Dumbbell ƒe Ʋuʋudedi Dzi

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

Sissejuhatus Dumbbell ƒe Ʋuʋudedi Dzi

Dumbbell Incline Raise nye ŋusẽdodo ƒe kamedede si wɔa dɔ ŋutɔ si koŋ tɔa ŋku lãmeka siwo le wò abɔta, akɔta ƒe akpa si le etame, kple akɔta ƒe akpa si le etame eye wòdoa ŋusẽ wo. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe kamedede ƒe seƒe ɖesiaɖe nu. Menye ɖeko amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoatu ametia ƒe akpa si le etame ƒe ŋusẽ kple liƒo ɖo ko o, ke be yewoana ame ƒe nɔnɔme nanyo ɖe edzi eye yewoana ŋutilã bliboa nasɔ ɖe enu hã.

Ülatuse sooritamine: Sisuline õpetus Dumbbell ƒe Ʋuʋudedi Dzi

• Esi nèna wò akɔta le gbadzaa ɖe zikpui la ŋu la, na wò abɔwo natsi anyi ɖe wò axawo dzi eye wò abɔta nabɔbɔ vie.
• Do dumbbells la ɖe dzi blewuu le akasa nu gbadzaa me vaseɖe esime woado go le wò akɔta tame, eye nàna wò abɔta nabɔbɔ vie le ʋuʋua katã me.
• Lé nɔnɔme sia me ɖe asi vie be nàna wò abɔta nate ɖe edzi wòade edeƒe.
• Ðe dumbbell-awo gbugbɔ yi anyime va ɖo afisi wodze egɔme tsoe le blewu eye nàɖu wo dzi, eye nàwu wo gbugbɔgawɔ zi ɖeka nu. Gbugbɔ wɔ ɖoɖo sia hena reps xexlẽme si nèdi.

Nõuanded sooritamiseks Dumbbell ƒe Ʋuʋudedi Dzi

• **Ʋuʋu si Dzi Woɖu**: Kɔ dumbbells la blewuu do goe ɖe wò axawo dzi vaseɖe esime woaɖo abɔta ƒe kɔkɔme. Kpɔ egbɔ be yebɔbɔ yeƒe abɔta vie be yeƒe ƒunukpeƒewo nagate ɖe dzi o. Ele be woakpɔ ʋuʋua dzi, ne wole kpekpemeawo kɔm kple wo ɖiɖi siaa. Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ aʋuʋu kpekpemeawo ayi dzi kple anyime, elabena esia ate ŋu ana nàxɔ abi eye mawɔ dɔ nyuie na wò lãmekawo o.
• **Gbɔgbɔ ƒe Mɔnu**: Gbɔgbɔ ne èle kpekpemeawo ɖiɖim eye nàgbɔ ya ne èle wo kɔm. Gbɔgbɔ nyuie ate ŋu akpe ɖe ŋuwò nàdo ŋusẽ wò ʋuʋu eye ŋusẽ nanɔ ŋuwò le kamededea katã me.
• ** ** .

Dumbbell ƒe Ʋuʋudedi Dzi KKK

Kas algajad saavad teha Dumbbell ƒe Ʋuʋudedi Dzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Incline Raise kamededea. Gake ele be woadze egɔme kple kpekpeme fafɛwo be woagaxɔ abi o eye vivivi la, woadzi woƒe kpekpeme ɖe edzi ne ŋusẽ le wo ŋu. Ele vevie hã be nàsrɔ̃ kamededea ƒe nɔnɔme nyuitɔ be nàkpɔ egbɔ be kamededea wɔa dɔ nyuie eye wòle dedie. Mɔfiame alo dzikpɔkpɔ si tso hehenala alo kamedefefewɔla bibi aɖe gbɔ ate ŋu aɖe vi na gɔmedzelawo be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell ƒe Ʋuʋudedi Dzi?

• Abɔ Eve ƒe Dumbbell Incline Raise: Le tɔtrɔ sia me la, wodoa dumbbell eveawo ɖe dzi le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu be kamededea nasẽ ɖe edzi eye wòana lãmeka siwo naa li ke la nawɔ dɔ nyuie wu.
• Incline Bench Lateral Raise: Wowɔa esia to mlɔ anyi ɖe axadzi le incline bench dzi eye wokɔ dumbbell la ɖe dzi le axadzi ƒe ʋuʋu me, eye woɖoa taɖodzinu na axadzi deltoids.
• Incline Front Dumbbell Raise: Wowɔa tɔtrɔ sia to dumbbells la kɔklɔ ɖe wò ŋutilã ŋgɔ esime nèmlɔ zikpui si le ŋgɔgbe, si tɔa ŋku ŋgɔgbe deltoids la dzi.
• Incline Prone Dumbbell Raise: Le kamedede sia ta la, èmlɔa mo anyi ɖe zikpui si dzi woɖea nu le dzi eye nèkɔa dumbbells la ɖe dzi le megbedede ƒe ʋuʋu me, si tɔa ŋku...

Millised on head täiendavad harjutused Dumbbell ƒe Ʋuʋudedi Dzi?

• Dumbbell Flyes: Esiawo nye kamedede gã bubu si kpena ɖe eŋu elabena woƒe susu nɔa akɔta kple abɔta ƒe lãmekawo hã ŋu, si sɔ kple Dumbbell Incline Raise, gake woɖea akɔta ƒe lãmekawo hã ɖe vovo, si wɔnɛ be akɔta si me kɔ wu.
• Push-ups: Push-ups kpena ɖe Dumbbell Incline Raise ŋu elabena wowɔa dɔ le lãmeka ƒe hatsotso ɖeka mawo ke dzi - akɔta, abɔta, kple triceps - gake womehiãa dɔwɔnu aɖeke o, si wɔe be wozua kpeɖeŋutɔ si woate ŋu azã le kamedede ƒe ɖoɖo ɖesiaɖe me.