Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Triceps, Ülemised õlad
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Sternal Head

Sissejuhatus Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe

Barbell JM Bench Press nye ŋusẽdodo kamedede si wɔa dɔ ŋutɔ si tɔa ŋku lãmeka siwo le wò afɔkpodzi, akɔta, kple abɔta eye wònaa wo nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔ lɔ̃lawo siaa siwo le didim be yewoadzi yewoƒe tame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese ɖe edzi. Kamedede sia me nɔnɔ ate ŋu ana wò bench press ƒe ŋusẽ nadzi ɖe edzi ŋutɔ, ana wò lockout ŋusẽ nanyo ɖe edzi, eye wòana wò ŋutilã nasɔ nyuie eye wòda sɔ.

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

• Lé barbell la kple asiléƒe si keke vie wu abɔta ƒe kekeme eye nàkɔe ɖe dzi nyuie le agbatsɔkekea dzi, 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, esiae nye JM press ƒe akpa si le kamededea me.
• Tsɔ vie ne barbell la te ɖe wò ŋgonu ŋu, emegbe nàtsɔ wò triceps atutu barbell la ɖe dzi va ɖo afisi wòdze egɔme tsoe.
• Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé barbell la dzi ɖum le kamededea katã me be màgaxɔ abi o.

Nõuanded sooritamiseks Barbell J. M. Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Nuŋlɔɖi Nyuitɔ: Nu vevitɔ si le kamedede sia mee nye agbalẽvia. Dze egɔme kple mlɔ zikpui gbadza aɖe dzi eye nàtsɔ wò afɔwo aɖo anyigba sesĩe. Ele be barbell la nanɔ wò akɔta tame tẽ eye nàkeke wò abɔwo ɖe enu bliboe. Ðe barbell la ɖe wò akɔta ƒe akpa si le etame la ɖe anyi blewuu eye nàɖu edzi, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu. Mele be atikplɔa naka wò akɔta o; ele be wòanɔ edzi tututu. Emegbe nàgatu barbell la ɖe dzi va ɖo afisi wòdze egɔme tsoe. Ƒo asa na wò abɔtawo ƒoƒo ɖe ʋuʋua tame be wò lãmekawo nanɔ tete ɖem.
• Ƒo asa na Ʋuʋu Kaba: Vodada si bɔ enye be woawɔ kamededea kaba akpa. Esia ate ŋu ana ame naxɔ abi eye lãmekawo nagawɔ dɔ nyuie o. Kpɔ egbɔ be yeɖiɖi eye yekɔe ɖe dzi

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, gake ele be woadze egɔme kple kpekpeme si le bɔbɔe be woakpɔ egbɔ be yewosrɔ̃ nɔnɔme nyuitɔ eye yewomaxɔ abi o. Eɖea vi hã na gɔmedzelawo be woa ŋutɔwo ƒe hehenala alo nukpɔla bibi aɖe nanɔ anyi ne wole kpekpeme kɔkɔ ƒe kamedede yeyewo srɔ̃m be woakpɔ egbɔ be wowɔ wo nyuie. Ele vevie ɣesiaɣi be nàɖo ŋku edzi be ele be woalé fɔ ɖe alesi wowɔa nui kple aɖaŋu ŋu, ke menye ɖe kpekpeme agbɔsɔsɔme si woakɔ ŋu o.

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

• Incline JM Press: Ne èwɔ JM press le incline bench dzi la, àte ŋu aɖo taɖodzinu na lãmeka vovovo siwo le triceps me eye wòana kuxi tɔxɛ aɖe nasu wò tame ƒe ŋusẽ dzi.
• Close-Grip JM Press: Tɔtrɔ sia bia be woalé barbell la kple asiléle si te ɖe eŋu wu, si nana woƒe susu nɔa abɔta ƒe akpa etɔ̃ ŋu vevie eye wòkpena ɖe ame ŋu be abɔ ƒe ŋusẽ nanyo ɖe edzi.
• Smith Machine JM Press: Smith Machine zazã na JM press ate ŋu ana wòali ke wu eye wòaɖu edzi, si ana wòanye tiatia nyui aɖe na gɔmedzelawo alo amesiwo le didim be yewoade blibo yewoƒe nɔnɔme.
• Tsitretsiɖeŋuha JM Press: Tsitretsitsi ƒe haƒoha aɖe dea tɔtrɔ sia me, si tsɔa teteɖeanyi ƒe akpa aɖe kpena ɖe eŋu si ate ŋu akpe ɖe lãmekawo ƒe ŋusẽ kple dzidodo ŋu.

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

• Close-Grip Bench Press nye kamedede bubu si do ƒome kplii elabena etea gbe ɖe triceps kple akɔta hã dzi, abe Barbell JM Bench Press ene, si wɔnɛ be nàte ŋu adzi wò tete ƒe ŋusẽ bliboa ɖe edzi.
• Skull Crushers hã nye kamedede si ɖea vi be nàtsɔ akpe ɖe Barbell JM Bench Press ŋu elabena woɖea triceps ɖe vovo, si naa kamedede si nu sẽ wu na lãmeka siawo, si ate ŋu akpe ɖe ŋuwò nàna wò dɔwɔwɔ nanyo ɖe edzi le JM press me.