Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

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

Sissejuhatus Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

Dumbbell Seated Lateral to Front Raise nye ŋutilã ƒe akpa si le etame ƒe kamedede si me wowɔa nu geɖe le si me wowɔa abɔta koŋ, vevietɔ deltoids, eye wòwɔa dɔ le akɔta kple abɔta ƒe lãmekawo hã ŋu. Kamedede sia si woate ŋu azã le mɔ vovovowo nu la sɔ nyuie na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu le ame ɖekaɖekawo ƒe ŋusẽ kple kamedede ƒe seƒe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana abɔta ƒe ŋusẽ nanyo ɖe edzi, ana ŋutilã ƒe akpa si le etame ƒe lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòana dzidodo bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

• Ne èna wò abɔwo nabɔbɔ vie le abɔta la, kɔ dumbbells la ɖe dzi do goe ɖe wò axawo dzi eye nàɖo abɔta ƒe kɔkɔme le ʋuʋu bɔbɔe si dzi nàɖu me.
• Ne dumbbells-awo nya ɖo abɔta ko la, trɔ wò asibidɛwo ale be wò asibidɛwo nadze ŋgɔ wo nɔewo eye emegbe nàtsɔ dumbbells-awo ava wo nɔewo gbɔ le wò ŋutilã ŋgɔ.
• Tsɔ vie ne dumbbells la le ŋgɔwò tẽ, emegbe nàtrɔ ʋuʋua to dumbbells la gbugbɔgaʋuʋu yi axawo dzi eye emegbe nàɖiɖi wo ɖe teƒe si wodze egɔme tsoe.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi eye yeɖu dumbbells la dzi le ʋuʋua katã me.

Nõuanded sooritamiseks Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ

• Ʋuʋu si Dzi Woɖu: Ƒo asa na dumbbells la ʋuʋu alo ŋusẽ zazã atsɔ akɔ wo ɖe dzi. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Ke boŋ ele be nàkɔ kpekpemeawo ɖe dzi ahaɖiɖi wo le mɔ si dzi nàɖu nu le blewu, eye nàtsɔ wò susu aɖo lãmekawo ƒe tete kple ɖiɖiɖeme ŋu.
• Kpekpeme si Sɔ: Tia kpekpeme si ana nàte ŋu awɔ kamededea le nɔnɔme nyuitɔ me. Ne kpekpemea lolo akpa la, àte ŋu aʋli vevie be yeaɖu edzi, si ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Le go bubu me la, ne kpekpemea le bɔbɔe akpa la, ɖewohĩ mèle gbe tem ɖe wò lãmekawo dzi ale gbegbe be nàkpɔ ŋgɔyiyi o.
• Afisi Nàte Ŋu Aʋuʋu Le: Kpɔ egbɔ be yekɔ dumbbells la ɖe abɔta

Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Seated Lateral to Front Raise kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàƒo asa na abixɔxɔ eye nàkpɔ egbɔ be nɔnɔme nyuitɔ. Enyo be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be nàkpɔ egbɔ be yele ewɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye woadzi eƒe sesẽme ɖe edzi vivivi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ?

• Abɔ Ðeka Dumbbell Seated Lateral to Front Raise: Tɔtrɔ sia tɔa ŋku alɔ ɖeka le ɣeyiɣi ɖeka me, si wɔnɛ be wò susu nɔa akpa ɖesiaɖe ŋu ɖekaɖeka eye àte ŋu ade dzesi masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.
• Incline Bench Lateral to Front Raise: Kamededea wɔwɔ le incline bench dzi trɔa ʋuʋua ƒe dzogoe, si ate ŋu atɔ ŋku lãmekaawo le mɔ bubu nu vie.
• Dumbbell Seated Lateral to Front Raise with Rotation: Ne ètsɔ tɔtrɔ aɖe kpe ɖe ʋuʋua tame la, ate ŋu akpe ɖe ŋuwò be rotator cuff lãmekawo nawɔ dɔ geɖe wu.
• Dumbbell Seated Lateral to Front Raise with Resistance Bands: Tsitretsitsi ƒe ka siwo wotsɔ kpe ɖe kamededea ŋu ate ŋu ana masɔmasɔa nadzi ɖe edzi le ʋuʋua katã me, si ana kamededea nasesẽ wu.

Millised on head täiendavad harjutused Dumbbell Nɔ anyi ɖe Axadzi vaseɖe Ŋgɔgbe Kɔkɔ?

• Upright Barbell Row: Kamedede sia kpena ɖe Dumbbell Seated Lateral to Front Raise ŋu to lãmeka ƒe hatsotso ɖeka mawo ke, siwo dome deltoids kple trapezius hã le, gake tso dzogoe bubu dzi, si ate ŋu akpe ɖe abɔta ƒe ʋuʋu kple dadasɔ bliboa ŋu.
• Dumbbell Shrugs: Esiawo kpena ɖe Dumbbell Seated Lateral to Front Raise ŋu to ŋkuléle ɖe trapezius lãmeka siwo le etame ŋu, siwo nye lãmeka evelia siwo wowɔ dɔ le Seated Lateral to Front Raise me, si wɔnɛ be wokpɔa egbɔ be abɔta ƒe kamedede bliboe eye wòda sɔ.