Ka Mlɔ Atitsoga Axadzi Kɔkɔ

• Kehaos: Kote
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Deltoid Lateral
• Teisene Lihased: Deltoid Anterior, Serratus Anterior

Sissejuhatus Ka Mlɔ Atitsoga Axadzi Kɔkɔ

Cable Lying Cross Lateral Raise nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku deltoids kple akɔta ƒe lãmeka siwo le etame eye wòdoa ŋusẽ wo, si naa ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple liƒo dzina ɖe edzi. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, kamedefefewɔla siwo le didim be yewoana yewoƒe ŋutete nanyo ɖe edzi le kamedefefe siwo hiã be abɔta ƒe lãmeka sesẽwo me hã le. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena ate ŋu ana ame ƒe nɔnɔme nanyo ɖe edzi, akpe ɖe ame ŋu le mɔxexe ɖe abixɔxɔ nu, eye wòana ŋutilã nawɔ ɖeka nyuie eye wòada asɔ.

Ülatuse sooritamine: Sisuline õpetus Ka Mlɔ Atitsoga Axadzi Kɔkɔ

• Mlɔ anyi ɖe wò akɔta le kaƒomɔ̃a titina, nàtsɔ asi si tsi tre ɖe eŋu alé asiléƒe ɖesiaɖe ale be wò abɔwo natso.
• Esi wò abɔwo keke bliboe la, dze kamededea gɔme to kaawo hehe yi dzi kple wo do goe ɖe wò axawo dzi, eye nàkɔ wò asiwo ɖe dzi aɖo ta dzisasrãa gbɔ.
• Ne wò abɔwo nya sɔ kple anyigba ko la, tɔ vie nàmimi wò abɔtaƒuwo ɖekae.
• Ðe kaawo ɖe anyi blewuu trɔ yi afisi wodze egɔme tsoe, eye nàna wò abɔwo nanɔ dzɔdzɔe le ʋuʋua katã me, eye nàgbugbɔ awɔe hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Ka Mlɔ Atitsoga Axadzi Kɔkɔ

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ kpekpemeawo. Ele be woawɔ kamedede sia blewuu eye woaɖu wo dzi. Do wò asiwo ɖe dzi ɖo ta dzisasrãa gbɔ esime nèle wò abɔwo ƒom vie le abɔta. Ele be ʋuʋua nasrɔ̃ nuwɔna si nye asikpakpla kɔ na ʋuƒo gã aɖe.
• Miwɔ Lãmetsi Nyuiwo Ŋudɔ: Lãmetsi vevi siwo wowɔ dɔ le kamedede sia mee nye deltoids. Kpɔ egbɔ be yele lãmeka siawo ƒom to wo ƒoƒo ɖe ʋuʋua tame. Ƒo asa na wò akɔta alo akɔta ƒe lãmekawo zazã atsɔ akɔ kpekpemeawo, elabena esia ate ŋu ana nàxɔ abi.
• Ƒo asa na wò abɔwo keke ɖe enu wòagbɔ eme: Mègakeke wò abɔwo ɖe enu wòagbɔ abɔta ne èle kpekpemeawo dzi ɖem kpɔtɔ o. Ne èkeke wò abɔta wògbɔ eme la, ate ŋu ana wò abɔta ƒe ƒunukpeƒewo nate ɖe dzi madzemadzee eye wòana nàxɔ abi.

Ka Mlɔ Atitsoga Axadzi Kɔkɔ KKK

Kas algajad saavad teha Ka Mlɔ Atitsoga Axadzi Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Lying Cross Lateral Raise kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo be woagaxɔ abi o. Wokafui hã be woana hehenala alo kamedefefewɔla bibi aɖe naɖe nɔnɔme si sɔ la afia gbã. Kamedede sia tɔa ŋku abɔta koŋ eye le mɔ sue aɖe nu la, eɖoa ŋku akɔta kple titina megbe hã. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nalé fɔ ɖe alesi woabi ɖe kamedede nyuitɔ ŋu hafi atsɔ kpekpeme siwo kpekpe wu akpe ɖe eŋu.

Millised on tavalised variatsioonid Ka Mlɔ Atitsoga Axadzi Kɔkɔ?

• Standing Cable Lateral Raise: Wowɔa tɔtrɔ sia ne wole tsitrenu, si ate ŋu ana lãmeka siwo naa li ke wu le ŋutilã ƒe akpa vevitɔ kple eƒe akpa si le ete la nawɔ dɔ.
• One-Arm Cable Lateral Raise: Eƒe akpa sia ku ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be wò susu nɔa akpa ɖesiaɖe ƒe nɔnɔme kple lãmekawo ƒe dɔwɔwɔ ŋu ɖekaɖeka.
• Incline Bench Cable Lateral Raise: Le tɔtrɔ sia me la, èmlɔa incline bench si trɔa kamededea ƒe dzogoe dzi, eye wòɖoa taɖodzinu na abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Cable Front Lateral Raise: Le tɔtrɔ sia me la, le esi teƒe be nàhe ka la to wò ŋutilã dzi la, èhenɛ tẽe yia ŋgɔ le ŋgɔwò, si tɔa ŋku ŋgɔgbe deltoids wu axadzi alo megbe deltoids.

Millised on head täiendavad harjutused Ka Mlɔ Atitsoga Axadzi Kɔkɔ?

• Seated Bent-Over Rear Delt Raise: Kamedede sia hã ku ɖe deltoids ŋu, vevietɔ megbe deltoids, si naa kamedede si da sɔ ne wotsɔe kpe ɖe Cable Lying Cross Lateral Raise si koŋ tɔa ŋku axadzi kple ŋgɔgbe deltoids ŋu.
• Cable Face Pulls: Kamedede sia tɔa ŋku megbe deltoids kple akɔta ƒe lãmeka siwo le etame, si kpena ɖe Cable Lying Cross Lateral Raise ŋu to abɔta ƒe liƒo dodo ɖe ŋgɔ me eye wòdoa kamedede si da sɔ ɖe etame.