Barbell ƒe abɔta

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Trapezius Upper Fibers
• Teisene Lihased: Levator Scapulae, Trapezius Middle Fibers

Sissejuhatus Barbell ƒe abɔta

Barbell Shrug nye ŋusẽdodo ƒe kamedede si koŋ tɔa ŋku trapezius lãmeka siwo le wò akɔta kple kɔ ƒe akpa si le etame, si wɔnɛ be wò tenɔnɔ, abɔta ƒe liƒo, kple eƒe tame ƒe ŋusẽ nyona ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, amesiwo le didim be yewoana yewoƒe tame ƒe nɔnɔme nanyo ɖe edzi. Amewo ate ŋu atiae be yewoatsɔ Barbell Shrugs ade yewoƒe kamedede ƒe ɖoɖowɔɖia me menye le eƒe ŋutilã me viɖewo ta ko o, ke le akpa si wòwɔna le abixɔxɔ nutsitsi kple dɔwɔwɔ nyuie wu le ʋufɔti bubuwo kple kamedefefewo me hã ta.

Ülatuse sooritamine: Sisuline õpetus Barbell ƒe abɔta

• Na wò abɔwo nakeke bliboe, eye nàna barbell la natsi wò ata ŋgɔ.
• Kɔ wò abɔta ɖe wò towo gbɔ alesi nàte ŋui, màbɔbɔ wò abɔta alo atsɔ wò asiwo aʋuʋu barbell la o, eye nàtsɔ wò susu aɖo tete ɖe wò mɔ̃wo me ŋu.
• Lé nutetea ɖe asi sɛkɛnd ɖeka le ʋuʋua tame.
• Ðe wò abɔtawo ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yeɖu ʋuʋu dzi eye màgana kpekpemeawo naɖiɖi ɖe anyi ko o.

Nõuanded sooritamiseks Barbell ƒe abɔta

• Asiléle Nyuie: Lé barbell la kple asiléƒe si le dzi (asibidɛwo dze ŋgɔ wò ŋutilã) eye wò asiwo nakeke vie wu abɔta ƒe kekeme. Ƒo asa na barbell la léle sesĩe akpa alo wòaɖe asi le eŋu akpa elabena esia ate ŋu ana wò asibidɛwo nate ɖe edzi.
• Ʋuʋu si Dzi Woɖu: Kɔ wò abɔtawo ɖe dzi tẽe ɖo ta wò towo gbɔ alesi nàte ŋui, emegbe nàɖiɖi megbe ɖe anyi le mɔ si dzi nàɖu nu. Ƒo asa na wò biceps zazã atsɔ akɔ barbell la ɖe dzi, elabena esia ate ŋu ana lãmekawo nagada asɔ o eye nàxɔ abi. Ele be wò trapezius lãmekawo naʋã ʋuʋua, ke menye wò abɔwo o.
• Ƒo Asa na Abɔtawo Ƒe Ʋuʋu: Vodada si bɔ enye be woagbugbɔ abɔtaawo agbugbɔ le ʋuʋua tame. Nu sia

Barbell ƒe abɔta KKK

Kas algajad saavad teha Barbell ƒe abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Shrug kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Nɔnɔme nyuitɔ lɔ tsitretsitsi dzɔdzɔe, asi eveawo léle barbell la, kple abɔta kɔkɔ tẽ yi dzi ɖo ta towo gbɔ evɔ womabɔbɔ abɔta alo azã afɔ alo megbe o. Eɖea vi hã be hehenala alo ame bibi aɖe nanɔ anyi be wòana mɔfiame.

Millised on tavalised variatsioonid Barbell ƒe abɔta?

• Behind-the-back Barbell Shrug: Wowɔa esia to barbell la léle ɖe megbe, si tɔa ŋku mɔ̃awo tso dzogoe bubu dzi.
• Overhead Barbell Shrug: Tɔtrɔ sia bia be woalé barbell la ɖe ta dzi, si menye ɖeko wòwɔa dɔ le mɔ̃awo ŋu ko o, ke ewɔa dɔ le abɔta kple abɔwo hã ŋu.
• Seated Barbell Shrug: Wowɔa esia ne wobɔbɔ nɔ anyi, eye tɔtrɔ sia kpena ɖe ame ŋu woɖea mɔ̃awo ɖe vovo to ŋutilã ƒe akpa si le ete ƒe gomekpɔkpɔ le eme dzi ɖeɖe kpɔtɔ me.
• Incline Barbell Shrug: Wowɔa esia le incline bench dzi, si trɔa abɔta ƒe dzogoe eye wòɖoa taɖodzinu na trapezius lãmeka ƒe akpa vovovowo.

Millised on head täiendavad harjutused Barbell ƒe abɔta?

• Fli si le Tsitrenu nye kamedede bubu si kpena ɖe Barbell Shrug ŋu, elabena eléa ŋku ɖe trapezius si le etame kple deltoids hã ŋu, si kpena ɖe ame ŋu wòtu ŋusẽ kple lolome ɖo le akɔta kple abɔta ƒe akpa si le etame.
• Agbledela ƒe Azɔlizɔzɔa kpena ɖe Barbell Shrug ŋu elabena menye ɖeko wòdoa ŋusẽ mɔ̃awo, abe abɔtaʋuʋu ene ko o, ke enaa asiléle ƒe ŋusẽ kple nu vevi ƒe liƒo hã nyona ɖe edzi, si ate ŋu ana dɔwɔwɔ bliboa nanyo ɖe edzi eye wòada asɔ le abɔta ʋuʋu me.