Dumbbell Megbe Axadzi Kɔkɔ

• Kehaos: Kote
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Posterior
• Teisene Lihased: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Dumbbell Megbe Axadzi Kɔkɔ

Dumbbell Rear Lateral Raise nye ŋusẽdodo kamedede si koŋ tsia dzi ɖe megbe deltoids ŋu, si naa abɔta ƒe liƒo nyona ɖe edzi eye wònaa eƒe tame ƒe atsyɔ̃ɖoɖo nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, amesiwo ƒe taɖodzinue nye be yewoana yewoƒe nɔnɔme nanyo ɖe edzi, yewoana lãmekawo nada asɔ nyuie wu, alo yewoana ŋusẽ si le etame nadzi ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu, ana nànɔ te nyuie wu, eye wòana wò ŋutilã nasɔ nyuie eye wòda sɔ.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Megbe Axadzi Kɔkɔ

• Tsɔ wò akɔta ƒo ɖe ŋgɔ vie, nàbɔbɔ ɖe akɔta, eye nàna wò akɔta nanɔ dzɔdzɔe. Ele be wò asibidɛwo nadze ŋgɔ wò akɔta, eye wò abɔwo nanɔ ŋgɔwò.
• Esi nèle wò abɔtawo ƒom vie la, kɔ dumbbells la do goe ɖe wò axawo dzi kple dzi vaseɖe esime woaɖo abɔta, eye nàtsɔ wò susu aɖo wò abɔtaƒuwo ƒoƒo ɖekae ŋu.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be yele yeƒe megbe deltoids zãm tsɔ le kpekpemeawo kɔm ke menye wò akɔta alo kɔ o.
• Ðe dumbbells la ɖe anyi blewuu trɔ yi afisi wodze egɔme tsoe, nàɖu ʋuʋua dzi eye màna kpekpemeawo naɖiɖi ko o. Esia nye nya siwo wogbugbɔ gblɔ la dometɔ ɖeka. Gbugbɔ wɔe hena reps xexlẽme si nèdi.

Nõuanded sooritamiseks Dumbbell Megbe Axadzi Kɔkɔ

• Ƒo Asa Na Kpekpeme Gã Zazã: Vodada bubu si bɔ enye kpekpeme si gbɔ eme zazã, si ate ŋu ana ame naxɔ abi eye wòanye nɔnɔme si mesɔ o. Dze egɔme kple kpekpeme si nàte ŋu akɔ bɔbɔe zi gbɔ zi 10-12, eye nàdzi kpekpemea ɖe edzi vivivi ne ŋusẽ le ŋuwò.
• Do Wò Nu Vevitɔ: Menye wò abɔta ɖeɖeko ŋue kamedede sia ku ɖo o; enye kamedede gã aɖe hã na wò nu vevitɔ. Ne èwɔ wò nu vevitɔ le kamededea katã me la, àte ŋu ana wò dadasɔ nanyo ɖe edzi, .

Dumbbell Megbe Axadzi Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Megbe Axadzi Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Rear Lateral Raise kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame aɖe si nya nu tso kamedede ŋu, abe ame ŋutɔ ƒe hehenala ene, nafia mɔ kamededea be wòakpɔ egbɔ be wole ewɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye vivivi nadzi woƒe kpekpeme kple egbugbɔgawɔ ɖe edzi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Dumbbell Megbe Axadzi Kɔkɔ?

• Incline Bench Dumbbell Rear Lateral Raise: Le tɔtrɔ sia ta la, èmlɔa mo ɖe anyi ɖe incline bench si ɖea mɔ na ʋuʋu ƒe dzogoe bubu eye wòɖoa taɖodzinu na lãmekawo le mɔ si to vovo vie nu.
• One-Arm Dumbbell Rear Lateral Raise: Wowɔa tɔtrɔ sia to kamededea wɔwɔ alɔ ɖeka ɖeka me, si wɔnɛ be wò susu nɔa akpa ɖesiaɖe ŋu ɖekaɖeka.
• Bent-Over Dumbbell Rear Lateral Raise: Le tɔtrɔ sia me la, èwɔa kamededea esime nèbɔbɔ ɖe akɔta, si ate ŋu akpe ɖe ŋuwò nàɖo taɖodzinu na megbe deltoids tẽ wu.
• Lying Dumbbell Rear Lateral Raise: Wowɔa esia mlɔ anyi ɖe zikpui gbadza aɖe dzi, si ate ŋu akpe ɖe ame ŋu be woaɖe megbe deltoids la ɖe vovo eye wòaɖe lãmeka bubuwo zazã dzi akpɔtɔ.

Millised on head täiendavad harjutused Dumbbell Megbe Axadzi Kɔkɔ?

• Bent Over Rows: Kamedede sia kpena ɖe Dumbbell Rear Lateral Raise ŋu to akɔta ƒe lãmeka siwo le etame, siwo dometɔ aɖewoe nye rhomboids kple trapezius, siwo hã wɔa dɔ le megbe ƒe axadzi kɔkɔɣi, si wɔnɛ be ame ƒe tame ƒe kamedede si da sɔ.
• Mo Hehe: Kamedede sia wɔa dɔ ɖe megbe deltoids, rhomboids, kple rotator cuff lãmekawo dzi, abe Dumbbell Rear Lateral Raise ene, si wɔnɛ be abɔta nali ke eye ŋusẽ nanɔ eŋu, eye wòxea mɔ na dadasɔmakpɔmakpɔ.