Barbell Lying ƒe kekeɖenudɔ

• Kehaos: Triceps, Ülemised õlad
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Triceps Brachii

Sissejuhatus Barbell Lying ƒe kekeɖenudɔ

Barbell Lying Extension nye ŋusẽ tutuɖo ƒe kamedede si koŋ woɖona ɖe ta etɔ̃ kple lãmeka evelia abe abɔta kple akɔta ene ŋu. Esɔ nyuie na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, eye wòkpena ɖe ame ŋu le ŋutilã ƒe akpa si le etame ƒe ŋusẽdodo me, enaa lãmekawo ƒe gɔmesese nyona ɖe edzi, eye wòdoa kamedefefe ƒe ŋutete bliboa ɖe ŋgɔ. Ame ɖekaɖekawo ate ŋu atia kamedede sia be yeatsɔ adzi yewoƒe abɔwo ƒe lolome ɖe edzi, ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, eye wòana woƒe ŋutete nadzi ɖe edzi be woawɔ dɔ siwo hiã be woatutu alo aƒu gbe.

Ülatuse sooritamine: Sisuline õpetus Barbell Lying ƒe kekeɖenudɔ

• Ðe barbell la ɖe anyi blewuu ɖo ta wò ŋgonu to wò abɔtawo bɔbɔ me, nàna wò abɔta ƒe akpa si le etame nanɔ teƒe ɖeka eye nànɔ tsitre ɖe wò ŋutilã ŋu le ʋuʋua katã me.
• Ne barbell la nya te ɖe wò ŋgonu ŋu ko la, tɔ vie, emegbe nàzã wò triceps atsɔ akeke wò abɔwo ɖe dzi eye nàkɔ barbell la ɖe dzi atrɔ ayi afisi nèdze egɔme tsoe.
• Kpɔ egbɔ be yeƒe abɔta nanɔ nɔnɔme ɖeka me le kamededea katã me eye nàƒo asa na ʋuʋu ɖesiaɖe si mehiã o le wò abɔta.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, nàkpɔ egbɔ be yelé barbell la dzi ɖuɖu me ɖe asi eye màgana wòaɖiɖi kabakaba akpa o.

Nõuanded sooritamiseks Barbell Lying ƒe kekeɖenudɔ

• **Ʋuʋu si Dzi Woɖu:** Ðe barbell la ɖe anyi blewuu ɖo ta wò ŋgonu to bɔbɔ ɖe abɔta me. Ele be wò abɔta nanɔ teƒe ɖeka le kamededea katã me. Vodada si bɔ enye be nàʋuʋu wò abɔ alo abɔta, si ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ nyuie le abɔta etɔ̃ dzi akpɔtɔ.
• **Ƒo Asa na Wò Abɔtawo Ƒe Ʋuʋu:** Ne ètutu barbell la trɔ yi afisi wòdze egɔme tsoe la, tɔ hafi wò abɔta natu keŋkeŋ. Ne ètu wò abɔwo la, ate ŋu ana wòate ɖe ƒunukpeƒea dzi madzemadzee eye wòate ŋu ana nàxɔ abi.
• **Maintain a Neutral Spine:** Na wò akɔta nanɔ gbadzaa ɖe zikpui la dzi eye nàƒo asa na wò akɔta ƒe akɔta ƒe akɔta ƒoƒo

Barbell Lying ƒe kekeɖenudɔ KKK

Kas algajad saavad teha Barbell Lying ƒe kekeɖenudɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Lying kekeɖenudɔa, si wogayɔna be taɖuɖɔɖɔɖɔɖonuwo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Eɖea vi hã be hehenala alo ame bibi aɖe nanɔ anyi be wòana mɔfiame. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Barbell Lying ƒe kekeɖenudɔ?

• Close-Grip Bench Press nye tɔtrɔ bubu, afisi wozia barbell la dzi yia dzi esime wòmlɔ anyi, eye woƒe susu nɔa triceps la ŋu.
• Incline Barbell Tricep Extension bia be woawɔ kamededea le zikpui si wotsɔ ƒo xlãe dzi, si tɔa ŋku triceps la tso dzogoe bubu dzi.
• One Arm Dumbbell Tricep Extension nye tɔtrɔ si me wozãa dumbbell ɖeka ɖe barbell teƒe, si wɔnɛ be woate ŋu alé ŋku ɖe alɔ ɖekaɖeka ŋu.
• Cable Lying Tricep Extension nye tɔtrɔ bubu, afisi wozãa kaƒomɔ̃ ɖe barbell teƒe, si naa tete ɣesiaɣi le ʋuʋua katã me.

Millised on head täiendavad harjutused Barbell Lying ƒe kekeɖenudɔ?

• Tagbɔgagbãmɔ̃wo: Abe Barbell Lying Extension ene la, Tagbɔkukumɔ̃wo ƒe susu nɔa afɔ etɔ̃awo ɖeɖe ɖe aga ŋu, eye ne wotsɔ kamedede eveawo siaa de kamedede ƒe ɖoɖowɔɖi me la, ame ɖekaɖeka ate ŋu akpɔ egbɔ be yewɔ kamedede si me kɔ si me wowɔa nu etɔ̃ le si me wòku ɖe lãmekaa ƒe ta etɔ̃awo katã ŋu.
• Push-ups: Push-ups nye kamedede si me wowɔa nu vovovowo le si doa ŋusẽ triceps, akɔta, kple abɔta, si kpena ɖe Barbell Lying Extension ŋu to lãmeka ƒe hatsotso mawo ke wɔwɔ le mɔ bubu nu me, si ate ŋu ana lãmekawo ƒe gbeɖiɖi kple ŋusẽ nanyo ɖe edzi.