Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ

• Kehaos: Kote
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sissejuhatus Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ

Barbell Seated Front Raise nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe ŋgɔgbe deltoids koŋ ŋu, si naa abɔta ƒe ŋusẽ kple liƒo dzina ɖe edzi. Kamedede sia sɔ nyuie na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoatu ŋutilã ƒe akpa si le etame ƒe ŋusẽ ɖo, vevietɔ le abɔta ƒe nuto me. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe nu kɔkɔ ŋutetewo nanyo ɖe edzi, yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoana kamedefefewo katã nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ

• Lé barbell la kple asiléƒe si le dzi (asibidɛwo dze ŋgɔ wò ŋutilã) eye nàtsɔ asi siwo keke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ.
• Ne ètsɔ megbe dzɔdzɔe eye wò nu vevi si le eme la, kɔ barbell la ɖe dzi tẽ le ŋgɔwò vaseɖe esime wòaɖo abɔta, eye nàna wò abɔwo nakeke gake màgatu o.
• Tɔ vie le ʋuʋua tame, eye wò susu nanɔ wò abɔta ƒe lãmekawo ƒoƒo ŋu.
• Ðe barbell la ɖe anyi blewuu trɔ yi anyime va ɖo wò ata dzi, eye nàɖu ʋuʋua dzi be nàwu rep ɖeka nu. Gbugbɔ wɔe hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ

• Asi ƒe Nɔnɔme: Lé barbell la kple asi si keke abe abɔta ene, eye asibidɛwo nadze ŋgɔ anyi. Ele be wò asiwo dome nadidi vie wu abɔta. Ne wokeke asiléƒea ɖe enu akpa la, ate ŋu ana ame nagada asɔ o eye wòate ŋu axɔ abi.
• Ʋuʋu si Dzi Woɖu: Kɔ barbell la ɖe dzi blewuu, si dzi nàɖu vaseɖe wò abɔta ƒe sɔsɔme. Ʋuʋu kabakaba kple ʋuʋudedi ate ŋu ana ame naxɔ abi eye mewɔa dɔ boo aɖeke le lãmeka siwo nèdi la taɖodzinu ɖoɖo me o. Nenema ke ne èle barbell la ɖiɖim la, wɔe blewuu eye nàwɔe le mɔ si dzi nàɖu nu.
• Afisi Nàte Ŋu Aʋuʋu Le: Ƒo asa na tetekpɔ be yeazã ʋuʋu ƒe didime si lolo akpa. Ne èkɔ barbell la ɖe dzi wu abɔta la, ate ŋu ana wò abɔta nate ɖe dzi madzemadzee eye ate ŋu ana nàxɔ abi. 5. 5.

Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Seated Front Raise ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Kamedede sia tɔa ŋku abɔta ƒe ŋgɔgbekpa (anterior deltoids) koŋ, eye wòwɔa dɔ le akɔta ƒe akpa si le etame kple serratus anterior hã ŋu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be aɖaŋu si sɔ.

Millised on tavalised variatsioonid Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ?

• Incline Bench Front Raise: Wowɔa tɔtrɔ sia le incline bench dzi, eye woɖoa ŋku ŋgɔgbe deltoids la dzi tso dzogoe bubu dzi.
• Standing Barbell Front Raise: Wowɔa tɔtrɔ sia le tsitrenu, si ƒoa nu kple ŋutilã ƒe akpa si le ete kple eƒe akpa si le ete be wòali ke.
• One-Arm Barbell Seated Front Raise: Wowɔa tɔtrɔ sia alɔ ɖeka ɖeka, si wɔnɛ be wò susu nɔa abɔta ɖesiaɖe ŋu ɖekaɖeka.
• Cable Seated Front Raise: Tɔtrɔ sia zãa kaƒomɔ̃, si naa tete ɖe ame ŋu ɣesiaɣi le ʋuʋua katã me.

Millised on head täiendavad harjutused Barbell Nɔ anyi ɖe Ŋgɔgbe Kɔkɔ?

• Upright Barbell Row: Kamedede sia nye kpeɖeŋutɔ gã aɖe na Barbell Seated Front Raise elabena menye ɖeko wòwɔa dɔ le abɔta ko o, ke ewɔa dɔ na trapezius lãmeka siwo le akɔta ƒe akpa si le etame hã, si naa kamedede si de to wu le etame.
• Axadzi Kɔkɔe: Axadzifɔfɔ nye kpeɖeŋutɔ nyui aɖe na Barbell Seated Front Raises elabena woɖoa taɖodzinu na axadzi (axadzi) deltoids, si doa ŋusẽ abɔta ƒe lãmekawo ƒe ŋusẽ bliboa kple eƒe gɔmesese, eye wòkpɔa egbɔ be tsitsi si da sɔ le ɖekawɔwɔ me kple ŋgɔgbe deltoid siwo woɖo taɖodzinu na le ŋgɔgbe fɔa dzi.