Dumbbell Alternate Ŋgɔgbe Kɔkɔ

• Kehaos: Kote
• Varustus: Geduenuya

Sissejuhatus Dumbbell Alternate Ŋgɔgbe Kɔkɔ

Dumbbell Alternate Front Raise nye ŋusẽ tutuɖo ƒe kamedede si woɖo koŋ ɖe ŋgɔgbe deltoids ŋu, eye viɖe evelia le eŋu na akɔta ƒe akpa si le etame kple serratus ŋgɔgbe lãmekawo. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo ƒe taɖodzinue nye be yewoana abɔta ƒe ŋusẽ, liƒo, kple eƒe tame ƒe atsyɔ̃ nanyo ɖe edzi. Amewo adi be yewoawɔ kamedede sia elabena enaa ame ƒe nɔnɔme nyona ɖe edzi, enaa dɔwɔwɔ ƒe kamedede nyona ɖe edzi, eye wòkpena ɖe ame ŋu wòwɔa dɔ nyuie wu le kamedefefewo kple gbesiagbenuwɔna siwo me wotutua ame alo ʋuʋuna le ta dzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Alternate Ŋgɔgbe Kɔkɔ

• Ne wò akɔta nanɔ teƒe ɖeka la, kɔ dumbbell si le wò ɖusime la ɖe ŋgɔ le ŋgɔwò, nàna wò alɔ nanɔ dzɔdzɔe eye nàbɔbɔ wò abɔta vie, vaseɖe esime wòagbɔ abɔta vie.
• Lé nɔnɔme sia me vie, emegbe nàɖiɖi dumbbell la blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu ma ke kple wò miasi, eye nàkɔ dumbbell la ɖe dzi wòagbɔ abɔta vie.
• Yi edzi nànɔ tɔtrɔm le alɔ ɖesiaɖe dome hena alesi nèdi be yeagbugbɔ awɔe.

Nõuanded sooritamiseks Dumbbell Alternate Ŋgɔgbe Kɔkɔ

• **Ƒo asa na Agbatsɔtsɔ fũu**: Vodada si bɔ enye be woazã kpekpeme fũ akpa. Esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne èle ŋusẽ tum ɖo. Anyo wu be nàwɔ kamededea nyuie ne ètsɔ kpekpeme si le bɔbɔe wu be nàtsɔ kpekpeme si kpekpe akpa atsɔ ado dziku.
• **Ʋuʋu Siwo Dzi Woɖu**: Mègaƒu du to kamededea me o. Kɔ dumbbell la ɖe dzi blewu, si dzi nàɖu, tɔ vie le etame, .

Dumbbell Alternate Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Alternate Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Alternate Front Raise kamededea. Enye kamedede bɔbɔe si wɔa dɔ nyuie be woaɖo taɖodzinu na abɔta, kple vevietɔ ŋgɔgbe deltoids. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nakpɔ ame aɖe si le dɔ gɔme dzem dzi alo afia mɔe vaseɖe esime wòaɖe dzi ɖi le ʋuʋua me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàxɔ dzo nyuie do ŋgɔ.

Millised on tavalised variatsioonid Dumbbell Alternate Ŋgɔgbe Kɔkɔ?

• Single Arm Dumbbell Front Raise: Eƒe akpa sia na nète ŋu léa fɔ ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be alɔ eveawo siaa sesẽ eye woda sɔ sɔsɔe.
• Incline Bench Dumbbell Front Raise: Le tɔtrɔ sia me la, èmlɔa mo ɖe anyi ɖe zikpui si le ŋgɔgbe si trɔa kamededea ƒe dzogoe dzi, eye wòɖoa taɖodzinu na wò abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Dumbbell Front Raise with Twist: Le tɔtrɔ sia me la, ètsɔa asibidɛ ƒe ʋuʋu kpena ɖe eŋu le ʋuʋua tame, si wɔa dɔ kple abɔta kple rotator cuff lãmekawo tsɔ kpe ɖe abɔta ŋu.
• Dumbbell Front Raise with Supination: Tɔtrɔ sia bia be nàtrɔ wò asibidɛwo ayi dzi (supination) ne èle kpekpemeawo kɔm, si ate ŋu akpe ɖe ŋuwò nàƒo abɔta ƒe lãmekawo ƒe akpa vovovowo.

Millised on head täiendavad harjutused Dumbbell Alternate Ŋgɔgbe Kɔkɔ?

• Dumbbell Lateral Raise: Kamedede sia kpena ɖe Dumbbell Alternate Front Raise ŋu to taɖodzinu ɖoɖo ɖe axadzi (axadzi) deltoids ŋu me, si naa kamedede si da sɔ na abɔta ƒe ƒuƒoƒo bliboa eye wònaa abɔta ƒe gɔmesese kple ŋusẽ nyona ɖe edzi.
• Barbell Upright Row: Kamedede sia kpena ɖe Dumbbell Alternate Front Raise ŋu esi wòwɔa dɔ le deltoids kple trapezius lãmekawo siaa ŋu, si naa ŋusẽ kple dzedzeme si le etame la nyona ɖe edzi eye wòkpena ɖe ame ŋu be wòanɔ te nyuie.