Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

• Kehaos: Triceps, Ülemised õlad
• Varustus: Geduenuya
• Esmane Lihased: Triceps Brachii

Sissejuhatus Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

Dumbbell Lying Extension nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku triceps, gake ewɔa dɔ ɖe abɔta kple akɔta hã ŋu, si doa lãmekawo ƒe tsitsi kple dzidodo ɖe ŋgɔ. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yeatsɔ ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yeado alɔ dɔwɔwɔ ƒe ʋuʋu le gbesiagbegbenɔnɔ me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

• Do wò abɔwo ɖe wò akɔta bliboe, eye nàna wò asibidɛwo nadze ŋgɔ wo nɔewo.
• Blo wò abɔta blewuu be nàɖiɖi dumbbells la ɖe anyi ɖo ta wò abɔta, nàna wò abɔta ƒe akpa si le etame nanɔ teƒe ɖeka eye nàkpɔ egbɔ be wò abɔta ƒe ƒunukpeƒe koe ʋuʋua le dzɔdzɔm.
• Tsɔe tɔ vie ne dumbbells la te ɖe wò abɔta ŋu, emegbe nàgatu wo ayi dzi va ɖo afisi wodze egɔme tsoe to wò triceps zazã me.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé dumbbells la dzi ɖum le kamedede bliboa katã me.

Nõuanded sooritamiseks Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ kpekpemeawo. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Esia akpe ɖe ame ƒe lãmeka siwo nye triceps ŋu wòawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Na Abɔtawo Nanɔ Teƒe Ðeka: Vodada ɖeka si bɔ si wòle be nàƒo asa nae nye be nàna wò abɔta nado ɖe axawo dzi. Ele be woanɔ teƒe ɖeka, eye woafia asi dzisasrãa. Esia ana be lãmeka etɔ̃awoe le dɔa ƒe akpa gãtɔ wɔm, ke menye lãmeka bubuwoe o.
• Mègakekee wòagbɔ eme o: Ne èle kpekpemeawo kekem ɖe enu la, ƒo asa na wò abɔtawo alo wo dzi tutu

Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ KKK

Kas algajad saavad teha Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Lying Extension ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Esia ate ŋu akpe ɖe ŋuwò nàkpɔ egbɔ be yele ewɔm nyuie eye nèle ŋku lém ɖe lãmeka siwo sɔ ŋu. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ?

• One-Arm Dumbbell Triceps Extension la tɔa ŋku triceps la koŋ, si wɔnɛ be wò susu nɔa alɔ ɖeka ŋu le ɣeyiɣi ɖeka me.
• Wowɔa Seated Dumbbell Triceps Extension ne wobɔbɔ nɔ zikpui dzi tẽ, si ate ŋu akpe ɖe ame ŋu wòanɔ nɔnɔme nyuitɔ me eye wòaɖe triceps la ɖe aga.
• Overhead Dumbbell Triceps Extension bia be nàkeke wò abɔwo ɖe wò ta dzi, si ate ŋu awɔ dɔ le tricep lãmeka ƒe akpa vovovowo ŋu.
• Wowɔa Decline Dumbbell Triceps Extension le decline bench dzi, si naa dzogoe kple kuxi vovovo na triceps.

Millised on head täiendavad harjutused Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ?

• Close-Grip Bench Press nye kpeɖeŋutɔ gã bubu, elabena etɔa ŋku triceps, si nye lãmeka ƒe hatsotso vevitɔ si wozãna le Dumbbell Lying Extension me koŋ, si wɔnɛ be ŋusẽ kple dzidodo le nuto sia me dzina ɖe edzi.
• Skull Crusher kamededea hã kpena ɖe Dumbbell Lying Extension ŋu, elabena eɖea triceps la ɖe vovo, abe kekeɖenudɔa ene, si naa kamedede si nu sẽ wu na lãmeka ƒe ƒuƒoƒo sia eye wònaa abɔ ƒe ŋusẽ bliboa nyona ɖe edzi.