Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ

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

Sissejuhatus Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ

Dumbbell Seated Alternate Front Raise nye kamedede si tua ŋusẽ ɖo si koŋ tsia tre ɖe ŋgɔgbe deltoids ŋu, eye viɖe evelia naa akɔta kple akɔta ƒe lãmeka siwo le etame. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le didim be yewoana yewoƒe abɔta nasẽ ɖe edzi, yewoana yewoƒe tame nali ke nyuie wu, eye yewoana yewoƒe nɔnɔme nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàɖo ŋutilã ƒe akpa si le etame si me kɔ nyuie eye wòana kamedede bliboa nanyo ɖe edzi, si ana wòanye tiatia si kamedefefewɔlawo kple kamedede lɔ̃lawo siaa lɔ̃na.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ

• Na wò akɔta nanɔ dzɔdzɔe eye wò afɔwo nanɔ gbadzaa ɖe anyigba be wòali ke.
• Kɔ dumbbell ɖeka ɖe ŋgɔ blewuu, eye nàna wò alɔ nabɔbɔ vie le abɔta, vaseɖe esime wòaɖo abɔta alo wòakɔ vie, eye esiawo katã nàwɔ esime wò asibidɛ nadze anyi.
• Lé nɔnɔme sia me vie, emegbe nàɖiɖi dumbbell la blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu ma ke kple alɔ kemɛa, eye nàtrɔ asi le abɔ eveawo dome hena gbugbɔgawɔ agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ

• Asiléle Nyuie: Lé dumbbell ɖe asi ɖesiaɖe me eye wò asibidɛwo nadze ŋgɔ wò ŋutilã. Esiae nye wò gɔmedzedze ƒe nɔnɔme. Kpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o elabena esia ate ŋu ana asibidɛwo nate ɖe wo dzi madzemadzee.
• Ʋuʋu si Dzi Woɖu: Kɔ dumbbell ɖeka ɖe ŋgɔ le ŋgɔwò le ʋuʋu blewu si dzi nàɖu vaseɖe esime wò alɔ nakɔ vie wu esi sɔ kple anyigba. Na wò abɔta nabɔbɔ vie be nàƒo asa na teteɖeanyi eye nàkpɔ egbɔ be wò asibidɛ mele ƒoƒom le ʋufɔti bliboa me o. Emegbe, ɖiɖi dumbbell la ɖe anyi ake le ʋuʋu si dzi nèɖu me. Gbugbɔ wɔe kple alɔ kemɛa. Vodada Siwo Wòaƒo Asa na Zi geɖe:
• Ŋusẽ Zazã: Vodada siwo bɔ dometɔ ɖekae nye ŋusẽ zazã atsɔ akɔ kpekpemeawo. Esia ate ŋu ana ame naxɔ abi eye wòaɖe eƒe dɔwɔwɔ dzi akpɔtɔ hã

Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Seated Alternate Front Raise kamededea. Gake ele be woadze egɔme kple kpekpeme bɔbɔewo be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaxe mɔ ɖe abixɔxɔ nu. Ne woƒe ŋusẽ kple aɖaŋu le nyonyom ɖe edzi la, woate ŋu adzi woƒe kpekpeme ɖe edzi vivivi. Ele vevie hã be gɔmedzelawo naɖo ŋku edzi be yewomawɔ kaba o eye yewoaɖu kpekpemeawo dzi le ʋuʋu bliboa katã me. Ne wose veve aɖe la, ele be woadzudzɔ kamededea eye woadi aɖaŋuɖoɖo tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ?

• Dumbbell Seated Front Raise with Supination: Tɔtrɔ sia bia be nàtrɔ wò asibidɛwo ale be wò asibidɛwo nadze ŋgɔ dzi le ʋuʋua tame, si ate ŋu atɔ ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Dumbbell Seated Front Raise with a Twist: Tɔtrɔ sia bia be nàtrɔ wò asibidɛwo ale be wò asibidɛwo nadze ŋgɔ wo nɔewo le ʋuʋua tame, eye nàtɔ ŋku abɔta ƒe lãmekawo le mɔ vovovowo nu.
• Dumbbell Seated Front Raise with Resistance Bands: Tɔtrɔ sia bia be woazã resistance bands kpe ɖe dumbbell-awo ŋu, si ana lãmekaawo nate ɖe wo dzi ɣesiaɣi le ʋuʋua katã me.
• Dumbbell Seated Single Arm Front Raise: Tɔtrɔ sia bia be nàtsɔ alɔ ɖeka awɔ kamededea le ɣeyiɣi ɖeka me, si ana wò susu nanɔ abɔta ɖesiaɖe ŋu ɖekaɖeka.

Millised on head täiendavad harjutused Dumbbell Seated Alternate Ŋgɔgbe Kɔkɔ?

• Axadzi Kɔkɔe: Esiawo hã léa ŋku ɖe deltoids ŋu, vevietɔ axadzi alo axadzi ƒe akpaa. Wokpena ɖe ŋgɔgbefɔtiwo ŋu to egbɔkpɔkpɔ be abɔta ƒe lãmeka ƒe akpawo katã wɔ dɔ sɔsɔe, si xea mɔ na lãmekawo ƒe masɔmasɔ.
• Barbell Upright Rows: Menye ŋgɔgbe deltoids koe kamedede sia wɔa dɔ o, ke ewɔa dɔ le axadzi kple megbe deltoids, mɔ̃wo, kple biceps hã ŋu. Ekpena ɖe ŋgɔgbefɔtiwo ŋu to kamededea ƒe nu vovovowo kple nu sesẽwo tsɔtsɔ kpe ɖe eŋu me, si wɔnɛ be ŋusẽ le lãmeka siwo katã doa alɔe hã ŋu.