Dumbbell Seated Ŋgɔgbe Kɔkɔ

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

Sissejuhatus Dumbbell Seated Ŋgɔgbe Kɔkɔ

Dumbbell Seated Front Raise nye kamedede si tua ŋusẽ ɖo si tɔa ŋku ŋgɔgbe deltoid lãmeka siwo le abɔta, si doa ŋusẽ ame ƒe akpa si le etame ƒe ŋusẽ eye wònaa ame ƒe nɔnɔme nyona ɖe edzi. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe kamedede ƒe ɖoɖo vovovowo nu. Ame ɖekaɖekawo ate ŋu atia kamedede sia be yeatsɔ ana yewoƒe kamedefefewɔwɔ nanyo ɖe edzi, yeakpa abɔta siwo me kɔ nyuie, eye yewoƒe ŋutilã ƒe dzedzeme bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Seated Ŋgɔgbe Kɔkɔ

• Na wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi, emegbe nàkɔ dumbbells la ɖe dzi blewuu le ŋgɔwò, eye nàna wò abɔwo nabɔbɔ vie le abɔta.
• Yi edzi nàkɔ dumbbells la ɖe dzi vaseɖe esime wò abɔwo nasɔ kple anyigba alo woakɔ vie.
• Tsɔ vie le ʋuʋua tame, 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 Seated Ŋgɔgbe Kɔkɔ

• Ʋuʋu si Dzi Woɖu: Ƒo asa na dumbbells la ʋuʋu. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana ame naxɔ abi hã. Do dumbbells la ɖe dzi blewu, si dzi nàɖu, tɔ vie ne wò abɔwo sɔ kple anyigba, eye nàɖiɖi wo blewu.
• Kpekpeme Nyui: Tia kpekpeme si sesẽ gake wòana nàlé nɔnɔme nyui me ɖe asi. Kpekpeme si kpekpe akpa zazã ate ŋu ana nàzã ŋusẽ tsɔ wu wò lãmekawo atsɔ akɔ kpekpemea, si ate ŋu ana nàxɔ abi.
• Na Wò Abɔta Nabɔbɔ Viɖe: Mègatu wò abɔta ne èle dumbbells la kɔm ɖe dzi o. Ne èbɔbɔ wò abɔta vie la, ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe teteɖeanyi kple abixɔxɔ nu.
• Lé fɔ Ðe Wò Abɔta Ŋu: Taɖodzinu vevitɔa

Dumbbell Seated Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Seated Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Seated Front Raise kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Viɖe le eŋu hã be ame aɖe si nya nu tso kpekpeme kɔkɔ ŋu, abe ame ŋutɔ ƒe hehenala ene, nafia mɔ gɔmedzela to eƒe nɔnɔme kple aɖaŋu nyuitɔ dzi.

Millised on tavalised variatsioonid Dumbbell Seated Ŋgɔgbe Kɔkɔ?

• Incline Bench Front Raise: Wowɔa tɔtrɔ sia ne mlɔ anyi ŋkume ɖe anyi ɖe incline bench dzi, si ate ŋu akpe ɖe ame ŋu be woaɖe abɔta ƒe lãmekawo ɖe vovo nyuie wu.
• Abɔ Ðeka ƒe Dumbbell Ŋgɔgbe Kɔkɔ: Wowɔa tɔtrɔ sia to dumbbell ɖeka dodo ɖe dzi le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu wòada asɔ nyuie wu eye wòalé fɔ ɖe ame ɖekaɖekawo ƒe abɔta ƒe ŋusẽ ŋu.
• Dumbbell Front Raise with Twist: Wowɔa tɔtrɔ sia to wò asibidɛwo ƒoƒo me ale be wò asibidɛwo nadze ŋgɔ dzisasrã si le ʋuʋua tame, si ate ŋu awɔ ɖeka kple abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Alternating Dumbbell Front Raise: Wowɔa tɔtrɔ sia to dumbbell ɖeka dodo ɖe dzi le ɣeyiɣi ɖeka me le mɔ si trɔna nu, si wɔnɛ be woate ŋu aʋuʋu atraɖii eye ate ŋu akpe ɖe ame ŋu be dzi ƒe tsotso nanɔ anyi ɖaa.

Millised on head täiendavad harjutused Dumbbell Seated Ŋgɔgbe Kɔkɔ?

• Dumbbell Lateral Raise: Kamedede sia kpena ɖe Seated Front Raise ŋu to taɖodzinu ɖoɖo ɖe deltoid ƒe axadzi ta, si ŋu womeléa ŋku ɖo vevie le ŋgɔgbe ƒe kɔkɔme me o, si wɔnɛ be abɔta ƒe tsitsi da sɔ.
• Barbell Upright Row: Kamedede sia kpena ɖe Seated Front Raise ŋu elabena eɖoa taɖodzinu na ŋgɔgbe deltoids kple traps hã, gake etsɔa biceps kple forearms ƒe nuwɔwɔ kpena ɖe eŋu, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si de blibo wu.