Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

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

Sissejuhatus Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

Barbell Standing Military Press nye ŋutilã ƒe akpa si le etame ƒe kamedede sẽŋu aɖe si doa ŋusẽ abɔta, abɔta, kple akɔta ƒe akpa si le etame koŋ. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, amesiwo le didim be yewoana yewoƒe tame ƒe ŋusẽ kple nɔnɔme nanyo ɖe edzi. Kamedede sia me nɔnɔ ate ŋu ana ŋutilã bliboa nali ke, ana abɔta nate ŋu aʋuʋu geɖe wu, eye wòakpe ɖe ame ŋu le gbesiagbedɔwo alo kamedefefe siwo hiã be woatutu wo alo woaʋuʋu wo le ta dzi la wɔwɔ me.

Ülatuse sooritamine: Sisuline õpetus Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• Da barbell la ɖe wò kɔmeƒu gbɔ eye wò asibidɛwo nadze ŋgɔ ŋgɔ eye abɔta nadze ŋgɔ bar la te tẽ, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Tu barbell la yi dzi kple wò ta dzi to wò abɔwo keke bliboe me, na wò ŋutilã kple asibidɛwo nanɔ dzɔdzɔe le ʋuʋua katã me.
• Tsɔ vie le ʋuʋua tame, emegbe nàɖiɖi aŋea blewuu agbugbɔ ayi anyime va ɖo kɔme.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi eye yeaɖu edzi le ʋuʋu ɖesiaɖe katã me.

Nõuanded sooritamiseks Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• **Ƒo asa na wò akɔta ƒe akɔta ƒoƒo**: Vodada si bɔ enye akɔta ƒoƒo le ʋufɔɣi, si ate ŋu ana nàxɔ abi. Be nàƒo asa na esia la, tsɔ wò nu vevi la de eme eye nàna wò akɔta nanɔ dzɔdzɔe le kamededea katã me. Wò lãkusiwo mimi ate ŋu akpe ɖe ŋuwò hã be wò ŋutilã nali ke.
• **Mègazã Wò Afɔwo O**: Asrafowo ƒe agbalẽtamɔ̃ nye abɔtaƒoƒo sesẽ, si fia be mele be nàzã wò afɔwo atsɔ akpe ɖe ʋufɔti ŋu o. Ne èkpɔe be ehiã be yeazã yeƒe afɔwo la, enye dzesi be ɖewohĩ kpekpemea lolo akpa.
• **Dziɖuɖu

Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Standing Military Press ƒe kamededea, gake ele vevie be woadze egɔme kple kpekpeme si le bɔbɔe be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana hehenala alo kamedefefewɔla bibi aɖe nakpɔ ɣeyiɣi ʋɛ gbãtɔawo dzi be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ kple kakaɖedzi le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Seated Military Press nye tɔtrɔ bubu si me nèwɔa kamededea le esime nèbɔbɔ nɔ anyi, si ate ŋu akpe ɖe ŋuwò nàɖe abɔta ƒe lãmekawo ɖe vovo nyuie wu.
• Behind the Neck Military Press nye tɔtrɔ si de ŋgɔ wu si me woɖiɖia barbell la ɖe ta megbe tsɔ wu be wòaɖiɖi ɖe ŋgɔgbe, eye woɖoa ŋku abɔta ƒe akpa vovovowo.
• Push Press Military Press nye tɔtrɔ si me ŋusẽ le si me nèdea afɔ ƒe ʋuʋu vie eme be wòakpe ɖe ŋuwò nàtutu barbell la ayi dzi, si tsɔa ŋusẽ kple ŋusẽ ƒe akpa bubu kpena ɖe eŋu.
• Single-Arm Barbell Military Press nye akpa ɖeka ƒe tɔtrɔ si me nètsɔa alɔ ɖeka tea barbell ɖeka ɖe ta dzi, si doa kplamatse wò dadasɔ kple liƒo esime nèle dɔ wɔm le wò abɔta hã.

Millised on head täiendavad harjutused Barbell Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Fli Tsitrenu ate ŋu akpe ɖe Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea hã ŋu to mɔ̃awo kple ŋgɔgbe deltoids siaa, lãmeka siwo wozãna le Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea hã, si ana wò dɔwɔwɔ kple dzidodo le kamedede sia me nanyo ɖe edzi.
• Push-ups, togbɔ be enye ŋutilã ƒe kpekpeme ƒe kamedede hã la, ate ŋu akpe ɖe Barbell Standing Military Press hã ŋu esi wole dɔ wɔm le akɔta ƒe lãmekawo kple triceps, siwo nye lãmeka evelia siwo wozãna le Military Press me, si ana wò tame ƒe ŋusẽ kple liƒo bliboa nadzi ɖe edzi.