Barbell Tsitre Afɔ Nyitsu Kɔkɔ

• Kehaos: Dzesi
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Gastrocnemius
• Teisene Lihased: Soleus

Sissejuhatus Barbell Tsitre Afɔ Nyitsu Kɔkɔ

Barbell Standing Leg Calf Raise nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe nyitsu ƒe lãmekawo ŋu, si naa ŋutilã ƒe akpa si le ete ƒe ŋusẽ, liƒo, kple lãmekawo ƒe gɔmesese nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe le kpekpeme ƒe agba kple egbugbɔgawɔ nu. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana kamedefefewo nanyo ɖe edzi, yewoana afɔwo ƒe atsyɔ̃ɖoɖo bliboa nanyo ɖe edzi, alo yewoana yewoƒe dɔwɔwɔ ƒe ŋutete nanyo ɖe edzi na gbesiagbedɔwo.

Ülatuse sooritamine: Sisuline õpetus Barbell Tsitre Afɔ Nyitsu Kɔkɔ

• Ne ènya ɖe dzi ɖi ko la, kɔ ɖe wò afɔbidɛwo dzi, kɔ wò afɔkpodziwo ɖe dzi alesi nàte ŋui esime nèle wò klowo dzɔdzɔe eye wò nu veviwo le dɔ wɔm.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be yele yeƒe nyivi ƒe lãmekawo mimim le ʋufɔti la tame.
• Ðe wò afɔkpodziwo ɖe anyi blewuu trɔ yi anyigba, eye nàɖu ʋuʋua dzi be wò lãmekawo nawɔ dɔ nyuie.
• Gbugbɔ wɔ afɔɖeɖe siawo na gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le wo dometɔ ɖesiaɖe katã me.

Nõuanded sooritamiseks Barbell Tsitre Afɔ Nyitsu Kɔkɔ

• Ʋuʋu Siwo Dzi Wokpɔna: Do wò afɔkpodziwo ɖe dzi tso anyigba to afɔ eveawo ƒe bɔlwo tutu me be wò nyitsu ƒe lãmekawo natsi. Kpɔ egbɔ be yewɔ esia blewu eye yeaɖu edzi be yeaƒo asa na abixɔxɔ eye be kamededea nawɔ dɔ nyuie wu. Ƒo asa na ʋuʋu kabakaba elabena ate ŋu ana nànɔ nɔnɔme nyui me eye wòate ŋu axɔ abi.
• Full Range of Motion: Ðe wò afɔkpodziwo ɖe anyi blewuu trɔ yi anyigba be nàwu rep ɖeka nu. Ele vevie ŋutɔ be nàkpɔ egbɔ be yeʋuʋu bliboe le kamededea ƒe akpa siwo nye nutete (fɔfɔ) kple kekeɖenudɔ (ɖiɖi) siaa me. Esia mawɔmawɔ ate ŋu ana kamededea nawɔ dɔ nyuie o.
• Na Wò Nu Vevi Nawɔ Dɔ: Le kamededea katã me la, na wò nu vevitɔ nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe. Le

Barbell Tsitre Afɔ Nyitsu Kɔkɔ KKK

Kas algajad saavad teha Barbell Tsitre Afɔ Nyitsu Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Standing Leg Calf Raise 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 hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yele ewɔm nyuie. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi awɔ kamedede ƒe ɖoɖo ɖesiaɖe eye nàkeke ɖokuiwò le ema megbe be wòakpe ɖe ŋuwò nàhaya.

Millised on tavalised variatsioonid Barbell Tsitre Afɔ Nyitsu Kɔkɔ?

• Barbell Calf Raise on a Step: Wowɔa tɔtrɔ sia to tsitretsitsi ɖe atrakpui alo xɔtunu dzi, si wɔnɛ be woate ŋu aʋuʋui wòadidi wu eye woate ŋu akeke ɖe enu wòade to wu le ʋuʋua ƒe gɔme.
• Single-Leg Barbell Calf Raise: Wowɔa tɔtrɔ sia to tsitretsitsi ɖe afɔ ɖeka dzi, si kpena ɖe ame ŋu wòɖea nyivi ɖesiaɖe ɖe vovo hedoa ŋusẽe ɖekaɖeka.
• Barbell Calf Raise with Bands: Le tɔtrɔ sia me la, wotsɔa tsitretsitsi ƒe ka siwo le barbell la ŋu be wòana wòanɔ tetem ɖe edzi le ʋuʋua katã me, si wɔnɛ be wòsesẽna wu.
• Tedzi Nyitsu Nyi kple Barbell: Esia nye tɔtrɔ si me nèbɔbɔna ɖe akɔta eye nèdaa barbell la ɖe wò akɔta ƒe akpa si le anyime, si tɔa ŋku nyiviawo tso dzogoe bubu dzi.

Millised on head täiendavad harjutused Barbell Tsitre Afɔ Nyitsu Kɔkɔ?

• Afɔdzidede: Afɔdzidede wɔa dɔ le ametia ƒe akpa si le ete bliboa ŋu, eye nyiviawo hã le eme. To squats dede wò kamedede me la, menye ɖeko nèle ŋusẽ dom wò nyiviwo ko o, ke èle ŋusẽ dom ɖe ŋgɔ le ŋutilã ƒe akpa si le anyime bliboa hã, si ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le nyitsuwo dodo ɖe tsitrenu me.
• Jump Rope: Kamedede sia nana nyitsu ƒe dzidodo kple ablaɖeɖe dzina ɖe edzi, si ate ŋu ana wò ŋutete be nàwɔ nyivi si le tsitrenu la gbugbɔgawɔ zi geɖe wu. Ekpena ɖe ame ŋu hã be ami nafiã, si ate ŋu ana wò nyitsu ƒe lãmekawo nadze nyuie wu.