Barbell ƒe Tame Ƒe Abɔta

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

Sissejuhatus Barbell ƒe Tame Ƒe Abɔta

Barbell Overhead Shrug nye kamedede sẽŋu aɖe si tɔa ŋku trapezius lãmekawo koŋ, si kpena ɖe ame ŋu be abɔta nali ke eye akɔta ƒe ŋusẽ nanyo ɖe edzi. Enye kamedede nyui aɖe na kamedefefewɔlawo, kpekpemefɔlawo, kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ kple nɔnɔme nanyo ɖe edzi. Ne ètsɔ kamedede sia de wò ɖoɖowɔɖi me la, àte ŋu ana wò ta kɔkɔ ƒe aɖaŋuwo nanyo ɖe edzi, ana wò kamedefefe bliboa nanyo ɖe edzi, eye nàɖe abɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Barbell ƒe Tame Ƒe Abɔta

• Kɔ barbell la ɖe ta dzi to wò abɔwo keke ɖe enu bliboe, wò afɔwo dome didi vaseɖe abɔta eye nàna wò klowo nabɔbɔ vie be nàkpɔ wò akɔta ƒe akpa si le anyime ta.
• Ne barbell la nya ɖo ta dzi ko la, kɔ wò abɔta ɖe dzi alesi nàte ŋui, nàdze agbagba atsɔ wò abɔta aka wò towo ŋu, eye nànɔ wò abɔwo kekem.
• Lé abɔtaƒoƒoa ɖe etame vie, emegbe nàɖiɖi wò abɔta blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be barbell la li ke eye wòle ta dzi le kamededea katã me.

Nõuanded sooritamiseks Barbell ƒe Tame Ƒe Abɔta

• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu kabakaba kple ʋuʋudedi. Ke boŋ tsɔ ʋuʋu blewu si dzi nàɖu la wɔ kamededea. Klɔ wò abɔta ɖe dzi alesi nàte ŋui, lé wo ɖe asi sɛkɛnd ɖeka, emegbe nàgaɖiɖi wo ɖe anyi ake. Esia wɔnɛ be wò lãmekawo wɔa dɔ bliboe le kamededea katã me.
• Kpɔ Wò Kpekpeme Ŋu: Mègakɔ kpekpeme si kpekpe akpa na wò o. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzii ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Ne èle agbagba dzem be yealé yeƒe nɔnɔme nyuitɔ me ɖe asi la, ke ɖewohĩ kpekpemea lolo akpa.
• Na Wò Kɔ Nade Akpa O: Ƒo asa na wò kɔ ƒe tete le kamedede sia me

Barbell ƒe Tame Ƒe Abɔta KKK

Kas algajad saavad teha Barbell ƒe Tame Ƒe Abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Overhead Shrug kamededea, gake ele vevie be woadze egɔme kple kpekpeme si le bɔbɔe be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaƒo asa na abixɔxɔ. Kamedede sia wɔa dɔ le abɔta kple mɔ̃wo ŋu, eye ele vevie be nàna wò nu vevitɔ nanɔ dɔ wɔm le ʋuʋua katã me. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be hehenala alo kamedefefewɔla bibi aɖe nawɔ ʋuʋua ƒe wɔwɔfia gbã. Anyo hã be nàxɔ dzo nyuie hafi adze kamededea gɔme.

Millised on tavalised variatsioonid Barbell ƒe Tame Ƒe Abɔta?

• Kettlebell Overhead Shrug: Kettlebells zazã ɖe barbell teƒe ate ŋu ana kpekpeme nato vovo eye wòatsɔ ado go wò lãmeka siwo naa li ke la le mɔ yeye aɖe nu.
• Seated Overhead Shrug: Wowɔa tɔtrɔ sia ne èbɔbɔ nɔ anyi, si kpena ɖe ame ŋu wòɖea abɔta kple akɔta ƒe lãmeka siwo le etame ɖe vovo to ŋutete si le asiwò be nàzã wò ŋutilã ƒe akpa si le ete alo wò ŋusẽ ɖeɖeɖa me.
• Single-Arm Overhead Shrug: Wotsɔa alɔ ɖeka wɔa tɔtrɔ sia le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ eye wòana kuxia nadzi ɖe edzi vaseɖe wò dzi.
• Resistance Band Overhead Shrug: Resistance band zazã ɖe barbell teƒe ate ŋu ana tension ƒomevi bubu nanɔ ame ŋu eye ate ŋu anye mɔnu nyui aɖe na amesiwo si dɔwɔnu alo teƒe sue aɖe koe le.

Millised on head täiendavad harjutused Barbell ƒe Tame Ƒe Abɔta?

• Tsitrenu Barbell Row: Kamedede sia wɔa dɔ na trapezius lãmekawo, lãmeka mawo ke siwo wɔa dɔ le barbell overhead shrug me, si ate ŋu akpe ɖe ŋuwò be wò ŋutilã ƒe akpa si le etame ƒe ʋuʋu kple ŋusẽ nanyo ɖe edzi.
• Lateral Dumbbell Raise: Kamedede sia ku ɖe deltoid lãmekawo ƒe axadzi kple ŋgɔgbe ƒe akpawo ŋu, si kpena ɖe barbell overhead shrug ŋu to kamedede si de to wu nana abɔta ƒe lãmekawo me.