Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe

• Kehaos: Miam Chest
• Varustus: Geduenuya
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe

Dumbbell Lying Hammer Press nye ŋutilã ƒe akpa si le etame kamedede si wɔa dɔ ŋutɔ si tɔa ŋku akɔta ƒe lãmekawo koŋ, eye wògawɔa dɔ ɖe abɔta kple abɔta etɔ̃ hã ŋu. Esɔ na kamedefefewɔla gɔmedzelawo kple kamedefefewɔla bibiwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me le ŋutete si le esi be wòatu akɔta ƒe ŋusẽ kple gɔmesese ɖo, ana lãmekawo nada asɔ nyuie wu, eye wòana ŋusẽ si le etame bliboa nanyo ɖe edzi ta.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe

• Do wò abɔwo ɖe enu bliboe le dzogoe 90 me tso wò ŋutilã gbɔ, eye nàtsɔ dumbbells-awo aɖo wò akɔta tẽ.
• Ðe dumbbells la ɖe anyi blewuu ɖo ta wò akɔta to wò abɔtawo bɔbɔ me, nàna wò asibidɛwo nanɔ dzɔdzɔe eye wò asibidɛwo nadze ŋgɔ wo nɔewo.
• Ne dumbbells-awo te ɖe wò akɔta ŋu ko la, tsɔ wò akɔta kple tricep lãmekawo tutu wo yi dzi va ɖo afisi wodze egɔme tsoe.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé dumbbells la dzi ɖum le kamedede bliboa katã me.

Nõuanded sooritamiseks Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe

• Ʋuʋu si Dzi Woɖu: Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ akɔ kpekpemeawo. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Mia dumbbells la ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, gake mègatu wò abɔta o. Emegbe, ɖiɖi wo ɖe anyi blewuu. Esia ana wò lãmekawo nawɔ dɔ le ʋuʋu bliboa me, si ana kamededea nawɔ dɔ nyuie wu.
• Gbɔgbɔ Nyuie: Vodada ɖeka si bɔ enye be nàlé gbɔgbɔ ɖe te le kamededea me. Ke boŋ gbɔgbɔ ne èle kpekpemeawo dzi ɖem kpɔtɔ eye nàgbɔ ya esi nèle wo tem ɖe dzi. Esia ate ŋu akpe ɖe ŋuwò nàlé wò ʋu ƒe sisi ɖe te eye wòana ŋusẽ si hiã be nàtsɔ awɔ kamededea.
• Mègatsɔ agba fũu akpa o: Togbɔ be ele vevie be nàtsɔ nya ɖe ɖokuiwò ŋu hã la, kpekpeme siwo hã le vevie la kɔklɔ

Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Lying Hammer Press ƒe 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. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàdo dzo do ŋgɔ eye nàkeke ɖokuiwò le ewɔwɔ vɔ megbe.

Millised on tavalised variatsioonid Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe?

• Dumbbell Lying Fly: Le tɔtrɔ sia me la, èmlɔa wò akɔta le zikpui dzi eye dumbbell le asi ɖesiaɖe me, wò abɔwo keke ɖe dzi tẽ, emegbe nèɖiɖia kpekpemeawo ɖe anyi blewuu le akasa nu doa goe yia wò ŋutilã ƒe axawo dzi.
• Dumbbell Lying Close-Grip Bench Press: Kamedede sia tɔa ŋku triceps kple akɔta, afisi nèléa dumbbells la ɖe wo nɔewo ŋu le esime nèmlɔ zikpui dzi, emegbe nàzi wo dzi tẽe eye nàgaɖiɖi wo ɖe anyi.
• Dumbbell Lying Pullover: Tɔtrɔ sia wɔa dɔ le lats kple akɔta, afisi nèmlɔa zikpui dzi eye nèkeke dumbbell-awo ɖe ta dzi, emegbe nègbugbɔa wo vaa wò akɔta.
• Dumbbell Lying Rear Lateral Raise: Kamedede sia ƒe taɖodzinu

Millised on head täiendavad harjutused Dumbbell Alakpa Hammer Nyadzɔdzɔdɔwɔƒe?

• Push-ups: Push-ups nye ŋutilã ƒe kpekpeme kamedede si wɔa dɔ le lãmekawo ƒe hatsotso mawo ke me abe Dumbbell Lying Hammer Press ene. Ne ètsɔ push-ups de wò ɖoɖowɔɖi me la, àte ŋu akpe asi ɖe wò lãmekawo ƒe dzidodo ŋu, si ate ŋu ana wò dɔwɔwɔ kple ŋusẽ nanyo ɖe edzi le Dumbbell Lying Hammer Press me.
• Tricep Dips: Tricep dips tɔa ŋku triceps, abɔta, kple akɔta, abe alesi Dumbbell Lying Hammer Press wɔe ene. Ne èdo ŋusẽ lãmeka siawo la, àte ŋu ana wò liƒo kple wò dziɖuɖu nanyo ɖe edzi le agbalẽtamɔ̃a me, si ate ŋu ana nànɔ nɔnɔme nyui me nyuie wu eye nàde kame nyuie wu.