By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu

• Kehaos: LƆGBƆA KUŊUAŊUA.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu

Kamededea To Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu nye kamedede ƒe ɖoɖo nyui aɖe si tɔa ŋku lãmeka gãwo katã le ŋutsu ƒe ŋutilã me, si naa ŋusẽ kple nɔnɔme si me kɔ bliboe. Enyo ŋutɔ na ame ɖekaɖekawo, vevietɔ ŋutsuwo, siwo ƒe taɖodzinue nye be yewoana lãmekawo ƒe dɔwɔwɔ, ŋusẽ, kple kamedede bliboa nanyo ɖe edzi. Ne ame aɖe ƒo eɖokui ɖe kamedede sia me la, ate ŋu akpɔ mɔ be yeƒe ŋutilã ƒe dɔwɔwɔ nanyo ɖe edzi, yeƒe ŋutilã ƒe nɔnɔme nanyo ɖe edzi, eye yease le ye ɖokui me be yeƒe lãme nasẽ wu le lãmesẽ si nyo wu ta.

Ülatuse sooritamine: Sisuline õpetus By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu

• Akɔta: Dze egɔme kple bench-press. Mlɔ akɔta le zikpui dzi, lé aŋenu aɖe si ƒe asiwo keke vie wu abɔta, eye nàtu aŋea ɖe dzi tẽ vaseɖe esime wò abɔwo nadze dzɔdzɔe, emegbe nàgaɖiɖii ɖe anyi va ɖo wò akɔta.
• Megbe: Yi edzi kple fli siwo wobɔbɔ ɖe wo nɔewo dzi. Tsɔ wò afɔwo dome didi abe abɔta ene, bɔbɔ wò klowo vie, eye nàbɔbɔ ɖe ŋgɔ tso wò akɔta. Lé barbell kple asi eveawo, asibidɛwo nadze anyi, eye nàhee ayi dzi vaseɖe wò dɔgbo dzi, emegbe nàgaɖiɖie ɖe anyi.
• Afɔwo: Wɔ akɔtadzesiwo. Tsi tre eye wò afɔwo dome didi abe akɔta ene, emegbe nàɖiɖi wò ŋutilã ɖe anyi alesi nàte ŋui to wò akɔta tutu ɖe megbe kple wò klowo bɔbɔ me. Tu ɖe megbe yi

Nõuanded sooritamiseks By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu

• Nɔnɔme Nyui: Vodada siwo amewo wɔna zi geɖe ne wole kame dem dometɔ ɖekae nye be womeléa nɔnɔme nyuitɔ me ɖe asi o. Esia ate ŋu ana ame naxɔ abi eye wòawɔ kamedede si mewɔa dɔ nyuie o. Le kpɔɖeŋu me, ne èle akɔta ƒum la, na wò akɔta nanɔ dzɔdzɔe, wò afɔwo dome nadidi abe abɔta ene eye nàɖiɖi wò ŋutilã ɖe anyi abe ɖe nèbɔbɔ nɔ zikpui dzi ene.
• Agbatsɔtsɔ si gbɔ eme si yia edzi: Be nàtu lãmeka ɖo nyuie la, ele be nàdzi kpekpeme si nèkɔ ɖe dzi alo nàdzii ɖe edzi vivivi. Woyɔa nukpɔsusu sia be agbatsɔtsɔ si gbɔ eme vivivi. Ne èyi edzi le kpekpeme ma ke kɔm la, wò lãmekawo matsi alo asẽ o.
• Hehenana si Da sɔ: Mègatsɔ wò susu ɖo lãmeka ɖeka ŋu o

By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu KKK

Kas algajad saavad teha By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu?

Ẽ, gɔmedzelawo ate ŋu adze kamedede gɔme godoo ne woƒe susu nɔa lãmekawo ƒe hatsotso gãwo ŋu. Le nyateƒe me la, enye mɔ nyui aɖe si dzi nàto adze egɔme esi wòkpɔa egbɔ be kamedede ƒe ɖoɖo si da sɔ le eme. Lãmetsi ƒe hatsotso veviwo dometɔ aɖewoe nye akɔta, akɔta, abɔwo, abɔta, afɔwo, kple nu vevi. Ke hã, ele vevie be míade dzesi nu ʋɛ aɖewo: 1. Dze Egɔme Blewu: Ele be gɔmedzelawo nadze egɔme kple kpekpeme bɔbɔewo eye woadzi ɖe edzi vivivi ne ŋusẽ le wo ŋu eye wodoa dzi. 2. Nɔnɔme Nyui: Ele vevie ŋutɔ be nàsrɔ̃ nɔnɔme nyuitɔ na kamedede ɖesiaɖe be nàxe mɔ ɖe abixɔxɔ nu. 3. Gbɔɖeme: Na wò lãmekawo nagbɔ ɖe eme eye woahaya. Mègawɔ dɔ le lãmekawo ƒe ƒuƒoƒo ɖeka me ŋkeke eve ɖe wo nɔewo yome o. 4. Mɔfiame: Bu aɖaŋuɖoɖo didi tso ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala gbɔ be nàkpɔ egbɔ be yele kamededeawo wɔm nyuie eye nèle dedie. Ðo ŋku edzi be ele be amesiame nadze egɔme tso afi aɖe. Dzi megaɖe le ƒowò ne mète ŋu kɔ kpekpeme alo gbugbɔgawɔ geɖe abe ame bubuwo ene o. Nuwɔwɔ ɖekae nye nu vevitɔ le kamedede me.

Millised on tavalised variatsioonid By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu?

• Gɔmeɖeɖe bubu ate ŋu anye Lãmetsiŋusẽ ƒe Akpa Gãwo ƒe Ƒomedodo le Ŋutsu ƒe Lãmesẽ me.
• Vovototo bubu aɖe ate ŋu anye Lãmetsi Veviwo ƒe Ƒuƒoƒo le Ŋutsu ƒe Lãmetsiŋusẽ me.
• Vovototo enelia ate ŋu anye Lãmetsiŋusẽ ƒe Dɔwɔnu Siwo Vevie Ðe Ŋutsu ƒe Ŋutilã Me ƒe Vovototodedeameme.
• Mlɔeba la, woate ŋu atsɔe hã afia be enye Lãmetsiŋusẽ ƒe Ƒuƒoƒo Veviwo ƒe Dzesidede le Ŋutsu ƒe Nɔnɔme me.

Millised on head täiendavad harjutused By Lãmetsiwo ƒe ƑUƑOƑO GÃWO Lãmetsiwo ƒe ŋutilã ŋutsu?

• Bench Press: Kamedede sia tɔa ŋku akɔta ƒe lãmeka gãwo, vevietɔ akɔta ƒe lãmekawo. Ewɔa dɔ na triceps kple deltoids siwo le ŋutilã ƒe akpa si le etame hã. Ŋusẽdodo lãmeka siawo ate ŋu ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, si kpena ɖe afɔ ƒe ŋusẽ si wokpɔna tso akɔtadzesiwo me ŋu.
• Deadlifts: Deadlifts nye kamedede si me wowɔa nu vovovowo le si wɔa dɔ le lãmeka gã geɖe ŋu zi ɖeka, siwo dometɔ aɖewoe nye akɔta, akɔta, akɔtaƒu, kple nu vevi. Kamedede sia kpena ɖe squats kple bench press ŋu to kamedede si da sɔ, si me ŋutilã bliboa katã le, kple dɔwɔwɔ ƒe ŋusẽ dodo ɖe ŋgɔ me.