Dumbbell ƒe Ʋuʋu

• Kehaos: Hamstringid, Lɛkpɛkpɛsii.
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Hamstrings
• Teisene Lihased: Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus

Sissejuhatus Dumbbell ƒe Ʋuʋu

Dumbbell Swing nye ŋutilã bliboa ƒe kamedede si me ŋusẽ le si tɔa ŋku lãmeka ƒe hatsotso geɖe, siwo dometɔ aɖewoe nye glutes, hips, hamstrings, lats, abs, shoulders, kple pecs, eye wòdoa ŋusẽ wo. Enye kamedede nyui aɖe ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoana yewoƒe ŋusẽ, yewoƒe liƒo, kple dzitodzito ƒe kamedede nanyo ɖe edzi. Dumbbell Swings dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò kamedefefe ƒe ŋutete nanyo ɖe edzi, ana ami naɖiɖi, eye wòana gbesiagbe ʋuʋu siwo wɔa dɔ nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell ƒe Ʋuʋu

• Ðe wò ŋutilã ɖe anyi wòanɔ anyi, nàna wò akɔta nanɔ dzɔdzɔe, eye nàʋuʋu dumbbell la ɖe wò afɔwo dome.
• Tu wò afɔkpodzi be nàgatsi tre ake, eye nàzã ŋusẽ si le eŋu nàtsɔ aʋuʋu dumbbell la wòaɖo akɔta.
• Na kpekpeme la nagaɖiɖi ake, eye nàzã ŋusẽ ma atsɔ afia mɔ wò atrɔ ayi afisi nànɔ anyi ɖo.
• Gbugbɔ ʋuʋu ʋuʋu sia esime nèle kamedede si dzi nèɖu la me ɖe asi, eye nàkpɔ egbɔ be wò nu vevitɔa le dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe le kamededea katã me.

Nõuanded sooritamiseks Dumbbell ƒe Ʋuʋu

• **Kpekpeme Tiatia**: Tia kpekpeme si sesẽ gake wòana nàlé nɔnɔme nyuitɔ me ɖe asi. Dumbell si kpekpe akpa zazã ate ŋu ana nàxɔ abi, evɔ esi le bɔbɔe akpa ya mana tsitretsitsi si sɔ be wòawɔ dɔ nyuie na wò lãmekawo o.
• **Ƒo asa na kekeɖenudɔwɔwɔ fũu**: Ne èle dumbbell la ʋuʋum yi dzi la, ƒo asa na wò abɔwo alo akɔta keke fũu akpa. Ðeko wòle be dumbbell la nava ɖo abɔta ƒe kɔkɔme kple wò...

Dumbbell ƒe Ʋuʋu KKK

Kas algajad saavad teha Dumbbell ƒe Ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Swing kamededea godoo. Gake ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàbi ɖe nɔnɔme kple aɖaŋu nyuitɔ me be nàxe mɔ ɖe abi ɖesiaɖe si ate ŋu adzɔ nu. Wokafui hã be nàna dɔnyala alo hehenala aɖe nafia mɔ wò le kamededea me be wòakpɔ egbɔ be yele ewɔm nyuie. Dumbbell Swing nye kamedede gã aɖe si wowɔna le ŋutilã bliboa me si tɔa ŋku akɔta, akɔta, akɔta, akɔta, akɔta, abɔta, kple akɔta.

Millised on tavalised variatsioonid Dumbbell ƒe Ʋuʋu?

• Dumbbell Swing Eve: Le esi teƒe be nàzã dumbbell ɖeka la, èléa dumbbell ɖe asi ɖesiaɖe me, eye nèʋuʋua wo le ɣeyiɣi ɖeka me hena kamedede si nu sẽ wu.
• Dumbbell Swing si Trɔna: Le tɔtrɔ sia me la, ètrɔa dumbbell la tso asi ɖeka dzi yia bubu dzi le swing ɖesiaɖe tame, si naa nuwɔwɔ aduadu ƒe akpa aɖe kpena ɖe kamededea ŋu.
• Dumbbell Swing with Squat: Tɔtrɔ sia tsɔa dumbbell swing si wozãna tsã kple squat ƒoa ƒui, si wɔe be wònyea kamedede si me wò ŋutilã bliboa katã le si tɔa ŋku wò glutes, quads, kple hamstrings.
• Dumbbell Swing with a Twist: Esia bia be nàʋuʋu dumbbell la vaseɖe abɔta ƒe kɔkɔme, emegbe nàtrɔ wò akɔta ɖe axa ɖeka, atsɔ wò akɔta kple wò akɔta aƒo ɖe eme.

Millised on head täiendavad harjutused Dumbbell ƒe Ʋuʋu?

• Deadlifts: Deadlifts kpena ɖe Dumbbell Swing ŋu to megbekɔsɔkɔsɔa ƒe ŋusẽdodo ɖe edzi me, siwo dometɔ aɖewoe nye akɔta ƒe akpa si le anyime, akɔta, kple akɔtaƒu, siwo le vevie ŋutɔ na ʋuʋu ƒe ʋuʋu le Dumbbell Swing me.
• Squats: Squats nye kpeɖeŋutɔ nyui aɖe na Dumbbell Swings elabena woƒe susu nɔa ŋutilã ƒe ŋusẽ si le ete hã ŋu, vevietɔ quadriceps, hamstrings, kple glutes, siwo le vevie na tenɔnɔ kple ʋuʋu nyuie le ʋuʋu me.