Ka si Mlɔ anyi Klo Zi

• Kehaos: Triceps, Ülemised õlad
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Ka si Mlɔ anyi Klo Zi

Cable Lying Close Press nye ŋutilã ƒe akpa si le etame ƒe kamedede si me ŋusẽ le si tɔa ŋku akɔta kple akɔta etɔ̃ koŋ, eye wògawɔa nu ɖe ​​abɔta kple eƒe akpa si le eme hã ŋu. Kamedede sia si woate ŋu azã le mɔ vovovowo nu la sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe le ŋusẽ kple ŋutete nu. Ame ɖekaɖekawo ate ŋu atia kamedede sia be wòana lãmekawo nanyo ɖe edzi, ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, eye wòana ame ƒe nɔnɔme nanyo wu.

Ülatuse sooritamine: Sisuline õpetus Ka si Mlɔ anyi Klo Zi

• Ne ètsɔ wò afɔwo ɖo anyigba sesĩe la, do wò abɔwo ɖe dzi bliboe ɖe wò akɔta, asiwo nadze ŋgɔ wo nɔewo, eye kaawo natso ɖe wo nɔewo dzi.
• Ðe asiléƒeawo ɖe anyi blewuu ɖo ta wò akɔta to wò abɔtawo bɔbɔ me, nàkpɔ egbɔ be wò asibidɛwo le dzɔdzɔe eye wò abɔta te ɖe wò ŋutilã ŋu.
• Ne asiléƒeawo nya te ɖe wò akɔta ŋu ko la, tɔ vie eye nàgatutu asiléƒeawo ɖe dzi va ɖo afisi wodze egɔme tsoe, eye nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o.
• Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi esime nèle ʋuʋua dzi ɖum le kamededea katã me.

Nõuanded sooritamiseks Ka si Mlɔ anyi Klo Zi

• Asiléle Nyuie: Asiléle le vevie ŋutɔ le kamedede sia me. Lé kaƒomɔ̃awo ƒe asiléƒewo kple asi nyuie, asiwo nadze ŋgɔ wo nɔewo, eye nàtsɔ wò abɔtawo te ɖe wò ŋutilã ŋu. Vodada si bɔ enye be woatɔ dzo abɔta, si ate ŋu ana ame naxɔ abi le abɔta eye wòaɖe kamededea ƒe dɔwɔwɔ nyuie ɖe lãmeka siwo woɖo taɖodzinu na dzi akpɔtɔ.
• Ʋuʋu si Dzi Woɖu: Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi. Ƒo asa na ʋuʋu sesĩe alo ŋusẽ zazã atsɔ akