Barbell Mlɔ anyi Kplɔ-kplikpli Press

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

Sissejuhatus Barbell Mlɔ anyi Kplɔ-kplikpli Press

Barbell Lying Close-grip Press nye kamedede si tua ŋusẽ ɖo si ƒe taɖodzinu koŋue nyea abɔta, eye wògawɔa dɔ ɖe akɔta kple abɔta ƒe lãmekawo hã ŋu. Enye kamedede nyui aɖe ŋutɔ na amesiwo di be yewoana yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, vevietɔ kamedefefewɔlawo, ŋutilãtutulawo, kple kamedede lɔ̃lawo. Kamedede sia kpena ɖe ame ŋu be lãmekawo ƒe gɔmesese nanyo ɖe edzi, wònaa ŋutilã ƒe wɔwɔme bliboa nyona ɖe edzi, eye wòdoa kamedefefe ƒe ŋutete ɖe ŋgɔ, si wɔnɛ be wònyea kpeɖeŋutɔ si wodi be woatsɔ akpe ɖe kamedede ƒe ɖoɖo ɖesiaɖe ŋu.

Ülatuse sooritamine: Sisuline õpetus Barbell Mlɔ anyi Kplɔ-kplikpli Press

• Lé barbell si lée nyuie (asiwo dome didi abe abɔta ene), asibidɛwo nadze ŋgɔ ŋgɔ, eye nàlée ɖe wò akɔta tame eye nàkeke wò abɔwo ɖe enu bliboe.
• Ðe barbell la ɖe anyi blewuu ɖo ta wò akɔta, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu be nàkpɔ egbɔ be wò triceps le dɔa ƒe akpa gãtɔ wɔm.
• Tsɔ vie ne barbell la le wò akɔta tame vie, mègana wòaka wò ŋutilã o.
• Tu barbell la ɖe dzi va ɖo afisi nèdze egɔme tsoe, eye nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o. Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Barbell Mlɔ anyi Kplɔ-kplikpli Press

• Dzra Kpekpeme Dzi: Ele vevie ŋutɔ be nàɖu kpekpeme dzi le ʋuʋu bliboa me. Ƒo asa na nana be kpekpeme la naɖiɖi kaba ɖo ta wò akɔta. Ke boŋ ɖiɖi barbell la blewuu eye nàɖu edzi, eye nàgatue ɖe dzi le mɔ si dzi nàɖu nu. Menye ɖeko esia nana kamededea ƒe dɔwɔwɔ dzina ɖe edzi ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
• Ƒo Asa Na Abɔtawo Ƒe Ʋuʋu: Vodada ɖeka si bɔ enye be woakeke abɔtawo ɖe enu bliboe ahaxe wo le agbalẽtamɔ̃a tame. Esia ate ŋu ahe nuteɖeamedzi si mehiã o vɛ na abɔta ƒe ƒunukpeƒewo. Ke boŋ ɖoe be yeana abɔta nabɔbɔ vie le etame gɔ̃ hã

Barbell Mlɔ anyi Kplɔ-kplikpli Press KKK

Kas algajad saavad teha Barbell Mlɔ anyi Kplɔ-kplikpli Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Lying Close-grip Press kamededea, gake ele be woadze egɔme kple kpekpeme si bɔbɔ wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaƒo asa na abixɔxɔ. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Barbell Mlɔ anyi Kplɔ-kplikpli Press?

• Smith Machine Lying Close-grip Press: Tɔtrɔ sia zãa Smith mɔ̃, si ate ŋu ana wòali ke ahalé ɖe te wu barbell si ƒe kpekpeme le ablɔɖe me, si wɔe be wònye tiatia nyui aɖe na gɔmedzelawo alo amesiwo xɔ abi.
• Incline Lying Close-grip Press: Wowɔa tɔtrɔ sia le incline bench dzi, si tɔa ŋku akɔta kple abɔta ƒe akpa si le etame wu flat bench tɔ.
• Decline Lying Close-grip Press: Wowɔa tɔtrɔ sia le decline bench dzi, si tɔa ŋku akɔta ƒe akpa si le anyime wu.
• Resistance Band Lying Close-grip Press: Tɔtrɔ sia zãa resistance bands ɖe kpekpemewo teƒe, si naa tsitretsitsi ƒomevi bubu eye wònaa woate ŋu atrɔ ɖe nɔnɔmewo ŋu geɖe wu le ʋuʋu me.

Millised on head täiendavad harjutused Barbell Mlɔ anyi Kplɔ-kplikpli Press?

• Push-ups: Push-ups nye ŋutilã ƒe kpekpeme ƒe kamedede si tɔa ŋku akɔta, afɔ etɔ̃, kple abɔta hã, abe alesi barbell mlɔ anyi kpuie ene. Viɖe si le push-ups ŋue nye be woate ŋu awɔe le afisiafi, ɣesiaɣi, dɔwɔnu aɖeke manɔmee.
• Tricep Dips: Tricep dips nye kamedede gã aɖe be woatsɔ akpe ɖe barbell mlɔ anyi close-grip press ŋu elabena woɖoa taɖodzinu na triceps kple akɔta ƒe lãmekawo hã gake le mɔ bubu nu. Kamedede sia ate ŋu akpe ɖe lãmeka siawo ŋu be ŋusẽ kple dzidodo natu wo ɖo, si ate ŋu ana lãmeka siawo nawɔ dɔ nyuie wu le barbell mlɔ anyi kpuie.