Dumbbell RDL Ku ƒe March
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Sissejuhatus Dumbbell RDL Ku ƒe March
Dumbbell RDL Death March nye kamedede si me ŋusẽ le ŋutɔ si me wotsia dzi ɖe akɔta ƒe ka, akɔtaƒu, kple akɔta ƒe akpa si le anyime ŋu, si naa ŋusẽ, dadasɔ, kple dzidodo nyona ɖe edzi. Eɖea vi ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoado yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple liƒo ɖe ŋgɔ. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe kamedefefe bliboa nanyo ɖe edzi, ado lãmekawo ƒe tsitsi ɖe ŋgɔ, eye yewoadzi yewoƒe ami fifi ƒe ŋutete ɖe edzi.
Ülatuse sooritamine: Sisuline õpetus Dumbbell RDL Ku ƒe March
- Dze azɔlizɔzɔ gɔme yi ŋgɔ, eye le afɔɖeɖe ɖesiaɖe me la, wɔ Romaniatɔwo ƒe Deadlift (RDL) to wò akɔta tsɔtsɔ, klowo bɔbɔ vie, kple kpekpemeawo ɖiɖi ɖe anyigba esime nèle wò akɔta dzɔdzɔe me.
- Ne kpekpemeawo nya ɖo afɔkpodzi ƒe seƒe alo nèse le ɖokuiwò me be yeƒe akɔta ƒe kawo keke la, zã wò akɔtaƒuwo kple akɔtaƒuwo nàtsɔ atutu wò ŋutilã ɖe dzi va ɖo tsitrenu.
- Gbugbɔ wɔ ɖoɖo sia le afɔɖeɖe ɖesiaɖe si nàɖe me, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm eye yeƒe megbe le dzɔdzɔe le kamededea katã me.
- Yi kamededea dzi afɔɖeɖe xexlẽme aɖe si nèɖo alo vaseɖe esime nàɖo didiƒe si nèɖo ɖi do ŋgɔ.
Nõuanded sooritamiseks Dumbbell RDL Ku ƒe March
- Ʋuʋu si Dzi Wokpɔna: Ʋuʋu blewu eye nèkpɔ ŋusẽ ɖe edzi. Hinge ɖe wò akɔta eye nàɖiɖi wò akɔta vaseɖe esime wòasɔ kple anyigba kloe. Ƒo asa na duƒuƒu to ʋuʋuawo me elabena ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi.
- Na Klowo Nabɔbɔ Viɖe: Na wò klowo nabɔbɔ vie le kamededea me. Menye ɖeko esia kpena ɖe ame ŋu be nàda asɔ ko o, ke enaa hã be kamededea ƒe nuteɖeamedzia nɔa wò akɔta kple wò akɔta, ke menye wò akɔta o.
- Nu Vevitɔwo ƒe Nuwɔwɔ: Mitsɔ wò nu vevitɔ de eme le kamededea katã me. Esia akpe ɖe ŋuwò nàli ke, akpɔ wò akɔta ta, eye wòana kamededea nawɔ dɔ nyuie wu.
- Kpekpeme Si Sɔ: Tiae
Dumbbell RDL Ku ƒe March KKK
Kas algajad saavad teha Dumbbell RDL Ku ƒe March?
