Gironda ƒe akɔta ƒe akɔta

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Latissimus Dorsi
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Gironda ƒe akɔta ƒe akɔta

Gironda Sternum Chin kamedede nye heheɖemegbe ƒe tɔtrɔ tɔxɛ aɖe si tɔa ŋku lãmeka siwo le wò akɔta, abɔta, kple biceps me koŋ. Kamedede sia sɔ nyuie na amesiwo le didim be yewoana ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi, yeana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoana yewoƒe kamedede bliboa nadzi ɖe edzi. Gironda Sternum Chin dede wò kamedede ƒe ɖoɖoa me ate ŋu akpe ɖe ŋuwò nàtrɔ asi le wò hehexɔxɔ ŋu wòato vovo, ado go wò lãmekawo le mɔ yeyewo nu, eye wòana wò kamedede ƒe ŋgɔyiyi nawɔ kabakaba.

Ülatuse sooritamine: Sisuline õpetus Gironda ƒe akɔta ƒe akɔta

• He wò ŋutilã yi dzi to wò abɔtawo bɔbɔ kple wò abɔtaƒuwo ƒoƒo ɖekae me, ɖoe be yeaka asi wò akɔta ŋu vaseɖe ʋuƒoa gbɔ, ke menye wò asike o, eyatae woyɔe be ‘sternum chin’.
• Ne èle hehem yi dzi la, bɔbɔ ta ɖe megbe vie eye nàtsɔ wò akɔta aƒo akɔta be nàkpɔ egbɔ be wò akɔta ka asi ʋuƒoa ŋu.
• Lé ɖe etame ɣeyiɣi kpui aɖe be nàkpɔ egbɔ be lãmekawo nate ɖe wo nɔewo ŋu wòade edeƒe.
• Ðe wò ŋutilã ɖe anyi blewuu wòagaɖiɖi va ɖo afisi nèdze egɔme tsoe, nàkeke wò abɔwo kple abɔtawo ɖe enu bliboe, eye nàgbugbɔ kamededea awɔ ne ehiã.

Nõuanded sooritamiseks Gironda ƒe akɔta ƒe akɔta

• Lé fɔ ɖe Ʋuʋu Ŋu: Menye wò ŋutilã kɔkɔ ɖe dzi ŋue Gironda Sternum Chin nye o, ke boŋ wò ŋutilã hehe ɖo ta bar la gbɔe. Ele be nàɖoe be yeatsɔ yeƒe akɔta aka asi ʋuƒoa ŋu, ke menye yeƒe asike o. Esia nye vodada si ame geɖe wɔna zi geɖe, eyatae wotsɔ ŋkɔ na kamededea ɖo. Ele be ʋuʋu sia nanɔ blewu eye wòaɖu edzi, eye wòalé fɔ ɖe lãmekawo ƒe tete kple kekeɖenudɔwɔwɔ ŋu.
• Na Wò Lãmetsiwo Nawɔ Dɔ: Ele vevie ŋutɔ be nàna wò akɔta kple abɔta ƒe lãmekawo nawɔ dɔ le kamededea katã me. Ne èle ɖokuiwò hem yi dzi la, bu wò abɔtaƒuwo ƒoƒo ɖekae kple wò abɔtawo hehe yi anyime kple megbe ŋu kpɔ. Esia kpena ɖe ame ŋu be...

Gironda ƒe akɔta ƒe akɔta KKK

Kas algajad saavad teha Gironda ƒe akɔta ƒe akɔta?

Ẽ, gɔmedzelawo ate ŋu ate Gironda Sternum Chin kamededea kpɔ godoo, gake ele vevie be míade dzesii be esia nye kamedede sesẽ aɖe si bia ŋusẽ si sɔ na ame ƒe tame. Ele vevie ŋutɔ hã be nàzã nɔnɔme nyuitɔ be nàƒo asa na abixɔxɔ. Ele be gɔmedzelawo nadze egɔme kple kpekpeme si le bɔbɔe wu alo woawo ŋutɔ ƒe kpekpeme ɖeɖeko gɔ̃ hã, eye woadzi ɖe edzi vivivi ne wole ŋusẽ tum ɖo. Ate ŋu aɖe vi hã be hehenala alo nukpɔla bibi aɖe nanɔ asiwò hena mɔfiame kple dedienɔnɔ.

Millised on tavalised variatsioonid Gironda ƒe akɔta ƒe akɔta?

• Close-Grip Pull-up nye tɔtrɔ bubu, afisi wotsɔa asiwo dana ɖe wo nɔewo ŋu wu be woate gbe ɖe biceps kple titina megbe lãmekawo dzi.
• Wide-Grip Pull-up nye mɔnu bubu, afisi wotsɔa asiwo dana ɖe wo nɔewo gbɔ didi wu be woatsɔ aɖo taɖodzinu na latissimus dorsi kple megbe ƒe gota gome.
• Weighted Pull-up nye esi sesẽ wu, afisi wotsɔa kpekpeme bubuwo kpena ɖe ŋutilãa ŋu le be wòana tsitretsiɖeŋua nadzi ɖe edzi.
• Mlɔeba la, Abɔ Ðeka Hehee nye tɔtrɔ si de ŋgɔ wu, afisi wotsɔa alɔ ɖeka wɔa kamededea le ɣeyiɣi ɖeka me be wòana ŋusẽa nadzi ɖe edzi eye wòalé fɔ ɖe lãmeka ƒe hatsotso ɖekaɖekawo ŋu.

Millised on head täiendavad harjutused Gironda ƒe akɔta ƒe akɔta?

• Pull-ups nye kamedede bubu si kpena ɖe Gironda Sternum Chin ŋu, elabena wowɔa lãmekawo ƒe hatsotso ɖeka mawo ke, vevietɔ lats kple biceps, eye ate ŋu akpe ɖe ame ŋu be ŋusẽ si léa nu kple dzidodo nanyo ɖe edzi.
• T-Bar Row nye kamedede gã aɖe si kpena ɖe eŋu elabena menye ɖeko wòɖoa taɖodzinu na megbe lãmekawo, abe Gironda Sternum Chin ene o, ke ekpena ɖe ame ŋu hã be wòanɔ te nyuie wu eye wòali ke, si ate ŋu ana mamlɛtɔa nawɔ dɔ nyuie wu.