Dumbbell Dzadzɛnyenye

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Quadriceps

Sissejuhatus Dumbbell Dzadzɛnyenye

Dumbbell Clean nye ŋutilã bliboa ƒe kamedede si doa ŋusẽ, ŋusẽ, kple nuwɔwɔ aduadu ɖe ŋgɔ, eye wòɖoa ŋku abɔta, akɔta, kple ŋutilã ƒe akpa si le ete koŋ. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe si le titina alo deŋgɔ siwo tsɔ ɖe le kpekpeme kɔkɔ, dɔwɔwɔ ƒe hehexɔxɔ, alo kamedefefe ƒe ŋutete me. Kamedede sia dede ɖoɖowɔɖi aɖe me ate ŋu ana ŋusẽ si wotsɔna ƒoa dzoe, lãmekawo ƒe dzidodo, kple ŋutilã ƒe nɔnɔme bliboa nanyo ɖe edzi, si ana wòanye tiatia nyui aɖe na amesiwo ƒe taɖodzinue nye be yewoawɔ kamedede ƒe ɖoɖo si me kɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Dzadzɛnyenye

• Blo wò klowo kple akɔta be nàɖiɖi wò akɔta, eye nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi, vaseɖe esime dumbbells la nade klo dzi vie.
• Keke wò akɔta kple klowo kabakaba eye le ɣeyiɣi ɖeka me la, nàhe dumbbells la ayi wò abɔta, nàtrɔ wò asibidɛwo ale be wò asibidɛwo nadze ŋgɔ ŋgɔ eye dumbbells la nanɔ wò abɔta ƒe ŋgɔgbe.
• Ðe dumbbells la ɖe anyi va anyi ɖe wò axawo dzi le ʋuʋu si dzi nèɖu me, eye nàtrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Dumbbell Dzadzɛnyenye

• **Tia Kpekpeme Nyui**: Ele vevie be nàtia kpekpeme si nàte ŋu atsɔ bɔbɔe. Elolo akpa, eye nèle afɔku me be yeaxɔ abi; bɔbɔe akpa, eye màkpɔ kamededea ƒe viɖe bliboa o. Dze egɔme kple kpekpeme si le bɔbɔe wu be nàtsɔ asrɔ̃ wò nɔnɔme, emegbe nàdzii ɖe edzi vivivi ne èvo le ɖokuiwò me le ʋuʋua me.
• **Dziɖuɖu ƒe Ʋuʋu

Dumbbell Dzadzɛnyenye KKK

Kas algajad saavad teha Dumbbell Dzadzɛnyenye?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Clean kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàbi ɖe nɔnɔme kple aɖaŋua me gbã. Kamedede sia lɔ ʋuʋu sesẽ siwo wɔa dɔ na lãmeka geɖe zi ɖeka, eyata ele vevie ŋutɔ be nàna nɔnɔmea nasɔ be nàxe mɔ ɖe abixɔxɔ nu. Ate ŋu aɖe vi ne ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe.

Millised on tavalised variatsioonid Dumbbell Dzadzɛnyenye?

• Single-Arm Dumbbell Clean nye tɔtrɔ si me alɔ ɖeka koe nèzãna le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàde dzesi ŋusẽ alo aɖaŋu ƒe masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.
• Dumbbell Power Clean nye tɔtrɔ aɖe si me amesi kɔa kpekpeme la léa kpekpeme la le eƒe akpa aɖe si wòbɔbɔ nɔ anyi, eye wòtea gbe ɖe akɔta kple afɔ ƒe ŋusẽ dzi geɖe wu.
• Dumbbell Squat Clean ƒoa dumbbell clean kple ŋgɔgbe squat nu ƒu, si wɔnɛ be ŋutilã ƒe akpa si le ete ƒe lãmekawo ƒe gomekpɔkpɔ le eme dzina ɖe edzi.
• Dumbbell Clean and Press la tsɔa ta dzi press kpena ɖe ʋuʋu dzadzɛa ƒe nuwuwu ŋu, si wɔnɛ be wònyea ŋutilã bliboa ƒe kamedede si tɔa ŋku abɔta kple abɔta etɔ̃ hã.

Millised on head täiendavad harjutused Dumbbell Dzadzɛnyenye?

• Push Press kpena ɖe Dumbbell Clean ŋu to abɔta kple abɔ ƒe ŋusẽ dodo ɖe ŋgɔ me, si le vevie ŋutɔ na clean la ƒe ‘catch’ ƒe akpaa, eye wòkpena ɖe ame ŋu hã le ŋutilã bliboa ƒe ɖoɖowɔwɔ kple ŋusẽdodo me.
• Deadlift nye kamedede bubu si kpena ɖe Dumbbell Clean ŋu, elabena edoa ŋusẽ megbe kɔsɔkɔsɔ ƒe lãmekawo abe akɔtaƒuwo kple akɔta ƒe akpa si le anyime ene, siwo le vevie ŋutɔ na ‘hehe’ ƒe akpaa gɔmedzedze le ʋuʋu dzadzɛa me.