Dumbbell Bench ƒe Afɔdzidede

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Geduenuya
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Dumbbell Bench ƒe Afɔdzidede

Dumbbell Bench Squat nye ŋusẽdodo ƒe hehexɔxɔ si woate ŋu azã le mɔ vovovowo nu, si me woƒoa nu tso lãmeka ƒe hatsotso geɖe siwo dometɔ aɖewoe nye quads, hamstrings, glutes, kple akɔta ƒe akpa si le ete ŋu. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe dzidzenuwo nu. Kamedede sia wɔwɔ ate ŋu ana ame ƒe ŋutilã ƒe ŋusẽ nanyo ɖe edzi, ana wòada asɔ ahali ke, eye wòana wòawɔ dɔ nyuie wu le gbesiagbegbenɔnɔ me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Bench ƒe Afɔdzidede

• Dze akɔtaɖonu gɔme to wò klowo bɔbɔ kple wò ŋutilã ɖiɖi me, abe ɖe nèle zikpui dzi ene, esime nèle wò akɔta dzi eye wò akɔta nanɔ dzɔdzɔe.
• Yi edzi nàɖiɖi ɖokuiwò vaseɖe esime wò ata nasɔ kple anyigba, eye nàkpɔ egbɔ be wò klowo mekeke wu wò afɔbidɛwo o.
• Tɔ vie le afɔkpodzia te hafi nàtu wò afɔkpodziwo be nàtrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Dumbbell Bench ƒe Afɔdzidede

• Ƒo asa na Agbatsɔtsɔ Geɖe: Vodada ɖeka si bɔ si wòle be woaƒo asa na enye kpekpeme siwo kpekpe akpa zazã. Esia ate ŋu ahe nɔnɔme si mesɔ o vɛ, si hã ate ŋu ana woaxɔ abi. Dze egɔme kple kpekpeme siwo le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne wò ŋusẽ kple nɔnɔme le nyonyom ɖe edzi.
• Ʋuʋu si Dzi Woɖu: Vodada bubu si wòle be woaƒo asa na enye kamededea wɔwɔ kabakaba akpa. Ele be woakpɔ ʋuʋua dzi, vevietɔ ne wole ŋutilãa ɖiɖim. Menye ɖeko esia nana be èle dɔ wɔm le lãmekawo ŋu nyuie ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
• Bliboe ƒe Range

Dumbbell Bench ƒe Afɔdzidede KKK

Kas algajad saavad teha Dumbbell Bench ƒe Afɔdzidede?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Bench Squat kamededea godoo. Kamedede sia nye mɔ nyui aɖe si dzi woato atu ŋusẽ ɖo le ŋutilã ƒe akpa si le ete, vevietɔ akɔta, akɔta, kple akɔta. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme si dzi woavo eye woate ŋu akpɔ wo dzi, eye woadzi ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi be hehenala alo ame bibi aɖe nanɔ anyi be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Bench ƒe Afɔdzidede?

• Dumbbell Front Squat: Le tɔtrɔ sia me la, èléa dumbbell eve ɖe wò abɔta, eye wò asibidɛwo dzea ŋgɔ wo nɔewo, eye emegbe nèwɔa squat la.
• Dumbbell Split Squat: Gɔmeɖeɖe sia bia be nànɔ te sesĩe, nàlé dumbbell ɖe asi ɖesiaɖe me ɖe wò axawo dzi, eye emegbe nàbɔbɔ ɖe anyi.
• Dumbbell Overhead Squat: Le tɔtrɔ sia ta la, èléa dumbbell ɖe asi ɖesiaɖe me eye nèdoa wò abɔwo ɖe ta dzi esime nèle squat la wɔm.
• Dumbbell Sumo Squat: Esia bia be nàlé dumbbell ɖeka kple asi eveawo ɖe ŋgɔwò, nànɔ te ɖe enu wòakeke eye nàfia asi afɔbidɛwo, eye emegbe nàbɔbɔ ɖe anyi.

Millised on head täiendavad harjutused Dumbbell Bench ƒe Afɔdzidede?

• Dumbbell Deadlifts: Kamedede sia tɔa ŋku ametia ƒe akpa si le ete hã, vevietɔ akɔtaƒuwo kple akɔtaƒuwo, si naa bench squat si xɔ aƒe ene si xɔ aƒe ɖe eme la da sɔ nyuie, eye wògawɔa dɔ ɖe megbe kple nuto si le eme hã ŋu, si wɔnɛ be ŋusẽ kple liƒo bliboa nyona ɖe edzi.
• Goblet Squats: Abe Dumbbell Bench Squat ene la, Goblet Squats koŋue tɔa ŋku afɔ ene, glutes, kple hamstrings, gake kpekpeme si wotsɔ ɖo ŋgɔgbe la doa kplamatse ŋutilã ƒe akpa vevi kple etame wu, si wɔnɛ be dɔwɔwɔ ƒe ŋusẽ kple dadasɔ bliboa nyona ɖe edzi.