Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe

• Kehaos: Triceps, Ülemised õlad
• Varustus: Geduenuya
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe

Dumbbell Lying Elbow Press nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe triceps koŋ ŋu, eye wògawɔa dɔ ɖe abɔta kple akɔta ƒe lãmekawo hã ŋu. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋusẽ kple ŋutetewo nu. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wònaa lãmekawo ƒe gɔmesese nyona ɖe edzi ko o, ke enaa ame ƒe tame ƒe ŋusẽ hã nyona ɖe edzi, si ɖea vi na gbesiagbedɔwo kple kamedefefe bubuwo.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe

• Do wò abɔwo ɖe dzi tẽ, nàkɔ dumbbells la ɖe dzi vaseɖe esime wò abɔta natsi vie.
• Tɔ vie le ʋuʋua tame eye nàmimi wò akɔta ƒe lãmekawo.
• Ðe dumbbells la ɖe anyi blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, nàbɔbɔ wò abɔtawo eye nàna woate ɖe wò ŋutilã ŋu.
• Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé dumbbells la dzi ɖum le kamedede bliboa katã me.

Nõuanded sooritamiseks Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe

• **Ʋuʋu si Dzi Woɖu**: Nu vevitɔ si le kamedede sia mee nye ʋuʋu blewu si dzi woɖu. Ƒo asa na kamededea kabakaba alo ŋusẽ zazã atsɔ akɔ kpekpemeawo. Ke boŋ, tu dumbbells la yi dzi tẽ vaseɖe esime wò abɔwo nakeke bliboe, emegbe nàɖiɖi wo blewuu atrɔ ayi afisi nèdze egɔme tsoe. Ʋuʋu sia si dzi wokpɔna kpena ɖe lãmekaawo ŋu be woawɔ dɔ nyuie.
• **Ƒo Asa Na Wò Abɔtawo Dodo**: Vodada ɖeka si bɔ enye be nàtu wò abɔta le ʋuʋua tame. Esia ate ŋu ana wò ƒunukpeƒewo nate ɖe dzi madzemadzee. Ke boŋ, na wò abɔta nabɔbɔ vie le ʋuʋua tame gɔ̃ hã be wòana wò lãmekawo ƒe tete nanɔ anyi eye wòagaɖe wò ƒunukpeƒewo o. 4. 4.

Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Lying Elbow Press kamededea godoo. Gake ele vevie ŋutɔ be woazã kpekpeme si adze wo ŋu eye woate ŋu akpɔ wo dzi. Ele be woakpɔ egbɔ hã be yewole agbalẽvi nyuitɔ zãm be yewomaxɔ abi aɖeke o. Ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo ame bibi aɖe nafia mɔ wo le kamededea me le gɔmedzedzea me.

Millised on tavalised variatsioonid Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe?

• Decline Dumbbell Elbow Press: Wowɔa esia le decline bench dzi eye woɖoa ŋku akɔta ƒe lãmeka siwo le ete.
• Dumbbell Elbow Press with Rotation: Le tɔtrɔ sia me la, ètrɔa wò asibidɛwo ne èle dumbbell-awo tum ɖe dzi, si wɔnɛ be wò abɔta kple abɔta ƒe lãmekawo wɔa dɔ geɖe wu.
• Single-Arm Dumbbell Elbow Press: Wowɔa esia to dumbbell ɖeka tete ɖe ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu be lãmekawo ƒe dadasɔ nanyo ɖe edzi eye wòana lãmekawo nali ke nyuie wu.
• Dumbbell Elbow Press on Stability Ball: Wowɔa tɔtrɔ sia le stability ball dzi, si doa kplamatse wò dadasɔ eye wòwɔa dɔ na wò lãmeka veviwo nyuie wu.

Millised on head täiendavad harjutused Dumbbell Mlɔƒe Abɔta Nyadzɔdzɔdɔwɔƒe?

• Tricep Dips: Tricep Dips kpena ɖe Dumbbell Lying Elbow Press ŋu to ŋkuléle ɖe triceps, siwo nye lãmeka evelia siwo wozãna le Lying Elbow Press me ŋu, si kpena ɖe ame ŋu wòdoa ŋusẽ ame ƒe tame ƒe tsitsi bliboa eye wòdaa asɔ.
• Push-Ups: Push-ups nye ŋutilã ƒe kpekpeme ƒe kamedede si hã xɔa akɔta, akɔta etɔ̃, kple abɔta, abe alesi Dumbbell Lying Elbow Press ene, si wɔnɛ be ame ƒe tame ƒe ŋusẽ kple dzidodo bliboa nyona ɖe edzi.