Bench ƒe Hehenamɔ̃wo

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Latissimus Dorsi
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Bench ƒe Hehenamɔ̃wo

Bench Pull-ups nye kamedede nyui aɖe si me wotsia dzi ɖe akɔta, abɔta, kple abɔta ƒe lãmekawo koŋ ŋu, si wɔe be wòɖea vi na ame ɖekaɖeka siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi. Kamedede sia sɔ na amesiame, tso kamedede gɔmedzelawo dzi va ɖo kamedede deŋgɔwo dzi, le eƒe sesẽme si woate ŋu atrɔ asi le ta. Amewo adi be yewoatsɔ Bench Pull-ups ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wòdoa lãmekawo ƒe ŋusẽ kple ŋusẽ ɖe ŋgɔ ko o, ke enaa ame ƒe nɔnɔme nyona ɖe edzi eye wòɖea akɔta ƒe abixɔxɔ ƒe afɔkua dzi kpɔtɔna.

Ülatuse sooritamine: Sisuline õpetus Bench ƒe Hehenamɔ̃wo

• Do asi ɖe dzi eye nàtsɔ asi eveawo alé zikpui la ƒe go kemɛ, eye nàna wò asibidɛwo nadze ŋgɔ wò.
• Na wò afɔwo nanɔ anyigba eye wò ŋutilã nanɔ dzɔdzɔe, emegbe nàhe wò akɔta ayi dzi aɖo ta zikpui la gbɔ to wò abɔtawo bɔbɔ kple wò abɔtaƒuwo ƒoƒo ɖekae me.
• Ne èɖo ʋuʋua tame vɔ la, ɖiɖi ɖokuiwò blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum le ɖiɖia katã me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le gbugbɔgagblɔ ɖesiaɖe katã me.

Nõuanded sooritamiseks Bench ƒe Hehenamɔ̃wo

• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na duƒuƒu to kamededea me. Ele be woaɖu ʋuʋu ɖesiaɖe dzi eye woaɖoe koŋ awɔe. He ɖokuiwò yi dzi vaseɖe esime wò akɔta naka asi ʋuƒoa ŋu, emegbe nàgaɖiɖi ɖokuiwò ɖe anyi blewuu. Esia akpe ɖe ŋuwò be wò lãmekawo nawɔ dɔ nyuie eye màƒo asa na abi ɖesiaɖe si ate ŋu adzɔ o.
• **Yagbɔgbɔ ƒe Mɔnu**: Gbɔgbɔ si mesɔ o ateŋu axe mɔ na wò dɔwɔwɔ eye wòana wò ta natɔ gɔ̃ hã. Mɔnu nyuitɔe nye be nàgbɔ ya ne èle ɖokuiwò ɖiɖim eye nàgbɔ ya ne èle ɖokuiwò hem yi dzi. Esia akpe ɖe ŋuwò be wò lãmekawo nakpɔ ɔksidzin si hiã be woatsɔ awɔ kamededea nyuie.
• **Ƒo asa na Nuteɖeamedzi fũu**: Nuteɖeamedzi fũu akpa nye vodada si bɔ si ate ŋu ahe...

Bench ƒe Hehenamɔ̃wo KKK

Kas algajad saavad teha Bench ƒe Hehenamɔ̃wo?

Ẽ, gɔmedzelawo ate ŋu awɔ Bench Pull-ups ƒe kamededea godoo. Wokafua kamedede sia zi geɖe na gɔmedzelawo elabena ekpena ɖe ame ŋu be ŋusẽ kple lãmekawo ƒe dzidodo tutuɖo, si dzraa wo ɖo ɖe tɔtrɔ siwo sesẽ wu le hehe ɖe dzi ŋu le etsɔme. Gake ele vevie be nàlé nɔnɔme kple aɖaŋu nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne mèka ɖe alesi nàwɔ kamedede sia dzi o la, ate ŋu aɖe vi be nàna ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nafia mɔ wò.

Millised on tavalised variatsioonid Bench ƒe Hehenamɔ̃wo?

• Decline Bench Pull-ups: Abe alesi wòle le incline version ene la, tɔtrɔ sia bia be nàɖo decline bench ɖe pull-up bar la te, eye nàlé fɔ ɖe wò akɔta ƒe lãmeka siwo le ete ŋu wu.
• Bench Pull-ups with Leg Raise: Tɔtrɔ sia naa afɔdzidede kpena ɖe bench pull-up si wozãna ɖaa ŋu, si wɔnɛ be wò lãmeka veviwo kpena ɖe wò ŋutilã ƒe akpa si le etame ŋu.
• Weighted Bench Pull-ups: Tɔtrɔ sia bia be woatsɔ kpekpeme gbadzɛwo alo weighted vest akpe ɖe eŋu be wòana bench pull-up si wozãna ɖaa ƒe sesẽ kple ŋusẽ nadzi ɖe edzi.
• Abɔ Ðeka ƒe Bench Pull-ups: Tɔtrɔ sia bia be woawɔ bench pull-up la to alɔ ɖeka ko zazã me le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ eye wòana ŋusẽ bliboa nadzi ɖe edzi.

Millised on head täiendavad harjutused Bench ƒe Hehenamɔ̃wo?

• Bent-Over Rows hã kpena ɖe Bench Pull-ups ŋu esi woƒe susu nɔa lãmeka ƒe hatsotso ɖeka mawo ke ŋu, vevietɔ latissimus dorsi kple rhomboids siwo le megbe, gake wotsoa dzogoe bubu dzi, si wɔnɛ be lãmekawo ƒe ŋusẽ kple gɔmesese bliboa dzina ɖe edzi.
• Lat Pulldowns nye kamedede bubu si sɔ kple Bench Pull-ups nyuie. Wotɔa ŋku lãmeka mawo ke, vevietɔ latissimus dorsi, gake le hehe ƒe ʋuʋu le tsitrenu me, si ate ŋu akpe ɖe ŋusẽ kple dzidodo si hiã na hehe ɖe dzi ŋu wòanyo ɖe edzi.