Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

• Kehaos: Kote
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior, Deltoid Lateral
• Teisene Lihased: Pectoralis Major Clavicular Head, Serratus Anterior

Sissejuhatus Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

Dumbbell Lateral to Front Raise nye kamedede si me ŋusẽ le si koŋ tɔa ŋku abɔta ƒe lãmekawo, vevietɔ deltoids, eye wòdoa ŋusẽ wo, evɔ wòwɔa dɔ le akɔta ƒe akpa si le etame kple abɔwo hã ŋu. Kamedede sia sɔ nyuie na amesiwo le didim be yewoana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, yeana abɔta nali ke nyuie wu, alo na kamedefefewɔla siwo le didim be yewoana yewoƒe ŋutete nanyo ɖe edzi le kamedefefe siwo hiã be abɔta ƒe lãmeka sesẽwo nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖiwo me elabena ekpena ɖe ame ŋu be wòanɔ te nyuie wu, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòdoa dɔwɔwɔ nyuie wu ɖe ŋgɔ le gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

• Esi wò akɔta nanɔ teƒe ɖeka la, kɔ dumbbells la ɖe wò axadzi kple abɔta si nàbɔbɔ vie eye nàbɔbɔ asiwo ɖe ŋgɔ vie abe ɖe nèle tsi kɔm ɖe kplu me ene.
• Yi edzi nàkɔ kpekpemeawo vaseɖe esime wò abɔwo nasɔ kple anyigba, emegbe nàtɔ vie sɛkɛnd ɖeka le etame.
• Ðe dumbbells la ɖe anyi blewuu trɔ yi wò axadzi, emegbe nàkɔ wo ɖe dzi tẽ le ŋgɔwò, nàɖo abɔta ƒe kɔkɔme.
• Ðe kpekpemeawo ɖiɖi va anyime va ɖo afisi nèdze egɔme tsoe le blewu eye nàɖu wo dzi be nàwu rep ɖeka nu.

Nõuanded sooritamiseks Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

• Ʋuʋu si Dzi Woɖu: Ƒo asa na kpekpemeawo ʋuʋu alo ŋusẽ zazã atsɔ akɔ wo. Esia ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Ke boŋ wɔ ʋuʋua blewu eye nàɖu edzi, eye nàlé fɔ ɖe lãmekawo ƒe tete kple asiɖeɖe le eŋu ŋu.
• Kpekpeme Tiatia: Dze egɔme kple kpekpeme siwo le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Kpekpeme siwo kpekpe akpa kɔkɔ ate ŋu ana woanɔ nɔnɔme si mesɔ o me, si ate ŋu ana woaxɔ abi.
• Gbɔgbɔ: Ðo ŋku edzi nàgbɔ ya ne èle kamedede sia wɔm. Gbugbɔ ya ne èle kpekpemeawo kɔm eye nàgbɔ ya ne èle wo ɖiɖim. Gbɔgbɔ si mesɔ o ate ŋu ana ame natɔtɔ alo ana ame natsi dzodzodzoe.
• Gbɔɖemeɣiwo: Ƒo asa na gbugbɔgawɔ geɖe akpa manɔmee

Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Lateral to Front Raise kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàƒo asa na abixɔxɔ eye nàkpɔ egbɔ be nɔnɔme nyuitɔ. Azɔ hã, aɖe vi be hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be nàkpɔ egbɔ be yele ewɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye mègatue sesĩe akpa o.

Millised on tavalised variatsioonid Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ?

• Abɔ Ðeka Kɔkɔ Ðe Axadzi Yi Ŋgɔgbe: Le tɔtrɔ sia me la, èkɔa alɔ ɖeka ɖe dzi le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàlé fɔ ɖe lãmeka ɖesiaɖe ƒe ŋusẽ kple dadasɔ ŋu.
• Incline Lateral Lateral to Front Raise: Wowɔa tɔtrɔ sia ne mlɔ anyi ŋkume ɖe anyi le zikpui si dzi wodze anyi ɖo dzi, si trɔa dzogoe si dzi woʋuʋua nu le eye wòɖoa ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Lateral to Front Raise with Resistance Bands: Tɔtrɔ sia zãa resistance bands ɖe dumbbells teƒe, si naa teteɖeanyi ɣesiaɣi le ʋuʋua katã me eye ate ŋu anye mɔ nyui aɖe si dzi nàto atsɔ aʋli wò lãmekawo ta le mɔ bubu nu.
• Lateral to Front Raise with a Twist: Le tɔtrɔ sia me la, ètsɔa twist kpena ɖe ʋuʋua tame, trɔa wò asibidɛwo be woadze ŋgɔ anyigba, si wɔa dɔ kple rotator cuff lãmekawo tsɔ kpe ɖe

Millised on head täiendavad harjutused Dumbbell Axadzi vaseɖe Ŋgɔgbe Kɔkɔ?

• Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu la tɔa ŋku mɔ̃awo kple deltoids, si sɔ kple Dumbbell Lateral to Front Raise, gake wowɔa nu ɖe ​​biceps kple ŋgɔgbe abɔwo hã ŋu, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ wu eye wòdoa abɔta kple abɔta ƒe ŋusẽ bliboa ɖe ŋgɔ.
• Bent-Over Dumbbell Reverse Fly: Kamedede sia tɔa ŋku megbe deltoids kple akɔta ƒe akpa si le etame, si kpena ɖe Dumbbell Lateral to Front Raise ŋu to lãmeka siwo tsi tre ɖe wo nɔewo ŋu dɔwɔwɔ me, si kpena ɖe ame ŋu be abɔta ƒe lãmekawo ƒe tsitsi nada asɔ eye wòanɔ te nyuie.