Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta

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

Sissejuhatus Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta

Barbell Behind The Back Shrug nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe trapezius lãmekawo koŋ ŋu, si naa ŋusẽ si le etame la nyona ɖe edzi eye wònaa ame ƒe nɔnɔme nyona ɖe edzi. Enyo ŋutɔ na kamedefefewɔlawo, ŋutilãtutulawo, alo amesiame si le didim be yeatu yeƒe akɔta ƒe akpa si le etame, abɔta ƒe lãmekawo, kple eƒe tame ƒe liƒo bliboa ɖo. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, ana kamedefefewo nawɔ dɔ nyuie wu, eye woaɖe abixɔxɔ ƒe afɔku si le ametia ƒe akpa si le etame dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta

• Na wò afɔwo naɖe wo nɔewo ɖa vaseɖe akɔta, wò akɔta nanɔ dzɔdzɔe, eye wò ŋkuwo nanɔ ŋgɔ yim.
• Do wò abɔtawo ɖe dzi blewuu ɖo ta wò towo gbɔ alesi nàte ŋui, nàna wò abɔwo nanɔ dzɔdzɔe eye nàkpɔ egbɔ be yezã yeƒe abɔta ƒe lãmekawo tsɔ le barbell la kɔm, ke menye wò abɔwo o.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi aŋea blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta

• **Grip**: Lé barbell la kple wò asiwo keke vie wu abɔta ƒe kekeme. Ele be wò asibidɛwo nadze ŋgɔ wò ŋutilã. Ƒo asa na barbell la léle sesĩe akpa elabena esia ate ŋu ana wò asibidɛwo kple abɔwo nate ɖe edzi. Ke boŋ, lé fɔ ɖe wò abɔta kple akɔta ƒe lãmekawo zazã atsɔ akɔ kpekpemea dzi ŋu.
• **Ʋuʋu Siwo Dzi Woɖu**: Kɔ wò abɔtawo ɖe dzi tẽe ɖo ta wò towo gbɔ eye nàlé wo ɖe asi vie le ʋuʋua tame. Emegbe, gbugbɔ wò abɔtawo ɖiɖi ɖe anyi le mɔ si dzi nàɖu nu. Ƒo asa na ʋuʋudedi alo ŋusẽ zazã atsɔ akɔ kpekpemea ɖe dzi. Esia ate ŋu ana ame naxɔ abi eye meɖoa taɖodzinu na lãmeka siwo woɖo be woawɔ la nyuie o.
• **Kpekpeme Tiatia**: Tia kpekpeme si sesẽ gake wòana nàlé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me. Ne èkpɔe

Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta KKK

Kas algajad saavad teha Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Behind The Back Shrug kamededea. Gake ele vevie ŋutɔ be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana hehenala alo ame bibi aɖe nakpɔ kamededea dzi be wòakpɔ egbɔ be wole ewɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi esime ŋusẽ kple akɔfafa le kamededea me le dzidzim ɖe edzi.

Millised on tavalised variatsioonid Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta?

• Overhead Barbell Shrug: Le tɔtrɔ sia me la, woléa barbell la ɖe wò ta dzi, si bia be abɔta nali ke eye ŋusẽ nanɔ eŋu geɖe wu.
• Zikpui si Wotsɔa Abɔta Kpenae: Tɔtrɔ sia bia be nàmlɔ anyi ɖe zikpui si dzi woadze anyi ɖo dzi, alé barbell alo dumbbells ɖe asi eye nàʋuʋu abɔta.
• Smith Machine Shrug: Tɔtrɔ sia zãa Smith mɔ̃, si ate ŋu akpe ɖe ame ŋu wòali ke eye wòana kamededea nalé fɔ ɖe mɔ̃awo ŋu.
• Kettlebell Shrug: Tɔtrɔ sia zãa kettlebells ɖe barbell teƒe, si naa asiléle kple ʋuʋu ƒe didime si to vovo.

Millised on head täiendavad harjutused Barbell Le Megbe Ƒe Abɔta Ƒe Abɔta?

• Tsitretsitsi: Kamedede sia kpena ɖe Barbell Behind The Back Shrug ŋu to menye trapezius lãmekawo ɖeɖeko ƒe dɔwɔwɔ me o, ke boŋ deltoids kple biceps hã, si naa kamedede si de to wu le etame.
• Mo Hehe: Mohehe wɔa dɔ le megbe deltoids, etame mɔ̃wo, kple rotator cuff lãmekawo ŋu, si kpena ɖe Barbell Behind The Back Shrug ŋu to ŋusẽdodo abɔta ƒe alidziblanu bliboa kple alesi wònana ame ƒe nɔnɔme nyona ɖe edzi me.