Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus

Sissejuhatus Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ

Dumbbell Rear Lunge Front Raise nye kamedede si wotsɔ ƒo ƒui si ƒoa ametia ƒe ŋusẽ si le ete kple ŋutilã ƒe akpa si le etame ƒe ʋuʋu nu ƒu, si kpena ɖe ame ŋu be wòada asɔ, wòawɔ ɖeka, eye wòana ŋutilã ƒe ŋusẽ bliboa nanyo ɖe edzi. Enye tiatia nyui aɖe na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe, tso gɔmedzela siwo le didim be yewoatu gɔmeɖoanyiŋusẽ ɖo dzi va ɖo kamedefefewɔla deŋgɔ siwo le didim be yewoado kamedede si wɔa dɔ ɖe ŋgɔ dzi. Amewo ate ŋu atia kamedede sia elabena eƒoa nu tso lãmeka ƒe hatsotso geɖe ŋu, siwo dometɔ aɖewoe nye glutes, hamstrings, quads, shoulders, kple core, si wɔe be wònye tiatia si mexɔa ɣeyiɣi geɖe o na ŋutilã bliboa ƒe nɔnɔmewɔwɔ.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ

• Tsɔ wò ɖusifɔ trɔ yi megbe, nàɖiɖi wò ŋutilã ɖe anyi wòazu ʋuʋudedi, nàkpɔ egbɔ be wò miame klo sɔ kple wò miamefɔ eye wò ɖusi klo le dzodzom le anyigba tame vie.
• Ne èle ɖiɖim ɖe lãkusia me la, kɔ dumbbell eveawo ɖe dzi le ŋgɔwò le ɣeyiɣi ɖeka me vaseɖe esime woaɖo abɔta, eye nàna wò abɔwo nanɔ dzɔdzɔe eye wò asibidɛwo nadze ŋgɔ anyi.
• Lé nɔnɔme sia me vie, emegbe nàɖiɖi dumbbells la ɖe wò axawo dzi esi nèle wò ɖusifɔ tum be yeatrɔ ayi tsitrenu nɔnɔmea me.
• Gbugbɔ wɔ kamededea eye wò miasi naɖe afɔ ɖe megbe, eye nàyi afɔwo ɖɔliɖɔli dzi hena xexlẽme si nèdi.

Nõuanded sooritamiseks Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ

• Ʋuʋu Siwo Dzi Wokpɔna: Kpɔ egbɔ be wò ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na dumbbells la ʋuʋu alo ŋusẽ zazã atsɔ akɔ wo ɖe dzi. Ke boŋ zã wò abɔta ƒe lãmekawo nàtsɔ ado kpekpemeawo ɖe dzi. Ðe wo ɖe anyi blewuu ne èɖo wò ʋufɔti ƒe kɔkɔƒe vɔ. Esia ana wò lãmekawo nawɔ dɔ bliboe le kamededea katã me.
• Kpekpeme Nyui: Tia dumbbells siwo sesẽ gake woate ŋu akpɔ wo dzi. Ne kpekpemea lolo akpa la, wò nɔnɔme akpe fu

Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Rear Lunge Front Raise kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Wokafui hã be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be èle ewɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ne èse veve (si wu lãmekawo ƒe ɖeɖiteameŋu si sɔ) esime nèle ewɔm la, ele be nàdzudzɔ enumake eye nàdi aɖaŋuɖoɖo tso eŋutinunyala bibi aɖe gbɔ.

Millised on tavalised variatsioonid Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ?

• Dumbbell Rear Lunge and Lateral Raise: Le esi teƒe be nàkɔ dumbbells la ɖe dzi wòaɖo ŋgɔgbe la, kɔ wo ɖe axawo dzi be nàɖo taɖodzinu na abɔta ƒe lãmeka vovovowo.
• Dumbbell Rear Lunge with Overhead Press: Le tɔtrɔ sia me la, le esi teƒe be nàwɔ ŋgɔgbe kɔkɔ la, èzi dumbbell la dzi le ta dzi le lunge la megbe be wòaƒo abɔta kple abɔwo geɖe wu.
• Dumbbell Rear Lunge with Bicep Curl: Le lunge vɔ megbe la, wɔ bicep curl tsɔ wu be nàkɔe ɖe dzi be nàɖo taɖodzinu na abɔwo geɖe wu.
• Dumbbell Rear Lunge with Twist and Front Raise: Tsɔ twist kpe ɖe wò lunge ƒe gɔme hafi nàkɔ ŋgɔgbe be wòawɔ ɖeka kple wò core geɖe wu.

Millised on head täiendavad harjutused Dumbbell Megbe Lunge Ŋgɔgbe Kɔkɔ?

• Dumbbell Shoulder Press: Dumbbell Shoulder Press kpena ɖe Dumbbell Rear Lunge Front Raise ƒe Front Raise ƒe akpaa ŋu to ŋkuléle ɖe deltoids kple etame ŋutilã ƒe ŋusẽ ŋu, si le vevie ŋutɔ na nɔnɔme nyuitɔ kple dziɖuɖu nyuie me léle ɖe asi le ŋgɔgbe ʋuʋu ƒe ʋuʋu me.
• Dumbbell Deadlift: Kamedede sia kpena ɖe Dumbbell Rear Lunge Front Raise ŋu to ŋusẽdodo akɔta ƒe ka, akɔta, kple akɔta ƒe akpa si le anyime, siwo katã wɔa dɔ le lunge kple kɔdzi ƒe ʋuʋu me, si wɔnɛ be wodaa asɔ nyuie wu eye wowɔa ɖeka nyuie wu.