Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Ülemised õlad
• Varustus: Barbell - ammifoɔlorm.

Sissejuhatus Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe

Barbell JM Bench Press nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe triceps koŋ ŋu, eye wògawɔa dɔ ɖe akɔta kple abɔta hã ŋu. 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 yewoadzi ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese ɖe edzi. Ne ame ɖekaɖekawo tsɔ Barbell JM Bench Press de woƒe kamedede ƒe ɖoɖoa me la, woate ŋu ana woƒe kamedefefe bliboa nanyo ɖe edzi, woƒe ŋutilã ƒe dzedzeme nanyo ɖe edzi, eye woƒe dɔwɔwɔ nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Eyome, kɔ barbell la le agbatsɔkekea dzi eye nàlée ɖe wò akɔta tẽe eye nàkeke wò abɔwo ɖe enu bliboe.
• Ðe barbell la ɖe anyi blewuu ɖo ta wò ŋgonu to wò abɔtawo bɔbɔ kple wò abɔta ƒe akpa si le etame la léle ɖe teƒe ɖeka me, ele be esia naɖi taɖui ƒe ʋuʋu.
• Hafi barbell la naɖo wò ŋgonu teti la, trɔ wò abɔtawo ɖe megbe vie ale be barbell la nanɔ zɔzɔm ɖo ta wò ta tame azɔ.
• Tsɔ vie, emegbe nàzi barbell la dzi atrɔ ayi afisi nèdze egɔme tsoe to wò abɔta keke ɖe enu kple wò abɔta ƒoƒo me.

Nõuanded sooritamiseks Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe

• **Tɔƒe Nyuitɔ**: Mlɔ anyi ɖe akɔta le zikpui dzi eye nàtsɔ wò afɔwo aɖo anyigba sesĩe. Ele be wò ta, abɔta, kple akɔta nado ka kple zikpui la ɣesiaɣi. Vodada si bɔ enye be nàkɔ wò akɔta tso zikpui dzi le agbalẽtamɔ̃a dzi, si ate ŋu ana nàxɔ abi le akɔta.
• **Ʋuʋu si Dzi Woɖu**: Ne èle kamededea wɔm la, ɖiɖi barbell la ɖe anyi blewu eye nàɖu edzi ɖo ta wò akɔta alo akɔta ƒe akpa si le etame. Ƒo asa na barbell la dada kaba alo e ƒuƒu tso wò akɔta, elabena esia ate ŋu ana nàxɔ abi eye mewɔa dɔ nyuie na wò lãmekawo o.
• **Abɔta ƒe Ðoɖo**: Na wò abɔta nate ɖe wò ŋutilã ŋu le ʋuʋua katã me.

Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell JM Bench Press ƒe 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. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ agbagba ʋɛ gbãtɔ siwo woadze be woakpɔ egbɔ be wole kamededea wɔm nyuie la dzi. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be woadzi lolo ɖe edzi vivivi ne ŋusẽ kple kakaɖedzi le dzidzim ɖe edzi.

Millised on tavalised variatsioonid Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe?

• Smith Machine JM Press: Tɔtrɔ sia zãa Smith mɔ̃, si naa mɔ si woɖo ɖi na ʋuƒoa, si wɔnɛ be kamededea dzi ɖuɖu nɔa bɔbɔe vie.
• The Incline JM Press: Wowɔa tɔtrɔ sia le incline bench dzi, si trɔa susua yia akɔta kple abɔta ƒe akpa si le etame wu.
• The Close-Grip JM Press: Tɔtrɔ sia bia be woalé barbell la ɖe wo nɔewo ŋu wòate ɖe wo nɔewo ŋu wu abɔta ƒe kekeme, si tea gbe ɖe afɔ etɔ̃awo dzi wu.
• The Floor JM Press: Wowɔa tɔtrɔ sia le anyigba mlɔ anyi ɖe zikpui teƒe, si wɔnɛ be womete ŋu ʋãna o eye woƒe susu nɔa afɔ etɔ̃awo ŋu geɖe wu.

Millised on head täiendavad harjutused Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe?

• Tricep Dips: Tricep dips kpena ɖe Barbell JM Bench Press ŋu to ŋkuléle ɖe triceps, siwo nye lãmeka evelia siwo wozãna le bench press me ŋu me. Ŋusẽdodo lãmeka siawo ate ŋu akpe ɖe ŋuwò nàna wò bench press ƒe dɔwɔwɔ nanyo ɖe edzi.
• Close-Grip Bench Press: Kamedede sia, abe Barbell JM Bench Press ene, tɔa ŋku triceps kple akɔta ƒe lãmekawo. To asitɔtrɔ le asiléƒea ŋu me la, enaa lãmekawo ƒe dɔwɔwɔ ƒe dzogoe bubu, si wɔnɛ be lãmekawo tsina nyuie.