe nàgaɖiɖie ɖe anyi le mɔ si dzi nàɖu nu. Esia wɔnɛ be wò lãmekawoe le dɔa wɔm, ke menye wò lãmekawoe o, eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• **Keep Your Core Engaged**: Vodada si bɔ enye be woatsɔ akɔta aƒo akɔta le ʋufɔɣi, si ate ŋu ana ame naxɔ abi le akɔta. Na wò nu vevitɔ nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe le kamededea katã me. Esia akpe ɖe ŋuwò nàkpɔ wò akɔta ta eye wòana wò lãmeka veviwo hã nawɔ dɔ, si ana kamededea nawɔ dɔ nyuie wu.
• **Mègatu Wò Klowo O**: Na nàbɔbɔ vie ɖe eme

Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe KKK

Kas algajad saavad teha Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

Ẽ, gɔmedzelawo ate ŋu awɔ Bar Band Standing Behind Head Military Press ƒe kamededea, gake ele be woadze egɔme kple kpekpeme bɔbɔewo alo bar la ɖeɖeko gɔ̃ hã be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wose aɖaŋu nyuitɔ gɔme. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye màƒoe ɖe enu wòagbɔ wò kamedede si li fifia ŋu o.

Millised on tavalised variatsioonid Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

• Seated Barbell Military Press: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, si ate ŋu akpe ɖe ame ŋu be woaɖe abɔta ƒe lãmekawo ɖe vovo geɖe wu to ametia ƒe akpa si le ete zazã dzi ɖeɖe kpɔtɔ me.
• Smith Machine Military Press: Tɔtrɔ sia zãa Smith mɔ̃, si naa wò li ke wu eye wònaa nète ŋu léa fɔ ɖe nutete ƒe ʋuʋu ŋu geɖe wu eye mègatsɔa susu ɖoa kpekpeme la dadasɔ ŋu boo o.
• Push Press: Esia nye tɔtrɔ si me ŋusẽ le si me nèzãa wò ŋutilã ƒe akpa si le ete tsɔ kpena ɖe kpekpeme la tutu ŋu yia dzi, si wɔnɛ be nàte ŋu akɔ kpekpeme siwo kpekpe wu eye wò ŋusẽ nanyo ɖe edzi.
• Kettlebell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe: Tɔtrɔ sia zãa kettlebells ɖe barbell teƒe, si ate ŋu akpe ɖe ŋuwò be wò asiléle ƒe ŋusẽ kple abɔta nali ke nyuie wu le kettlebells ƒe nɔnɔme kple kpekpeme ƒe mama tɔxɛ ta.

Millised on head täiendavad harjutused Bar Band Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

• Barbell Rows Tsitrenu: To ŋkuléle ɖe akɔta kple abɔta ƒe lãmekawo ŋu me la, kamedede sia kpena ɖe asrafowo ƒe nyadzɔdzɔŋlɔlawo ŋu to kamedede si da sɔ nana ametia ƒe akpa si le etame eye wòdoa nɔnɔme nyuitɔ kple liƒo nyuitɔ ɖe ŋgɔ na nyadzɔdzɔŋlɔlawo ƒe ʋuʋu.
• Tricep Dips: Esi wònye be kamedede sia tɔa ŋku triceps koŋ ta la, ekpena ɖe Bar Band Standing Behind Head Military Press ŋu to ŋusẽdodo lãmeka siawo me, siwo le vevie ŋutɔ na tutu yi dzi le nyadzɔdzɔŋlɔlawo ƒe ʋuʋu me.