Barbell Ŋgɔgbe Kɔkɔ

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

Sissejuhatus Barbell Ŋgɔgbe Kɔkɔ

Barbell Front Raise nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe abɔta koŋ ŋu, si kpena ɖe ame ŋu be lãmekawo ƒe gɔmesese nanyo ɖe edzi eye wòna ŋusẽ si le etame bliboa nanyo ɖe edzi. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe nɔnɔme nanyo ɖe edzi, yewoana kamedefefewo nanyo ɖe edzi, eye yewoaxe mɔ ɖe abɔta ƒe abixɔxɔ nu to ŋusẽdodo lãmeka siwo kpena ɖe eŋu me.

Ülatuse sooritamine: Sisuline õpetus Barbell Ŋgɔgbe Kɔkɔ

• Ne èna wò abɔwo le dzɔdzɔe la, kɔ barbell la ɖe dzi le ŋgɔwò vaseɖe esime wòaɖo abɔta ƒe kɔkɔme, eye nàkpɔ egbɔ be yele yeƒe abɔta zãm tsɔ le ʋuʋua wɔm ke menye yeƒe akɔta o.
• Tɔ vie le ʋuʋua tame, nàse wò abɔta ƒe lãmekawo ƒe tete.
• Ðe barbell la ɖe anyi blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe le wò ata, eye nàɖu ʋuʋua dzi be nàkpɔ egbɔ be menye nuheŋusẽ koe nèle mɔ ɖem na be wòawɔ dɔa o.
• Gbugbɔ wɔ kamededea na gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi le gbugbɔgawɔ ɖesiaɖe katã me.

Nõuanded sooritamiseks Barbell Ŋgɔgbe Kɔkɔ

• Dzra Kpekpeme Dzi: Ele vevie be nàɖu kpekpeme dzi le mɔ dzi yiyi kple anyime siaa. Mègana barbell la naɖiɖi kabakaba le akpa si le anyime la dzi o, elabena esia ate ŋu ana nàxɔ abi. Ke boŋ ɖiɖie ɖe anyi blewuu eye nàɖu edzi be nàwɔ kamededea ŋudɔ nyuie wu eye nàna wò lãmekawo nawɔ dɔ nyuie.
• Mègazã Kpekpeme Gã O: Kpekpeme si kpekpe akpa zazã ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Tia kpekpeme si ana nàte ŋu awu wò reps nu kple nɔnɔme nyui. Ne èle agbagba dzem alo wò nɔnɔme le fu kpem la, ɖe wò kpekpeme dzi kpɔtɔ.
• Na Wò Abɔwo Nabɔbɔ Viɖe: Ƒo asa na wò abɔtawo ƒoƒo alo wò asibidɛwo zazã atsɔ akɔ kpekpemea ɖe dzi

Barbell Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Barbell Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Front Raise kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be hehenala alo kamedefefewɔla bibi aɖe nanɔ asiwò si akpɔ edzi ahafia mɔe le nɔnɔme kple aɖaŋu nyuitɔ me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, dzi kpekpeme ɖe edzi vivivi ne ŋusẽ kple akɔfafa le kamededea me le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Barbell Ŋgɔgbe Kɔkɔ?

• Plate Front Raise: Tɔtrɔ sia bia be woazã kpekpemedzidzenu ɖe ​​barbell teƒe, atsɔ asi eveawo alée ahakɔe ɖe dzi wòaɖo abɔta.
• Cable Front Raise: Tɔtrɔ sia zãa kaƒomɔ̃ hena tsitretsitsi, si ate ŋu ana tete nanɔ anyi ɖaa wu le ʋuʋua katã me.
• Incline Bench Front Raise: Tɔtrɔ sia bia be woamlɔ anyi ɖe anyi ɖe zikpui si dzi woakɔ dzi eye woakɔ barbell la tso anyigba va ɖo abɔta ƒe kɔkɔme, si ate ŋu akpe ɖe ame ŋu be woaɖe abɔta ƒe lãmekawo ɖe vovo.
• Single Arm Barbell Front Raise: Tɔtrɔ sia bia be woakɔ barbell ɖe dzi kple alɔ ɖeka le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu wòada asɔ eye wòasẽ ɖe akpa ɖeka dzi.

Millised on head täiendavad harjutused Barbell Ŋgɔgbe Kɔkɔ?

• Overhead Press: Kamedede sia hã kpena ɖe Barbell Front Raise ŋu elabena ewɔa nu ɖe ​​abɔta ƒe lãmekawo ƒe ƒuƒoƒo bliboa ŋu, si me ŋgɔgbe deltoids siwo hã wowɔa dɔ le le ŋgɔgbe kɔkɔɣiwo hã le, si doa abɔta ƒe ŋusẽ kple liƒo bliboa ɖe ŋgɔ.
• Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu ate ŋu akpe ɖe Barbell Front Raises ŋu to ŋkuléle ɖe ŋgɔgbe kple axadzi deltoids siaa ŋu, kpakple trapezius lãmekawo ŋu, si ana ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ wu si me lãmekawo ƒe hatsotso mawo ke le abe ŋgɔgbefɔfɔ ene.