Barbell Nɔ anyi Ðe Abɔta

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

Sissejuhatus Barbell Nɔ anyi Ðe Abɔta

Barbell Seated Shrug nye ŋusẽdodo ƒe kamedede si koŋ tɔa ŋku trapezius lãmeka siwo le wò akɔta kple kɔ ƒe akpa si le etame, si wɔnɛ be wò tenɔnɔ nyona ɖe edzi eye wòkpena ɖe ame ƒe tame ƒe ŋusẽ bliboa ŋu. Kamedede sia sɔ nyuie na kamedefefewɔlawo, ŋutilãtutulawo, alo amesiame si le didim be yeana yewoƒe ŋutilã ƒe akpa si le etame ƒe lãmekawo ƒe gɔmesese kple ŋusẽ nanyo ɖe edzi. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ Barbell Seated Shrug ade yewoƒe ɖoɖowɔɖi me le viɖe siwo wòɖena le abɔta ƒe liƒo nyona ɖe edzi, kɔ ƒe ŋusẽ dodo ɖe ŋgɔ, kple akpa si wòwɔna le abixɔxɔ nutsitsi me ta.

Ülatuse sooritamine: Sisuline õpetus Barbell Nɔ anyi Ðe Abɔta

• Ne èna wò akɔta nanɔ dzɔdzɔe eye wò abɔta naɖiɖi la, kɔ barbell la ɖe dzi to wò abɔta ʋuʋu yi dzi ɖo ta wò towo gbɔ me.
• Lé abɔta ɖe asi vie, eye nàtsɔ wò susu aɖo wò trapezius lãmeka siwo le etame ƒe tete ŋu ŋutɔŋutɔ.
• Ðe barbell la ɖe anyi blewuu trɔ yi anyime va ɖo wò ata dzi, eye nàkpɔ egbɔ be yekeke yeƒe abɔtawo ɖe enu bliboe be nàte ŋu akeke nyuie.
• Gbugbɔ wɔ ɖoɖoa na gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Barbell Nɔ anyi Ðe Abɔta

• Ʋuʋu si Dzi Woɖu: Klɔ wò abɔta tẽe yi dzi ɖo ta wò towo gbɔ, eye màƒo asa na ʋuʋu alo ʋuʋu ɖesiaɖe o. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi. Ele be woaɖu ʋuʋua dzi eye wòanɔ blewu, ke menye be wòanɔ du dzi ahanɔ ʋuʋum o.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yedo yeƒe abɔta ɖe dzi bliboe le abɔta ʋuʋu me eye emegbe yeaɖiɖi wo ɖe anyi ake va ɖo afisi nèdze egɔme tsoe. Esia nana be èle dɔ wɔm le lãmekaawo ŋu le woƒe ʋuʋu ƒe didime katã me.
• Ƒo asa na agbatsɔtsɔ fũu akpa: Vodada siwo bɔ dometɔ ɖekae nye kpekpeme si gbɔ eme zazã. Esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Dze egɔme ɣesiaɣi kple kpekpeme si nàte ŋu akpɔ nyuie hena 10-12 reps, eye nàdzi ɖe edzi vivivi ne ŋusẽ le ŋuwò

Barbell Nɔ anyi Ðe Abɔta KKK

Kas algajad saavad teha Barbell Nɔ anyi Ðe Abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Seated Shrug kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ ɣeyiɣi ʋɛ gbãtɔawo dzi be wòana mɔfiame. Barbell Seated Shrug la tɔa ŋku trapezius lãmeka siwo le akɔta kple kɔ ƒe akpa si le etame la koŋ. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàxɔ dzo do ŋgɔ eye nàfa le emegbe.

Millised on tavalised variatsioonid Barbell Nɔ anyi Ðe Abɔta?

• Behind-The-Back Barbell Shrug: Le tɔtrɔ sia me la, woléa barbell la ɖe ŋutilãa megbe, si tɔa ŋku lãmeka vovovo siwo le trapezius kple akɔta ƒe akpa si le etame.
• Smith Machine Seated Shrug: Tɔtrɔ sia zãa Smith mɔ̃, si naa wò li ke eye wònana be wò susu nanɔ abɔta ʋuʋu ɖeɖeko ŋu.
• Overhead Barbell Shrug: Tɔtrɔ sia bia be nàlé barbell la ɖe wò ta dzi, si kpena ɖe ŋuwò be trapezius ƒe lãmeka siwo le ete la nawɔ dɔ nyuie wu.
• Incline Bench Barbell Shrug: Le tɔtrɔ sia me la, èwɔa abɔta ʋuʋua esime nèmlɔ anyi ŋkume ɖe anyi le incline bench dzi, si trɔa dzogoe si dzi nèle ʋuʋum le eye wòɖoa taɖodzinu na trapezius lãmeka ƒe akpa vovovowo.

Millised on head täiendavad harjutused Barbell Nɔ anyi Ðe Abɔta?

• Fli si le Tsitrenu: Fli si le tsitrenu kpena ɖe Barbell Seated Shrug ŋu to dɔwɔwɔ tso trapezius lãmekawo ŋu tso dzogoe bubu dzi, si wɔnɛ be akɔta kple kɔ ƒe akpa si le etame ƒe tsitsi nyona ɖe edzi.
• Axadzi Kɔkɔe: Axadzifɔfɔ nye kpeɖeŋutɔ gã aɖe na Barbell Seated Shrug elabena woɖoa taɖodzinu na deltoid lãmekawo ƒe axadzi kple ŋgɔgbe, si kpena ɖe ame ŋu be ŋusẽ kple atsyɔ̃ɖoɖo si le abɔta ƒe akpaa da sɔ.