Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

• Kehaos: Triceps, Ülemised õlad
• Varustus: Geduenuya

Sissejuhatus Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

Dumbbell Lying Extension nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku triceps, gake ewɔa dɔ na abɔta kple akɔta hã, si wɔnɛ be ame ƒe tame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese nyona ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe ne wotrɔ asi le dumbbells siwo wozãna ƒe kpekpeme ŋu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe abɔwo nasẽ ɖe edzi, ana lãmekawo nate ŋu ado dzi nyuie wu, eye yewoƒe tame ƒe dzedzeme nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

• Bli wò abɔta blewuu, nàɖiɖi dumbbells la ɖe anyi le akasa nu le mɔ si le gbadzaa nu ɖo ta wò towo gbɔ, nàna wò abɔta nanɔ teƒe ɖeka eye wò abɔta nanɔ tsitre ɖe anyigba.
• Yi edzi nàɖiɖi dumbbells la vaseɖe esime wòasɔ kple wò ta alo vaseɖe esime nàse le ɖokuiwò me be yeƒe ta etɔ̃ le kekem.
• Tɔ vie le ʋuʋua ƒe gɔme, emegbe nàzã wò abɔta etɔ̃ atsɔ akeke wò abɔwo ɖe enu wòatrɔ ayi afisi nèdze egɔme tsoe, eye nàtu dumbbells la agbugbɔ ayi dzi le akasanu si le gbadzaa ma ke me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ

• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ kpekpemeawo. Ke boŋ ɖiɖi dumbbells la ɖe anyi blewu, si dzi nàɖu vaseɖe esime wòate ɖe wò to ŋu. Ele be wò abɔta nanɔ teƒe ɖeka le kamededea katã me, eye wò abɔta koe wòle be wòaʋuʋu. Emegbe, zã wò triceps nàtsɔ atrɔ dumbbells la ayi afisi wodze egɔme tsoe.
• **Kpekpeme Tiatia Nyui**: Vodada si bɔ enye kpekpeme siwo kpekpe akpa zazã, si ateŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si nàte ŋu akpɔ bɔbɔe hena 10 va ɖo 12 reps esime nèle nɔnɔme nyui me. Abe alesi nèxɔe ene

Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ KKK

Kas algajad saavad teha Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Lying Extension ƒe kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si bɔbɔ wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Eɖea vi hã be hehenala alo ame ɖekaɖeka bibi aɖe nafia mɔ ame to agbalẽvi nyuitɔ dzi be wòawɔ dɔ nyuie wu eye wòanɔ dedie wu.

Millised on tavalised variatsioonid Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ?

• One-Arm Dumbbell Lying Extension: Wowɔa tɔtrɔ sia alɔ ɖeka le ɣeyiɣi ɖeka me, si wɔnɛ be nàte ŋu alé fɔ ɖe tricep ɖesiaɖe ŋu ɖekaɖeka eye nàde dzesi lãmekawo ƒe masɔmasɔ ɖesiaɖe.
• Incline Dumbbell Lying Extension: Wowɔa tɔtrɔ sia le incline bench dzi, si naa dzogoe vovovo eye wòɖoa taɖodzinu na triceps ƒe akpa vovovowo.
• Dumbbell Lying Cross Body Tricep Extension: Le tɔtrɔ sia me la, èmlɔa zikpui dzi eye nèkeke dumbbell la ɖe wò ŋutilã dzi, eye nèwɔa dɔ le tricep ɖesiaɖe ŋu ɖekaɖeka.
• Decline Dumbbell Lying Extension: Wowɔa tɔtrɔ sia le decline bench dzi, si tea gbe ɖe triceps ƒe akpa si le anyime dzi wu.

Millised on head täiendavad harjutused Dumbbell Alakpa ƒe Kekeɖenudɔwɔwɔ?

• Close-Grip Bench Press: Kamedede sia nye kpeɖeŋutɔ gã aɖe na Dumbbell Lying Extension elabena eƒoa nu tso triceps hã ŋu gake elɔ akɔta kple abɔta zazã ɖe eme, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si de blibo wu.
• Push-ups: Push-ups kpena ɖe Dumbbell Lying Extension ŋu elabena menye triceps ɖeɖekoe wòwɔa dɔ o, ke boŋ akɔta kple abɔta hã, si wɔnɛ be wokpena ɖe ame ŋu be ŋusẽ kple dzidodo le etame bliboa.