Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Kote
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sissejuhatus Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

Barbell Military Press nye ŋutilã ƒe akpa si le etame ƒe kamedede si wɔa dɔ nyuie ŋutɔ si woɖoa ŋku abɔta koŋ, evɔ wògawɔa dɔ le abɔwo kple nu vevi hã ŋu. Esɔ na amesiame tso kamedefefewɔla gɔmedzelawo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, eye eƒe taɖodzinue nye be yeana ŋutilã ƒe akpa si le etame ƒe ŋusẽ, li ke, kple eƒe nɔnɔme nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me le ŋutete si le esi be wòana lãmekawo ƒe gɔmesese nanyo ɖe edzi, ado ŋutilã ƒe ɖoɖowɔwɔ nyuie ɖe ŋgɔ, eye wòakpe asi ɖe dɔwɔwɔ ƒe kamedede bliboa ŋu ta.

Ülatuse sooritamine: Sisuline õpetus Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• Lé barbell la wòkeke vie wu abɔta, wò asibidɛwo nadze ŋgɔ ŋgɔ, eye nàkɔe tso agbatsɔkekea dzi, nàna wòatsi wò kɔ alo akɔta si le etame; esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Kpe wò nugbɔ eye nàtu barbell la tẽe yi dzi le ʋuʋu bɔbɔe me vaseɖe esime wò abɔwo nakeke ɖe ta dzi bliboe, gake mègatu wò abɔta o.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka, emegbe nàɖiɖi barbell la blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe le wò akɔta, eye nàkpɔ egbɔ be yelé kpekpeme la dzi ɖum ɣesiaɣi.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàɖo ŋku edzi be yeana yeƒe ŋutilã nali ke eye yeakpɔ yeƒe ʋuʋu dzi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• Ʋuʋu si Dzi Woɖu: Mègawɔ kamededea kabakaba o. Kɔ barbell la ɖe dzi tẽ le ʋuʋu si dzi nèɖu me vaseɖe esime wò abɔwo nakeke bliboe, emegbe nàgbugbɔe ɖiɖi blewuu ake. Ƒo asa na ŋusẽ zazã atsɔ akɔ kpekpemea, elabena esia ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi.
• Kpekpeme si Sɔ: Tia kpekpeme si sesẽ gake woate ŋu akpɔ edzi. Ne kpekpemea lolo akpa la, àte ŋu agblẽ nu le wò nɔnɔme ŋu alo àte ŋu axɔ abi. Ne eƒe kpekpeme le bɔbɔe akpa la, màkpɔ kamededea ƒe viɖe bliboa o.
• Gbɔgbɔ Nyuie: Gbugbɔ ya ne èle barbell la ɖiɖim eye nàgbɔ ya esi nèle ekɔm ɖe dzi. Wò gbɔgbɔ léle ɖe te ate ŋu ana wò...

Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Military Press ƒe kamededea, gake ele vevie be woadze egɔme kple kpekpeme si le bɔbɔe be woabi ɖe nɔnɔme kple aɖaŋu nyuitɔ me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàdzi wò kpekpeme ɖe edzi vivivi be nàƒo asa na abixɔxɔ. Wokafui hã be nàna hehenala alo ame bibi aɖe nafia mɔ kamededea le gɔmedzedzea me be wòakpɔ egbɔ be yeƒe nɔnɔme kple ʋuʋu nyuie.

Millised on tavalised variatsioonid Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Behind the Neck Barbell Press: Mɔɖeɖe sia bia be woaɖiɖi barbell la ɖe kɔ megbe tsɔ wu be wòaɖiɖi ɖe ŋgɔgbe, si ate ŋu ana wòaʋuʋu le mɔ vovovowo nu eye wòaɖo ta abɔta ƒe akpa vovovowo.
• Arnold Press: Wotsɔ ŋkɔ na tɔtrɔ sia tso Arnold Schwarzenegger ƒe ŋkɔ me, eye wòbia be woadze egɔme tso asibidɛ siwo dze ŋgɔ ŋutilãa dzi eye woatrɔ asiawo ne wole kpekpemeawo kɔm, si ate ŋu akpe ɖe ame ŋu wòawɔ dɔ le abɔta ƒe akpa vovovowo.
• Dumbbell Military Press: Tɔtrɔ sia bia be woazã dumbbell ɖe barbell teƒe, si ate ŋu akpe ɖe lãmekaawo ŋu be woawɔ dɔ le mɔ si to vovo vie nu eye wòana woate ŋu aʋuʋu geɖe wu.
• Push Press: Eƒe akpa sia bia be woazã afɔawo atsɔ akpe asi ɖe kpekpemea tutu ŋu, si ate ŋu ana woate ŋu azã kpekpeme siwo kpekpe wu eye ate ŋu akpe ɖe afɔawo kple woƒe nuto me hã ŋu be woawɔ dɔ.

Millised on head täiendavad harjutused Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Tsitrenu Fliwo wɔa dɔ le trapezius kple deltoids, siwo nye lãmeka evelia siwo wozãna le Barbell Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe, si wɔnɛ be abɔta ƒe ŋusẽ kple dɔwɔwɔ nyuie bliboa dzina ɖe edzi.
• Push-ups ate ŋu akpe ɖe Barbell Military Press hã ŋu esi wole dɔ wɔm le akɔta ƒe lãmekawo kple triceps, siwo hã wɔa dɔ le asrafowo ƒe press wɔɣi, si wɔnɛ be ame ƒe tame ƒe ŋusẽ kple liƒo bliboa nanyo ɖe edzi.