Dumbbell ƒe abɔta ʋuʋu

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Geduenuya
• Esmane Lihased: Trapezius Upper Fibers
• Teisene Lihased: Levator Scapulae, Trapezius Middle Fibers

Sissejuhatus Dumbbell ƒe abɔta ʋuʋu

Dumbbell Shrug nye ŋusẽdodo ƒe hehexɔxɔ si me wotɔa ŋku trapezius lãmeka siwo le akɔta kple kɔ ƒe akpa si le etame, si wɔnɛ be ame ƒe nɔnɔme nyona ɖe edzi, abɔta nɔa te sesĩe, eye wòsẽna ɖe edzi. Kamedede sia sɔ na kamedefefewɔlawo, ŋutilãtutulawo, alo amesiame si le didim be yeana yeƒe tame ƒe nɔnɔme nanyo ɖe edzi. Dumbell abɔta tsɔtsɔ de kamedede ƒe ɖoɖowɔɖi me ate ŋu akpe ɖe ame ŋu be lãmekawo nawɔ ɖeka nyuie wu, axe mɔ ɖe abixɔxɔ nu, eye wòana ŋutilã ƒe dɔwɔwɔ bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell ƒe abɔta ʋuʋu

• Na wò abɔwo nakeke bliboe eye wò akɔta nanɔ dzɔdzɔe, emegbe nàgbɔ ya esi nèle dumbbells la kɔm to wò abɔta kɔkɔ alesi nàte ŋui me.
• Lé nutetea ɖe etame sɛkɛnd ɖeka, eye nàkpɔ egbɔ be mèdze agbagba be yeakɔ dumbbells la ɖe dzi to wò biceps zazã me o.
• Ðe dumbbells-awo ɖiɖi blewuu ɖe woƒe nɔnɔme gbãtɔ me ne èle gbɔgbɔm, eye nàkpɔ egbɔ be wò abɔtawo mebɔbɔ ɖe ŋgɔ o.
• Gbugbɔ wɔ kamededea hena alesi wokafui be nàgbugbɔ awɔe.

Nõuanded sooritamiseks Dumbbell ƒe abɔta ʋuʋu

• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ kpekpemeawo. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, le mɔ si dzi wole yiyim kple le ɖiɖim siaa me. Esia nana be wò lãmekawoe le dɔa wɔm, ke menye be wò lãmekawoe nawɔ dɔ o eye wòkpena ɖe ŋuwò hã be màgaxɔ abi o.
• **Nuléle Nyuie**: Lé dumbbells la ɖe asi eye wò asibidɛwo nadze ŋgɔ wò akɔta. Ele be wò asiwo nakeke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ. Ƒo asa na dumbbells la léle sesĩe akpa elabena esia ate ŋu ana asibidɛwo kple abɔta nate ɖe wo nɔewo ŋu.
• **Lé fɔ ɖe Nuɖusi Lãmetsiwo Ŋu**: Lãmetsi vevi siwo wowɔ dɔ le dumbbell shrug me enye trapezius lãmeka siwo le wò akɔta kple kɔ ƒe akpa si le etame. Kpɔ egbɔ be èle kamededea sem le afima, ke menye le wò akɔnu o

Dumbbell ƒe abɔta ʋuʋu KKK

Kas algajad saavad teha Dumbbell ƒe abɔta ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Shrug kamededea godoo. Enye kamedede si le bɔbɔe vie eye wòle tẽ be woasrɔ̃. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abi ɖesiaɖe si ate ŋu adzɔ. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, wokafui be woana hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be aɖaŋu si sɔ.

Millised on tavalised variatsioonid Dumbbell ƒe abɔta ʋuʋu?

• Overhead Dumbbell Shrug: Le tɔtrɔ sia me la, èkɔ dumbbells la ɖe dzi, si ate ŋu akpe ɖe ŋuwò nàƒo mɔ̃ siwo le ete la nyuie wu.
• Incline Dumbbell Shrug: Wowɔa esia le incline bench dzi, si wɔnɛ be woate ŋu aʋuʋu le mɔ vovovowo nu eye woaƒo mɔ̃awo tso dzogoe tɔxɛ aɖe dzi.
• Seated Dumbbell Shrug: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, si ate ŋu akpe ɖe ame ŋu be woaɖe mɔ̃awo ɖe vovo eye wòaɖe lãmeka bubuwo ƒe gomekpɔkpɔ le eme dzi akpɔtɔ.
• Abɔ Ðeka ƒe Dumbbell Shrug: Wotsɔa alɔ ɖeka wɔa tɔtrɔ sia le ɣeyiɣi ɖeka me, si wɔnɛ be wò susu nɔa mɔ̃ ɖesiaɖe ŋu ɖekaɖeka hena kamedede si nu sẽ wu.

Millised on head täiendavad harjutused Dumbbell ƒe abɔta ʋuʋu?

• Tsitrenu Fliwo nye kamedede bubu si kpena ɖe Dumbbell Shrugs ŋu, elabena wo ame evea siaa ƒe susu nɔa ŋusẽdodo etame trapezius kple deltoids ŋu, si ana abɔta nali ke eye wòana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi.
• Mlɔeba la, Mohehe ate ŋu akpe ɖe Dumbbell Shrugs ŋu elabena wowɔa dɔ le megbe deltoids kple etame kple titina trapezius dzi, si doa abɔta ƒe tsitsi si da sɔ ɖe ŋgɔ eye wòkpena ɖe ame ŋu le mɔxexe ɖe abɔta ƒe abixɔxɔ nu.