Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Deltoid Lateral, Gastrocnemius, Hamstrings, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus, Triceps Brachii

Sissejuhatus Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe

Barbell Weightlifting Complex nye ŋutilã bliboa ƒe kamedede sesẽ aɖe si naa ŋusẽ, ŋusẽ, kple nuwɔwɔ aduadu nyona ɖe edzi. Eɖea vi ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe dɔwɔwɔ kple lãmekawo ƒe dzidodo nanyo ɖe edzi. Kamedede sia hea ame le ŋutete si le esi be wòawɔ dɔ na lãmeka ƒe hatsotso geɖe le ɣeyiɣi ɖeka me, si doa kamedede nyuie ɖe ŋgɔ eye wòte ŋu kpɔa viɖe geɖe le ŋusẽ kple lãmekawo ƒe lolome me ta.

Ülatuse sooritamine: Sisuline õpetus Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe

• Wɔ dzadzɛnyenyedɔ to barbell la hehe kabakaba va ɖo wò abɔta, eye le ɣeyiɣi ma ke me la, nàdze anyi ɖe akɔta eye nàlé barbell la le wò abɔta ƒe ŋgɔgbe.
• Tso le wò akɔta, emegbe nàwɔ akɔtaɖonu to wò klowo bɔbɔ vie eye emegbe nàɖɔ wo ɖo esime nèle barbell la tem ɖe ta dzi.
• Ðe barbell la ɖe anyi wògaɖo wò abɔta, emegbe nàwɔ akɔta ƒe akɔta to wò akɔta ʋuʋu ɖe megbe kple wò klowo bɔbɔ be nàɖiɖi wò ŋutilã ɖe anyi alesi nàte ŋui.
• Mlɔeba la, gatsi tre ake, ɖiɖi barbell la ɖe wò ata dzi, eye nàgbugbɔ awɔ complex la hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe

• **Dze egɔme kple kpekpeme bɔbɔewo**: Vodada ɖeka si bɔ enye be nàdze egɔme kple kpekpeme kpekpewo. Ele vevie be nàdze egɔme kple kpekpeme si nàte ŋu atsɔ bɔbɔe esime nèle nɔnɔme nyuitɔ me. Ne ŋusẽ le ŋuwò eye nèɖe dzi ɖi le ʋuʋuawo me la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi.
• **Dzoxɔxɔ**: Hafi nàdze complex la gɔme la, kpɔ egbɔ be yexɔ dzo nyuie. Esia ana wò lãmekawo kple ƒunukpeƒewo nadzra ɖo ɖe kamededea ŋu, si aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ. Dzoxɔxɔ ate ŋu anye cardio bɔbɔe aɖewo kple dynamic stretches.
• **Gbɔ ɖe eme le Sets Dome**: Ele vevie be nàɖi ɖe eme le sets dome be wò lãmekawo nahaya. Ke hã, mègagbɔ ɖe eme eteƒe nadidi akpa abe taɖodzinu si le...

Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe KKK

Kas algajad saavad teha Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Weightlifting Complex kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nɔnɔmea nade blibo eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be nàna ame ŋutɔ ƒe hehenala alo ame bibi aɖe nafia mɔ wò le kamededeawo me be nàkpɔ egbɔ be yewɔ aɖaŋu nyuitɔ. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kpekpeme kɔkɔ ƒe kamedede ɖesiaɖe gɔme eye nàɖo to wò ŋutilã be màgadze agbagba akpa o.

Millised on tavalised variatsioonid Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe?

• "Clean and Jerk Complex" nye ŋusẽ dzadzɛ, ŋgɔgbe squat, push press, megbe squat, kple split jerk.
• "Snatch Complex" la lɔ ŋusẽ xɔdzo, ta dzi squat, hang snatch, kple snatch balance ɖe eme.
• "Deadlift Complex" la dometɔ aɖewoe nye deadlift si wowɔna tsã, Romaniatɔwo ƒe deadlift, sumo deadlift, kple deadlift si ƒe afɔ sesẽwo.
• "Squat Complex" la tsɔa ŋgɔgbe ƒuƒu, ta dzi, megbe ƒuƒu, kple ɖiɖiɖeme si wotɔ vie la dea eme.

Millised on head täiendavad harjutused Barbell Kpekpeme Kɔkɔ ƒe Dɔwɔƒe?

• Front Squats ate ŋu akpe ɖe Barbell Weightlifting Complex hã ŋu elabena wokpena ɖe ame ƒe ŋutilã ƒe ŋusẽ si le anyime ŋu eye wònana ame ƒe ʋuʋu kple dadasɔ nanyo ɖe edzi, si nye nu vevi siwo le barbell la ŋudɔwɔwɔ le nɔnɔme vovovowo me.
• Overhead Presses nye kamedede nyui bubu si kpena ɖe eŋu elabena wodoa ŋusẽ abɔta kple abɔwo, si doa ŋusẽ ame ƒe tame ƒe ŋusẽ si hiã hena kpekpeme kɔkɔ vovovowo wɔwɔ le Barbell Weightlifting Complex la me.