Dumbbell Ŋgɔgbe Kɔkɔ

• Kehaos: Kote
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sissejuhatus Dumbbell Ŋgɔgbe Kɔkɔ

Dumbbell Front Raise nye kamedede si tua ŋusẽ ɖo, si koŋ tɔa ŋku abɔta, vevietɔ ŋgɔgbe deltoids, eye wòwɔa dɔ na akɔta ƒe lãmeka siwo le etame hã. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le didim be yewoana ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi, vevietɔ amesiwo kpɔa gome le kamedefefe siwo hiã abɔta sesẽ siwo li ke me. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana lãmekawo nanyo ɖe edzi, abɔta nate ŋu aʋuʋu nyuie wu, eye wòana nànɔ te nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Ŋgɔgbe Kɔkɔ

• Na wò akɔta nanɔ teƒe ɖeka, kɔ dumbbells siwo le ŋgɔwò la ɖe dzi eye nàbɔbɔ vie ɖe abɔta eye asibidɛwo nadze ŋgɔ anyi ɣesiaɣi.
• Yi edzi nàkɔ wo ɖe dzi vaseɖe esime wò abɔwo nasɔ kple anyigba vie, nàgbɔ ya esi nèle ʋuʋua ƒe akpa sia wɔm eye nàtɔ vie sɛkɛnd ɖeka le etame.
• Gbugbɔ ya le ɖiɖiɖeme evelia megbe eye nàɖiɖi dumbbells la blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋua hena alesi wokafui be nàgbugbɔe awɔ.

Nõuanded sooritamiseks Dumbbell Ŋgɔgbe Kɔkɔ

• **Dzra Wò Ʋuʋu Dzi**: Ƒo asa na dumbbells la ʋuʋu alo ŋusẽ zazã atsɔ akɔ wo ɖe dzi. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Ke boŋ kɔ dumbbells la ɖe dzi le ʋuʋu si dzi nèɖu, si le bɔbɔe me, eye nàɖiɖi wo ɖe anyi nenema ke.
• **Mègakɔ Kɔkɔe O**: Vodada bubu si bɔ enye kpekpemeawo kɔkɔ akpa, wu abɔta. Esia ate ŋu ana abɔta ƒe ƒunukpeƒe nate ɖe ame dzi madzemadzee eye wòate ŋu ana wòaxɔ abi. Ele be woado kpekpemeawo ɖe dzi va ɖo abɔta eye womakɔ wo ɖe dzi wu o.
• **Tia Kpekpeme Si Sɔ**: Mègadze egɔme kple kpekpeme kpekpewo o. Ke boŋ dze egɔme kple kpekpeme si nàte ŋu akɔ bɔbɔe hena xexlẽme si wokafu be nàgbugbɔ awɔ. Abe wò ene

Dumbbell Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Front Raise kamededea godoo. Enye kamedede bɔbɔe si wɔa dɔ nyuie na abɔtawo, vevietɔ ŋgɔgbe deltoids. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme si le bɔbɔe be woakpɔ egbɔ be woƒe nɔnɔme sɔ eye woaƒo asa na abixɔxɔ. Ele be woabu mɔfiame xɔxɔ tso ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala gbɔ hã ŋu be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Ŋgɔgbe Kɔkɔ?

• Wowɔa Incline Bench Front Raise to mlɔ anyi ɖe anyi ɖe incline bench dzi, si tɔa ŋku lãmekaawo tso dzogoe bubu dzi.
• Plate Front Raise nye tɔtrɔ si me nèzãa kpekpeme ƒe agba ɖe dumbbell teƒe, si naa asiléle kple kuxi bubu.
• Standing Resistance Band Front Raise nye tɔtrɔ si me nèzãa tsitretsiɖeŋu band ɖe dumbbell teƒe, si naa teteɖeanyi ɣesiaɣi le ʋuʋua katã me.
• Wowɔa Hammer Grip Front Raise la ne asibidɛwo dze ŋgɔ wo nɔewo, si wɔnɛ be lãmekaawo wɔa dɔ le mɔ vovovowo nu eye wòkpena ɖe ame ŋu be ŋusẽ si léa nu la nanyo ɖe edzi.

Millised on head täiendavad harjutused Dumbbell Ŋgɔgbe Kɔkɔ?

• Dumbbell Overhead Press kpena ɖe Dumbbell Front Raise ŋu to ŋkuléle ɖe ŋgɔgbe kple titina deltoids ŋu, kpakple triceps ƒe dɔwɔwɔ, si ate ŋu akpe ɖe abɔta ƒe ŋusẽ kple liƒo bliboa ŋu.
• Dumbbell Upright Row nye kamedede bubu si kpena ɖe eŋu, elabena menye abɔta koe wòwɔa dɔ o, ke ewɔa dɔ le trapezius kple biceps hã ŋu, si wɔnɛ be wowɔa kamedede si de to wu le etame.