Dumbbell Nɔ anyi Klo Asiléƒe Press

• Kehaos: Kote
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sissejuhatus Dumbbell Nɔ anyi Klo Asiléƒe Press

Dumbbell Seated Close Grip Press nye kamedede si tua ŋusẽ ɖo si koŋ tɔa ŋku triceps kple lãmeka evelia abe abɔta kple akɔta ene. Esɔ nyuie na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, eye wòkpena ɖe ame ŋu le ŋutilã ƒe akpa si le etame ƒe ŋusẽdodo me, edoa lãmekawo ƒe tsitsi ɖe ŋgɔ, eye wònaa kamedede bliboa nyona ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe nu kɔkɔ ŋutetewo nanyo ɖe edzi, yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoado alɔ ʋuʋu siwo wɔa dɔ le gbesiagbegbenɔnɔ me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Nɔ anyi Klo Asiléƒe Press

• Na wò afɔwo nanɔ anyigba gbadzaa eye nàzi wò akɔta sesĩe ɖe zikpui la ŋu be wòali ke.
• Tu dumbbells la blewuu yi dzi vaseɖe esime wò abɔwo nakeke bliboe, gake màgatu wo o, esime nèle kpekpemeawo tem ɖe wo nɔewo ŋu.
• Tsɔ ɖe etame vie, emegbe nàɖiɖi dumbbells la blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum eye yele nɔnɔme nyuitɔ me le kamededea katã me.

Nõuanded sooritamiseks Dumbbell Nɔ anyi Klo Asiléƒe Press

• Lé asi nyuie: Lé dumbbell la ɖe tsitrenu kple asi eveawo, asibidɛwo nadze ŋgɔ wo nɔewo, eye nàtsɔ asibidɛwo abla kpekpeme la ƒe nuwuwu si le etame. Vodada si bɔ enye be woalé dumbbell la ɖe tsia dzi, si ate ŋu ana wòalée si meli ke o eye wòate ŋu axɔ abi.
• Ʋuʋu si Dzi Wokpɔna: Ðe dumbbell la ɖe anyi blewuu ɖo ta wò akɔta, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu. Emegbe nàgbugbɔ kpekpeme la ayi dzi vaseɖe esime wò abɔwo nakeke bliboe gake womaxe wo o. Ƒo asa na ʋuʋu kabakaba alo ŋusẽ zazã atsɔ akɔ kpekpemea ɖe dzi, elabena esia ate ŋu ana lãmekawo nate ɖeɖi ame ŋu eye mewɔa dɔ nyuie na lãmeka siwo nèdi be yeawɔ o.
• Gbɔgbɔ ƒe Mɔnu: Gbɔgbɔ ne èle dumbbell la ɖiɖim eye nàgbɔ ya ne èle etum

Dumbbell Nɔ anyi Klo Asiléƒe Press KKK

Kas algajad saavad teha Dumbbell Nɔ anyi Klo Asiléƒe Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Seated Close Grip Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Dzi kpekpeme dzi ɖe edzi vivivi ne ŋusẽ kple kakaɖedzi le nyonyom ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, eɖea vi hã be ame aɖe si nya nu tso kamedede ŋu, abe ame ŋutɔ ƒe hehenala ene, nafia mɔ wò le kamedede ƒe nɔnɔme kple aɖaŋu nyuitɔ me.

Millised on tavalised variatsioonid Dumbbell Nɔ anyi Klo Asiléƒe Press?

• Dumbbell Incline Close Grip Press: Ne èwɔ kamededea le zikpui si dzi woate ŋu aɖiɖi ɖo dzi la, àte ŋu aɖo taɖodzinu na wò akɔta ƒe akpa si le etame nyuie wu.
• Dumbbell Decline Close Grip Press: Tɔtrɔ sia bia be nàwɔ kamededea le zikpui si dzi woate ŋu aɖiɖi ɖo, si tɔa ŋku wò akɔta ƒe akpa si le anyime la dzi.
• Dumbbell Seated Close Grip Press with Rotation: Ne ètsɔ tɔtrɔ aɖe kpe ɖe ʋuʋua tame la, ate ŋu akpe ɖe ŋuwò be wò akɔta ƒe lãmekawo nawɔ dɔ tso dzogoe bubu dzi.
• Single-Arm Dumbbell Seated Close Grip Press: Tɔtrɔ sia bia be nàtsɔ abɔ ɖeka awɔ kamededea le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàda asɔ ahawɔ ɖeka nyuie wu.

Millised on head täiendavad harjutused Dumbbell Nɔ anyi Klo Asiléƒe Press?

• Tricep Dips: Tricep Dips kpena ɖe Dumbbell Seated Close Grip Press ŋu to ŋkuléle ɖe triceps, siwo nye lãmeka evelia siwo wozãna le Close Grip Press me ŋu me. Ne èdo ŋusẽ wò afɔkpodzi etɔ̃ la, àte ŋu ana wò dɔwɔwɔ nanyo ɖe edzi eye nàɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Push-ups: Push-ups nye ŋutilã ƒe kpekpeme kamedede si hã tɔa ŋku akɔta kple akɔta etɔ̃, si sɔ kple Dumbbell Seated Close Grip Press. Push-ups dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò ŋutilã ƒe dɔwɔwɔ ƒe ŋusẽ kple dadasɔ nanyo ɖe edzi, eye wòana lãmekawo nado dzi hã.