Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe

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Sissejuhatus Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe

Dumbbell Standing Alternate Arnold Press nye kamedede si me ŋusẽ le, si tua ŋusẽ ɖo, si tɔa ŋku lãmeka vovovowo, siwo dometɔ aɖewoe nye abɔta, abɔta, kple akɔta ƒe akpa si le etame. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa le eƒe sesẽme si woate ŋu atrɔ le dumbbells siwo wozã ƒe kpekpeme nu ta. Kamedede sia dede wò kamedede ƒe ɖoɖowɔɖi me ate ŋu ana ŋusẽ nanɔ ame ƒe tame, lãmekawo nate ŋu ado dzi nyuie wu, eye wòana nànɔ te nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe

• Ne èle gbɔgbɔm la, kɔ dumbbells la ɖe ta dzi to wò abɔwo keke me, eye le ɣeyiɣi ma ke me la, nànɔ wò asibidɛwo trɔm ale be wò asibidɛwo nadze ŋgɔ ŋgɔ le ʋuʋua tame.
• Tɔ vie le ʋuʋua tame, nàkpɔ egbɔ be wò abɔwo keke bliboe gake wometu wo o.
• Ne èle gbɔgbɔm la, ɖiɖi dumbbells la blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàtrɔ wò asibidɛwo ale be wò asibidɛwo nagadze ŋgɔ wò ŋutilã ake.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe

• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu kabakaba si le ʋuʋum. Ke boŋ kɔ dumbbells la ɖe dzi eye nàɖiɖi wo ɖe anyi blewu eye nàɖu wo dzi. Esia wɔnɛ be wò lãmekawo wɔa dɔ bliboe le kamededea me eye wòkpena ɖe ŋuwò be màxɔ abi o.
• Kpekpeme Nyui: Tia kpekpeme si doa kplamatse wò, gake melolo ale gbegbe be wòana nàɖe asi le wò nɔnɔme ŋu o. Ne èkɔ nu kpekpe akpa la, ate ŋu ana nàxɔ abi eye mana nu nyuiwo nado tso eme kokoko o. Vodada Siwo Wòaƒo Asa na Zi geɖe:
• Ƒo asa na Ʋuʋu Bliboe: Mègakeke wò abɔta bliboe alo xe mɔ na wò le ʋuʋua tame o. Esia ate ŋu ana nuteɖeamedzi si mehiã o naɖo wò ƒunukpeƒewo dzi eye wòaɖe teteɖeanyi ɖa le lãmeka siwo nèle agbagba dzem be yeawɔ dɔ la hã ŋu

Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Standing Alternate Arnold Press kamededea, gake ele be woadze egɔme kple kpekpeme bɔbɔewo be woakpɔ egbɔ be woƒe nɔnɔme sɔ eye woaxe mɔ ɖe abixɔxɔ nu. Ele vevie hã be nàsrɔ̃ aɖaŋu nyuitɔ hafi nàtsɔ kpekpeme geɖe akpe ɖe eŋu. Ele be gɔmedzelawo nabu dɔwɔwɔ kple hehenala alo kamedefefewɔla bibi aɖe ŋu be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe?

• Single-Arm Arnold Press: Eƒe akpa sia bia be nàtsɔ alɔ ɖeka awɔ kamededea le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò be wò ŋutilã ƒe akpa eveawo ƒe masɔmasɔ nanyo ɖe edzi.
• Arnold Press with Resistance Bands: Le esi teƒe be woazã dumbbells la, tɔtrɔ sia zãa resistance bands tsɔ naa teteɖeanyia, si naa ŋusẽ bubu kpena ɖe kamededea ŋu.
• Incline Bench Arnold Press: Wowɔa tɔtrɔ sia le incline bench dzi, si tɔa ŋku abɔta ƒe lãmekawo tso dzogoe bubu dzi, eye wòléa ŋku ɖe abɔta ƒe akpa si le etame ŋu wu.
• Arnold Press with Kettlebells: Le esi teƒe be woazã dumbbells la, tɔtrɔ sia zãa kettlebells, si ate ŋu ana woalé nu ɖe ​​te le mɔ bubu nu eye wòatsɔ kuxi bubu akpe ɖe kamededea ŋu.

Millised on head täiendavad harjutused Dumbbell Tsitretsitsi ƒe Arnold ƒe Nyadzɔdzɔdɔwɔƒe?

• Barbell Upright Row: Fli si le tsitrenu koŋ wɔa dɔ le trapezius lãmekawo kpakple deltoids hã ŋu, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ nyuie si kpena ɖe Arnold Press ŋu to ŋusẽdodo abɔta kple akɔta ƒe akpa si le etame me, si wɔnɛ be wò abɔta ƒe liƒo bliboa kple tete ƒe ŋusẽ nyona ɖe edzi.
• Dumbbell Front Raises: Kamedede sia ɖea ŋgɔgbe deltoids, siwo wɔa dɔ le Arnold Press me gake menye abe lãmekawo ƒe hatsotso vevitɔ ene la ɖe vovo hedoa ŋusẽ wo o. Ne èdo ŋusẽ lãmeka siawo la, àte ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le Arnold Press me eye nàkpɔ egbɔ be lãmekawo ƒe tsitsi da sɔ.