Dumbbell Gbeɖiɖi Abɔta

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Geduenuya
• Esmane Lihased: Trapezius Upper Fibers
• Teisene Lihased: Levator Scapulae

Sissejuhatus Dumbbell Gbeɖiɖi Abɔta

Dumbbell Decline Shrug nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe trapezius lãmekawo koŋ ŋu, si kpena ɖe ame ŋu be ŋusẽ si le etame la nadzi ɖe edzi eye wòana ame ƒe nɔnɔme nanyo ɖe edzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe le ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoatu abɔta nali ke, aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye yewoƒe tame ƒe atsyɔ̃ɖoɖo nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Gbeɖiɖi Abɔta

• Lé dumbbell ɖe asi ɖesiaɖe me eye wò asibidɛwo nadze ŋgɔ wò akɔta eye nàkeke wò abɔwo ɖe enu bliboe.
• Na wò akɔta nanɔ dzɔdzɔe eye nàkɔ wò abɔta ɖe dzi ɖo ta wò towo gbɔ alesi nàte ŋui, nàgbɔ ya esi nèle ʋuʋu sia wɔm eye nèlée ɖe te sɛkɛnd ɖeka.
• Trɔ yi nɔnɔme gbãtɔ me vivivi esime nèle gbɔgbɔm.
• Gbugbɔ wɔe hena alesi wokafui be nàgbugbɔe awɔ, eye nàkpɔ egbɔ be yelé dumbbells la dzi ɖuɖu me ɖe asi ɣesiaɣi.

Nõuanded sooritamiseks Dumbbell Gbeɖiɖi Abɔta

• Ʋuʋu si Dzi Woɖu: Kɔ dumbbells la ɖe dzi to wò abɔta kɔkɔ alesi nàte ŋui me esime nèle wò abɔwo dzɔdzɔe. Tsɔe tɔ vie le ʋuʋua tame, emegbe nàɖiɖi kpekpemeawo blewuu atrɔ ayi teƒe si nèdze egɔme tsoe. Ƒo asa na ŋusẽzazã alo kpekpemeawo ʋuʋu, elabena esia ate ŋu ana nàxɔ abi eye lãmekawo nagawɔ dɔ nyuie o.
• Na Wò Kɔ Nade Akpa O: Vodada si bɔ enye be nàkɔ wò kɔ alo aƒoe le kamedede sia me. Lé kɔ ƒe nɔnɔme si mede akpa aɖeke dzi o me ɖe asi ɣesiaɣi be nàxe mɔ ɖe teteɖeanyi alo abi ɖesiaɖe si mehiã o nu.
• Lé fɔ ɖe Lãmetsiawo Ŋu: Lé fɔ ɖe wò trapezius lãmekawo ƒe tete le ʋuʋua tame kple kekeme ŋu ne èle kpekpemeawo dzi ɖem kpɔtɔ. Susu kple lãmekawo dome kadodo sia ate ŋu akpe ɖe ame ŋu

Dumbbell Gbeɖiɖi Abɔta KKK

Kas algajad saavad teha Dumbbell Gbeɖiɖi Abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Decline Shrug kamededea. Gake ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme bɔbɔewo vaseɖe esime woƒe dzi nadze eme le ʋuʋua me be woagaxɔ abi o. Eɖea vi hã be hehenala alo ame bibi aɖe nafia mɔ wo le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yewole agbalẽvi nyuitɔ zãm. Kamedede sia tɔa ŋku trapezius lãmeka siwo le akɔta kple kɔ ƒe akpa si le etame. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdo dzo do ŋgɔ eye nàkeke ɖokuiwò le kamedede ɖesiaɖe megbe.

Millised on tavalised variatsioonid Dumbbell Gbeɖiɖi Abɔta?

• Incline Dumbbell Shrug: Wowɔa tɔtrɔ sia le incline bench dzi, eye woɖoa ŋku lãmekaawo tso dzogoe bubu dzi.
• Dumbbell Shrug si le tsitrenu: Esia nye tɔtrɔ vevi aɖe si me nèwɔa kamededea le tsitrenu, si wɔnɛ be nàte ŋu aʋuʋu bliboe.
• Seated Dumbbell Shrug: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, si naa li ke wu eye woƒe susu nɔa mɔ̃ siwo le etame ŋu.
• Dumbbell Decline Shrug with Rotation: Tɔtrɔ sia tsɔa tɔtrɔ kpena ɖe abɔta ƒe tame be wòagawɔa dɔ ɖe mɔ̃awo kple abɔta ƒe lãmekawo ŋu geɖe wu.

Millised on head täiendavad harjutused Dumbbell Gbeɖiɖi Abɔta?

• Dumbbell Lateral Raise: To dɔwɔwɔ le axadzi deltoids ŋu me la, kamedede sia kpena ɖe Dumbbell Decline Shrug ŋu to abɔta ƒe kamedede si da sɔ nana me, si kpɔa egbɔ be abɔta ƒe akpawo katã do ŋusẽ eye wole nɔnɔme nyui me sɔsɔe.
• Mo Hehe: Kamedede sia tɔa ŋku megbe deltoids kple etame trapezius lãmekawo siaa, si kpena ɖe Dumbbell Decline Shrug ŋu to ʋuʋu blibo nana kple ŋusẽdodo lãmeka siwo le akɔta kple abɔta ƒe akpa si le etame, si ate ŋu ana ame ƒe nɔnɔme nanyo ɖe edzi eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.