Incline Raise

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

Sissejuhatus Incline Raise

Incline Raise nye ŋusẽdodo ƒe hehexɔxɔ si me woɖoa ŋku abɔta koŋ, vevietɔ axadzi kple ŋgɔgbe deltoids, si doa ŋusẽ ame ƒe akpa si le etame ƒe ŋusẽ eye wònaa lãmekawo ƒe gɔmesese nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe ɖe kamedede ƒe ɖoɖo vovovowo nu. Ame ɖekaɖekawo ate ŋu atia kamedede sia be yeatsɔ ana yewoƒe tame ƒe ŋusẽ bliboa nanyo ɖe edzi, yewoƒe ŋutilã nanyo ɖe edzi, eye yeado alɔ yewoƒe dɔwɔwɔ nyuie wu le kamedefefe vovovowo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Incline Raise

• Lé dumbbell ɖe asi ɖesiaɖe me eye wò abɔwo nahe ɖe anyi tẽ, eye asibidɛwo nadze ŋgɔ wò akɔta.
• Kɔ kpekpemeawo ɖe axawo dzi blewuu esime nèle wò abɔtawo ƒom vie, vaseɖe esime wò abɔwo nasɔ kple anyigba.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi kpekpemeawo blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé kpekpemeawo dzi ɖum le kamedede bliboa katã me.

Nõuanded sooritamiseks Incline Raise

• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na wò abɔwo ʋuʋu alo ŋusẽ zazã atsɔ akɔ kpekpemeawo. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi. Ke boŋ kpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi, eye yeƒe susu nanɔ lãmeka siwo ŋu nèle agbagba dzem be yeawɔ dɔ le la ŋu.
• **Kpekpeme Tiatia Nyui**: Tia kpekpeme si sesẽ gake wòana nàte ŋu awɔ kamededea kple nɔnɔme nyuitɔ. Ne kpekpemea lolo akpa la, àte ŋu aʋli vevie be yeakɔe, si ana wò nɔnɔme nagblẽ eye wòate ŋu ana nàxɔ abi. Ne eƒe kpekpeme le bɔbɔe akpa la, màwɔ wò lãmekawo ŋudɔ nyuie o.
• **Gbɔgbɔ ƒe Mɔnu**: Vodada si bɔ enye wò gbɔgbɔ léle ɖe te

Incline Raise KKK

Kas algajad saavad teha Incline Raise?

Ẽ, gɔmedzelawo ate ŋu awɔ Incline Raise ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si bɔbɔ wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be woadi ɣeyiɣi asrɔ̃ aɖaŋu nyuitɔ eye woadzi woƒe kpekpeme ɖe edzi vivivi ne woƒe ŋusẽ le nyonyom ɖe edzi. Ate ŋu aɖe vi na gɔmedzelawo hã be woana ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ woƒe agbagbadzedze ʋɛ gbãtɔwo dzi be yewoakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Incline Raise?

• Cable Incline Raise: Le tɔtrɔ sia me la, wozãa kaƒomɔ̃ ɖe dumbbells teƒe, si naa tete ɖe ame ŋu ɣesiaɣi le kamededea katã me.
• Incline Lateral Raise: Tɔtrɔ sia tɔa ŋku axadzi deltoid lãmekawo, eye amea mlɔa anyi mo ɖe anyi le incline bench dzi eye wòkɔa kpekpemewo ɖe axadzi.
• Incline Front Raise: Gɔmeɖeɖe sia ku ɖe ŋgɔgbe deltoid lãmekawo ŋu, eye amea mlɔa eƒe akɔta le incline bench dzi eye wòkɔa kpekpemewo ɖe wo ŋgɔ tẽ.
• Incline Rear Delt Raise: Le tɔtrɔ sia ta la, amea mlɔa zikpui si le ŋgɔgbe dzi ŋkume kple ŋkume eye wòkɔa kpekpemewo ɖe wo megbe, eye wòɖoa taɖodzinu na megbe deltoid lãmekawo.

Millised on head täiendavad harjutused Incline Raise?

• Abɔta-mi: Abɔta-mi kpena ɖe akɔta ƒe ʋuʋu ŋu to dɔwɔwɔ le abɔta kple akɔta ƒe akpa si le etame ŋu me, si wɔnɛ be ŋusẽ kple liƒo si hiã na akɔta ƒe kɔkɔme dzina ɖe edzi.
• Tricep Dips: Tricep dips tɔa ŋku triceps kple etame, siwo nye lãmeka vevi siwo kpena ɖe ame ŋu le incline dziyiyi me, si wɔnɛ be incline raise ƒe dɔwɔwɔ bliboa kple emetsonuwo nyona ɖe edzi.