Dumbbell RDL (Romanian Deadlift) Death March nye kamedede sesẽ aɖe si bia be wòanɔ nɔnɔme nyui me eye wòaɖu edzi. Ne ènye gɔmedzela la, anyo be nàbi ɖe ʋuʋu veviwo me gbã, abe dumbbell deadlift si wozãna ɖaa kple azɔlizɔzɔ ƒe ʋuʋudedi ene, hafi nàʋu ayi kamedede siwo sesẽ wu abe Ku ƒe Azɔlizɔzɔ ene dzi. Kamedede sia bia be woase akɔta ƒe hinge ƒe ʋuʋu, dadasɔ, kple nuwɔwɔ aduadu gɔme nyuie. Ele vevie hã be nàkpɔ egbɔ be wò akɔta kple wò lãmeka veviwo sẽ ale gbegbe be woate ŋu alé wò nɔnɔme nyuitɔ me ɖe asi le kamededea katã me. Ne ènye gɔmedzela eye nègadi kokoko be yeate kamedede sia kpɔ la, anyo be nàdze egɔme kple kpekpeme siwo le bɔbɔe ŋutɔ alo wò ŋutilã ƒe kpekpeme ko gɔ̃ hã, eye nàna kamedede ŋuti nunyala aɖe nafia mɔ wò le ɖoɖoa me be wòakpɔ egbɔ be wò nɔnɔme sɔ eye mèle eteƒe o afɔku si le nuveviwɔame me. Ðo to wò ŋutilã ɣesiaɣi eye nàdzudzɔ ne èse le ɖokuiwò me be yemele dedie o. Ðo ŋku edzi be menye alesi nàte ŋu akɔ kpekpemee ŋue wòku ɖo o, ke boŋ kamededea wɔwɔ nyuie kple dedienɔnɔ ŋue wòku ɖo.
Millised on tavalised variatsioonid Dumbbell RDL Ku ƒe March?
- Barbell RDL Death March: Le tɔtrɔ sia me la, wozãa barbell ɖe dumbbell teƒe, si ate ŋu akpe ɖe ame ŋu be lãmeka siwo naa lãmeka siwo naa nu li ke la nawɔ dɔ geɖe wu.
- Single-leg Dumbbell RDL Death March: Wotsɔ dadasɔ ƒe akpa aɖe dea tɔtrɔ sia me to alesi wònana nèkɔa afɔ ɖeka tso anyigba esime nèle kamededea wɔm me.
- Dumbbell RDL Death March with Resistance Bands: Resistance bands tsɔtsɔ kpe ɖe kamededea ŋu ate ŋu ana ŋusẽa nadzi ɖe edzi eye wòado go wò lãmekawo le mɔ yeye aɖe nu.
- Dumbbell RDL Ku March kple Jump Squats: Tɔtrɔ sia tsɔa plyometric element kpena ɖe kamededea ŋu to jump squats dede azɔlizɔzɔ ɖesiaɖe dome me.
Millised on head täiendavad harjutused Dumbbell RDL Ku ƒe March?
- Lunges: Lunges wɔa dɔ le glutes, quads, kple hamstrings ŋu le mɔ si sɔ kple Dumbbell RDL Death March nu, gake egawɔa dɔ nyuie wu le dadasɔ kple nuwɔwɔ aduadu me, si ate ŋu ana dɔwɔwɔ bliboa nanyo ɖe edzi le RDL Death March me.
- Kettlebell Swings: Kamedede sia tɔa ŋku akɔta kple akɔta hã, abe Dumbbell RDL Death March ene, gake bɔmb ƒe ʋuʋu si le swing la me ate ŋu ana ŋusẽ kple duƒuƒu nadzi ɖe edzi, si akpe ɖe ŋusẽ si wokpɔna tso RDL Death March me ŋu.
Seotud märksõnad Dumbbell RDL Ku ƒe March
- Dumbbell RDL Ku March ƒe kamedede
- Hip targeting kamededewo
- Ŋusẽdodo ƒe hehexɔxɔ na akɔta
- Dumbbell kamededewo na akɔta ƒe lãmekawo
- RDL Ku March ƒe ɖoɖowɔɖi
- Ameti ƒe akpa si le ete ƒe kamedede kple Dumbbells
- Kamedede siwo doa ŋusẽ akɔta
- RDL Ku ƒe Azɔlizɔzɔ kple Dumbbells
- Akɔta ƒe kamedede sesẽwo
- Dumbbell akɔta ƒe kamedede deŋgɔwo