Barbell Dzadzɛ kple Teƒe

• Kehaos: Kote
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Quadriceps

Sissejuhatus Barbell Dzadzɛ kple Teƒe

Barbell Clean and Press nye kamedede si me wowɔa nu vovovowo le si ƒe taɖodzinu koŋue nyea abɔta, gake ewɔa dɔ le ŋutilã bliboa hã ŋu, si naa ŋusẽ, ŋusẽ, kple nuwɔwɔ aduadu bliboa nyona ɖe edzi. Kamedede sia si woate ŋu azã le mɔ vovovowo nu la sɔ na amesiame si le didim be yeana yeƒe dɔwɔwɔ nanyo ɖe edzi, tso kamedefefewɔlawo dzi va ɖo kamedefefewɔlawo dzi. Amewo ate ŋu atia kamedede sia elabena menye ɖeko wòdoa lãmekawo ƒe tsitsi kple dzidodo ɖe ŋgɔ ko o, ke enaa nɔnɔme kple liƒo hã nyona ɖe edzi, si naa kamedede blibo le ʋuʋu ɖeka me.

Ülatuse sooritamine: Sisuline õpetus Barbell Dzadzɛ kple Teƒe

• Le ʋuʋu kabakaba si dzi nàɖu me la, he barbell la yi dzi ɖo ta wò abɔta, nàna wòate ɖe wò ŋutilã ŋu, eye nàtrɔ wò asibidɛwo le ʋuƒoa te ne èle esia wɔm, eye nàlée ɖe wò ŋgɔgbe abɔta.
• Kpɔ egbɔ be wò abɔtawo le ŋgɔ yim eye barbell la le ɖiɖim ɖe wò kɔ alo abɔta, esiae nye kamededea ƒe akpa si ‘kɔ’.
• Azɔ, dzra ɖo ɖe ‘nutete’ ŋu to wò klowo bɔbɔ vie eye emegbe nàtsɔ wò afɔwo atutu ɖe dzi esime nèle barbell la hã tum tẽe ɖe ta dzi vaseɖe esime wò abɔwo nakeke bliboe.
• Ðe barbell la ɖe wò abɔta eye emegbe nàɖiɖi ɖe anyigba be nàwu egbugbɔgawɔ ɖeka nu, eye nàkpɔ egbɔ be yelé yeƒe ŋusẽ kple nɔnɔme nyuitɔ me ɖe asi le ʋuʋua katã me.

Nõuanded sooritamiseks Barbell Dzadzɛ kple Teƒe

• **Nuléle Nyuie**: Lé barbell la nyuie be nàkpɔ egbɔ be eli ke eye nàɖu edzi. Ele be wò asiwo nakeke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ. Vodada si bɔ enye be nàlé atikplɔa wòakeke akpa alo wòakeke akpa, si ate ŋu ana màgakpɔ ŋusẽ ɖe atikplɔa dzi o eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi.
• **Kɔkɔ ƒe Mɔnu Nyui**: Le akpa gbãtɔ, si nye ‘dzadzɛ’ me la, ele be nàkɔ barbell la tso anyigba va ɖo wò abɔta le tsi ƒe ʋuʋu ɖeka me. Blo wò klowo kple akɔta be nàɖiɖi wò ŋutilã ɖe barbell la gbɔ, emegbe nàkeke wò akɔta kple klowo ɖe enu le ʋuʋu si me wowó le me be nàkɔ barbell la ɖe dzi. Ƒo asa na nu kɔkɔ kple wò akɔta alo abɔwo ɖeɖeko, elabena esia ate ŋu ana teƒe siawo nate ɖe edzi.
• **Te ɖe anyi

Barbell Dzadzɛ kple Teƒe KKK

Kas algajad saavad teha Barbell Dzadzɛ kple Teƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Clean and Press kamededea, gake ele vevie be woadze egɔme kple kpekpeme siwo le bɔbɔe wu be woabi ɖe nɔnɔme kple aɖaŋu nyuitɔ me gbã. Kamedede sia nye ʋuʋu sesẽ aɖe si me ƒunukpeƒe kple lãmeka vovovowo le, eyata ele vevie ŋutɔ be nàsrɔ̃ alesi nàwɔe nyuie be nàƒo asa na abixɔxɔ. Wokafui hã be nàna ame ŋutɔ ƒe hehenala alo ʋufɔla bibi aɖe nafia mɔ wò le gɔmedzedzea me. Ne èva le dziɖeɖi me eye nèbi ɖe dɔa me la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi.

Millised on tavalised variatsioonid Barbell Dzadzɛ kple Teƒe?

• Hang Clean and Press dzea egɔme kple barbell si le akɔta tsɔ wu be wòanɔ anyigba, si bia be woatsɔ akɔta ƒe ʋuʋu sesẽ aɖe akɔ kpekpeme la ŋu vaseɖe abɔta hafi aƒoe.
• Squat Clean and Press bia be woalé barbell la le squat nɔnɔme blibo me le dzadzɛnyenye vɔ megbe, emegbe woatsi tre aƒo barbell la ɖe ta dzi.
• Split Clean and Press nye tɔtrɔ si me afɔdzidela "ma" woƒe afɔwo ɖe lunge nɔnɔme me ne ele barbell la lém, emegbe wòƒoa woƒe afɔwo nu ƒu hafi tea kpekpeme la.
• Single-Arm Dumbbell Clean and Press nye akpa ɖeka ƒe tɔtrɔ si bia be woakɔ dumbbell ŋu tso anyigba vaseɖe abɔta, emegbe woazi edzi le ta dzi, si ate ŋu akpe ɖe ŋuwò nàkpɔ masɔmasɔ ɖesiaɖe si le ŋutilãa ƒe akpa eveawo dome gbɔ.

Millised on head täiendavad harjutused Barbell Dzadzɛ kple Teƒe?

• Push press nye kamedede bubu si kpena ɖe Barbell Clean and Press ŋu, elabena ekpena ɖe ame ŋu be yame ƒe tete ƒe ŋusẽ kple ŋusẽ nyona ɖe edzi, si le vevie ŋutɔ na press ƒe akpa si le Barbell Clean and Press me.
• Deadlifts ate ŋu aɖe vi hã elabena wotɔa ŋku kɔsɔkɔsɔ ƒe lãmeka siwo le megbe, siwo dometɔ aɖewoe nye akɔtaƒuwo, akɔtaƒuwo, kple akɔta ƒe akpa si le anyime, siwo kpɔa gome le Barbell Clean and Press ƒe akpa si le dzadzɛ me vevie.