Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ

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

Sissejuhatus Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ

Dumbbell One Arm Front Raise nye kamedede si tua ŋusẽ ɖo si koŋ tsia tre ɖe ŋgɔgbe deltoids ŋu, si naa abɔta ƒe liƒo kple eƒe tame ƒe ŋusẽ nyona ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutetewo nu. Amewo ate ŋu atia kamedede sia be yewoƒe tenɔnɔ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòado ŋusẽ dɔwɔwɔ ƒe ŋusẽ si hiã na gbesiagbedɔwo kple kamedefefewo wɔwɔ.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ

• Esi wò abɔ nabɔbɔ vie le abɔta eye wò ŋutilã nanɔ anyi kpoo la, kɔ dumbbell la ɖe dzi blewuu le ŋgɔwò vaseɖe esime wò alɔ nasɔ kple anyigba.
• Tsɔ vie le ʋuʋua tame be nàse wò abɔta ƒe tete ŋutɔŋutɔ.
• Emegbe, ɖiɖi dumbbell la blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ŋusẽ ɖe edzi le ʋuʋua katã me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ ɖe alɔ kemɛa ŋu.

Nõuanded sooritamiseks Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ

• Ʋuʋu si Dzi Woɖu: Ƒo asa na dumbbell la ʋuʋu alo ŋusẽ zazã atsɔ akɔe ɖe dzi. Ele be woaɖu ʋuʋua dzi eye woaɖoe koŋ awɔe. Kɔ dumbbell la ɖe dzi vaseɖe esime wò alɔnu nakɔ vie wu esi sɔ kple anyigba, eye emegbe nàgaɖiɖie ɖe anyi blewuu. Esia nana be wò lãmekawoe le dɔa wɔm, ke menye ŋusẽ si le dɔ wɔm o.
• Na Wò Abɔ Nanɔ Dzɔdzɔe: Ele vevie be nàna wò abɔ nanɔ dzɔdzɔe gake màgatue le kamededea katã me o. Wò abɔta bɔbɔ ate ŋu ana wòate ɖe ƒunukpeƒea dzi madzemadzee eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Mègakɔ Kpe Gbadza O: Vodada si bɔ enye be woakɔ nu kpekpe akpa, si ate ŋu ana ame nanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si ana nàte ŋu awɔ kamededea nyuie

Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell One Arm 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. Ne kamededea va le dzi dem ƒo na wò eye wò ŋusẽ le nyonyom ɖe edzi la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàkeke ɖokuiwò ɖe enu le ewɔwɔ vɔ megbe. Ne mèka ɖe alesi nàwɔ kamedede sia dzi o la, ate ŋu aɖe vi be nàwɔ dɔ kple ame ŋutɔ ƒe hehenala alo akpɔ nufiame videowo atsɔ akpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ?

• Incline Dumbbell One Arm Front Raise: Le tɔtrɔ sia me la, èmlɔa anyi mo ɖe anyi le zikpui si le ŋgɔgbe, si trɔa dzogoe si dzi woakɔe ɖo eye wòɖoa ŋku abɔta ƒe akpa vovovowo.
• Dumbbell One Arm Front Raise with Twist: Ne èle dumbbell la kɔm ɖe dzi la, ètsɔa nusi trɔna kpena ɖe eŋu le ʋuʋua tame, eye nètrɔa wò asibidɛ be wòadze ŋgɔ anyigba, si ate ŋu akpe ɖe ŋuwò be abɔta ƒe lãmekawo nawɔ dɔ le mɔ bubu nu.
• Dumbbell One Arm Lateral to Front Raise: Le esi teƒe be nàkɔ dumbbell la ɖe dzi tẽe le ŋgɔwò la, èkɔnɛ doa goe yia axadzi eye emegbe nètsɔnɛ vaa ŋgɔwò, eye nèwɔa dɔ le wò abɔta ƒe ŋgɔgbe kple axadzi siaa.
• Dumbbell One Arm Front Raise on Stability Ball: To ŋgɔgbe dodo ɖe dzi wɔwɔ me

Millised on head täiendavad harjutused Dumbbell Abɔ Ðeka Ŋgɔgbe Kɔkɔ?

• Overhead Dumbbell Presses ateŋu akpe ɖe Dumbbell One Arm Front Raises hã ŋu esi wole deltoid lãmekawo ƒe ta etɔ̃awo katã wɔm - ŋgɔgbe, axadzi, kple megbe - si naa abɔta ƒe kamedede blibo.
• Dumbbell Upright Rows nye kamedede bubu si kpena ɖe Dumbbell One Arm Front Raises ŋu, elabena woɖoa taɖodzinu na deltoids kple trapezius lãmekawo siaa, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si de blibo wu.