Dumbbell Axadzi Plank kple Megbe Fly

• Kehaos: Tsiitsinaba
• Varustus: Geduenuya
• Esmane Lihased: Infraspinatus, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae, Triceps Brachii

Sissejuhatus Dumbbell Axadzi Plank kple Megbe Fly

Dumbbell Side Plank with Rear Fly nye kamedede si me wowɔa nu geɖe le si me woƒoa nu tso lãmeka ƒe hatsotso geɖe ŋu, siwo dometɔ aɖewoe nye esiwo le tsia dzi, abɔta, kple akɔta ƒe akpa si le etame, si wɔnɛ be ŋusẽ si le eme, dadasɔ, kple nɔnɔme si le etame la nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu le ame ɖekaɖekawo ƒe ŋusẽ kple kamedede nu. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖiwo me be yewoana dɔwɔwɔ ƒe kamedede nanyo ɖe edzi, ado lãmekawo ƒe gɔmesese ɖe ŋgɔ, eye woana ŋutilã bliboa nali ke.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Axadzi Plank kple Megbe Fly

• Kpɔ egbɔ be wò ŋutilã wɔ fli dzɔdzɔe tso wò ta dzi va ɖo wò afɔwo dzi, eye nàde wò nuto si me nèle la me be nàlé nɔnɔme sia me ɖe asi le kamededea katã me.
• Ne dumbbell la le wò ɖusime la, kɔ wò alɔnu ɖe ​​dzi blewuu le megbedzodzoe ƒe ʋuʋu me, eye nàkekee ɖe enu tẽe ɖe wò axadzi vaseɖe esime wòasɔ kple anyigba.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ɖeka, emegbe nàɖiɖi wò ɖusibɔ blewuu agbugbɔ ayi anyime va ɖo afisi nènɔ le gɔmedzedzea me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ ɖe wò ɖusime eye nàtsɔ wò miasi awɔ ʋuʋu mawo ke.

Nõuanded sooritamiseks Dumbbell Axadzi Plank kple Megbe Fly

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba. Esi nèle dumbbell la kɔm ɖo ta dzisasrãa gbɔ la, kpɔ egbɔ be yewɔe le mɔ si dzi nàɖu nu. Esia akpe ɖe ŋuwò be wò lãmekawo nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Kpekpeme Nyui: Zã kpekpeme si sesẽ gake megblẽa wò nɔnɔme me o. Ne kpekpemea lolo akpa la, àte ŋu adze agbagba be yeada asɔ eye àte ŋu ade abi ŋuwò. Ne eƒe kpekpeme le bɔbɔe akpa la, màkpɔ kamededea ƒe viɖe bliboa o.
• Lé Liƒo Me: Vodada si bɔ enye be woana akɔta nadze anyi alo atrɔ. Be nàƒo asa na esia la, tsɔ wò core kple glutes de eme

Dumbbell Axadzi Plank kple Megbe Fly KKK

Kas algajad saavad teha Dumbbell Axadzi Plank kple Megbe Fly?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Side Plank kple Rear Fly kamedede, gake wokafui be woadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaƒo asa na abixɔxɔ. Ele vevie hã be míaɖo ŋku edzi be esia nye kamedede si de ŋgɔ wu si bia ŋusẽ vevi kple dadasɔ nyuie. Ele be gɔmedzelawo nabi ɖe ʋuƒo veviwo kple axadzikpa dzi gbã hafi woatsɔ ʋuʋu bubuwo abe megbedzo ene ade eme. Ne wokpɔe be esesẽ akpa la, woate ŋu atrɔ asi le eŋu to axadzikpa kple megbedzodzoe wɔwɔ ɖe vovo, alo to axadzikpa la wɔwɔ ɖe woƒe klowo dzi. Abe alesi wònɔna ɖaa ene la, anyo be nàbia kamedede ŋuti nunyala aɖe be nàkpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Axadzi Plank kple Megbe Fly?

• Dumbbell Side Plank with Row: Le tɔtrɔ sia me la, le esi teƒe be nàwɔ megbedzo la, èwɔa tɔdziʋukuku ƒe ʋuʋu si tɔa ŋku wò akɔta ƒe lãmekawo kple biceps.
• Dumbbell Side Plank with Overhead Press: Le afisia la, le esi teƒe be nànɔ megbedzodzoe la, èwɔa overhead press, si tɔa ŋku abɔta, afɔ etɔ̃, kple akɔta ƒe akpa si le etame.
• Dumbbell Side Plank with Bicep Curl: Tɔtrɔ sia bia be nàwɔ bicep curl esime nèle side plank ƒe nɔnɔme me, si awɔ dɔ ɖe wò biceps, ŋgɔgbe abɔwo, kple core dzi.
• Dumbbell Side Plank with Tricep Kickback: Le tɔtrɔ sia me la, èwɔa tricep kickback ɖe megbe fly teƒe, si tɔa ŋku triceps kple akɔta ƒe akpa si le etame.

Millised on head täiendavad harjutused Dumbbell Axadzi Plank kple Megbe Fly?

• Dumbbell Russian Twist: Kamedede sia nye kpeɖeŋutɔ gã aɖe elabena edzia nu vevi ƒe ŋusẽ kple liƒo ɖe edzi, abe Dumbbell Side Plank si me Rear Fly le ene, gake eƒe susu nɔa obliques ŋu, si wɔnɛ be wò ŋutete be nàwɔ rotational movements la nyona ɖe edzi.
• Dumbbell Push-ups: Esia kpena ɖe Dumbbell Side Plank kple Rear Fly ŋu to ŋkuléle ɖe akɔta, abɔta, kple afɔ etɔ̃ ƒe ŋusẽdodo ŋu, si naa kamedede si de to wu le etame eye wònana wò dadasɔ kple liƒo nanyo ɖe edzi.