Dumbbell Nɔ anyi Gittleson Abɔta

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Geduenuya

Sissejuhatus Dumbbell Nɔ anyi Gittleson Abɔta

Dumbbell Seated Gittleson Shrug nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe trapezius lãmeka siwo le akɔta kple abɔta ƒe akpa si le etame koŋ ŋu, si wɔnɛ be ame ƒe nɔnɔme kple ame ƒe tame ƒe ŋusẽ bliboa nyona ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le dumbbells ƒe kpekpeme ŋu le ezãla ƒe ŋutete nu. Kamedede sia ɖea vi na amesiwo le didim be yewoana yewoƒe abɔta nali ke nyuie wu, yewoaɖe abɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye yewoana yewoƒe ŋutete nanyo ɖe edzi le kamedefefe alo dɔwɔna siwo hiã be yewoaʋuʋu yewoƒe abɔta sesĩe eye wòali ke la me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Nɔ anyi Gittleson Abɔta

• Na wò akɔta nanɔ dzɔdzɔe eye nàda wò afɔwo ɖe anyigba sesĩe, emegbe nàgbɔ ya eye nàkɔ kpekpemeawo to wò abɔta kɔkɔ alesi nàte ŋui me esime nèle wò abɔwo dzɔdzɔe.
• Lé kamededea ɖe etame sɛkɛnd ɖeka be kamededea nasẽ ɖe edzi.
• Gbugbɔ ya eye nàɖiɖi dumbbells la ɖe anyi blewuu atrɔ ayi woƒe nɔnɔme gbãtɔ me.
• Gbugbɔ wɔ ɖoɖo sia hena alesi wokafui be nàgbugbɔe awɔ.

Nõuanded sooritamiseks Dumbbell Nɔ anyi Gittleson Abɔta

• Asiléle Nyui: Lé dumbbells la sesĩe gake mègalée sesĩe akpa o. Ele be wò asibidɛwo nadze ŋgɔ wò akɔta. Menye ɖeko esia kpena ɖe ame ŋu le dziɖuɖu me ko o, ke enaa hã be wò trapezius lãmekawo ŋue woƒe susu nɔa nu ŋu, ke menye wò asiwo alo abɔta o.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba si me ʋuʋudedi le. Ke boŋ kɔ wò abɔta ɖe wò towo gbɔ blewu, si dzi nàɖu, emegbe nàgaɖiɖi wo ɖe anyi ake. Esia wɔnɛ be lãmekawo te ŋu wɔa dɔ nyuie wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Ƒo asa na agbatsɔtsɔ fũu akpa: Enye vodada si bɔ be woazã kpekpeme fũ akpa kaba akpa. Dze egɔme kple akaɖi si me wodea dzoe

Dumbbell Nɔ anyi Gittleson Abɔta KKK

Kas algajad saavad teha Dumbbell Nɔ anyi Gittleson Abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Seated Gittleson Shrug kamededea. Gake ele be woadze egɔme kple kpekpeme siwo le bɔbɔe wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàsrɔ̃ aɖaŋu nyuitɔ. Ne anya wɔ la, na hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Azɔ hã, ɖo ŋku edzi nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Dumbbell Nɔ anyi Gittleson Abɔta?

• Tsitretsitsi Dumbbell Shrug: Le esi teƒe be nànɔ anyi la, wɔ abɔta ʋuʋua esime nèle tsitrenu. Tɔtrɔ sia bia be woada asɔ geɖe wu eye wòwɔa dɔ kple ametia ƒe akpa si le ete.
• Dumbbell Seated Gittleson Shrug with Rotation: Ne èle abɔta ʋuʋua wɔm la, trɔ wò abɔta le gotagome. Tɔtrɔ sia ate ŋu akpe ɖe ame ŋu be abɔta nate ŋu azɔ nyuie wu.
• Resistance Band Seated Gittleson Shrug: Zã tsitretsiɖeŋu ƒe ka ɖe dumbbells teƒe. Tɔtrɔ sia ate ŋu afa tu wu le ƒunukpeƒewo ŋu esime wògakpɔtɔ le kamedede nyui aɖe nam trapezius lãmekawo.
• Dumbbell Seated Gittleson Shrug with an Incline Bench: Wɔ abɔtaʋuʋua le zikpui si le ŋgɔgbe dzi. Tɔtrɔ sia ate ŋu aɖo taɖodzinu na tr ƒe akpa vovovowo

Millised on head täiendavad harjutused Dumbbell Nɔ anyi Gittleson Abɔta?

• Barbell Upright Row: Kamedede sia hã tɔa ŋku trapezius lãmekawo kple deltoids, abe Dumbbell Seated Gittleson Shrug ene, si naa lãmekawo ƒe kamedede si da sɔ wu eye wòde blibo wu na ametia ƒe akpa si le etame.
• Dumbbell Lateral Raise: Kamedede sia kpena ɖe Dumbbell Seated Gittleson Shrug ŋu to ŋkuléle ɖe axadzi deltoids ŋu me, si kpena ɖe abɔta ƒe lãmekawo ƒe dadasɔ bliboa ŋu, si wɔnɛ be ame ƒe nɔnɔme kple abɔta ƒe dɔwɔwɔ nyuie wu.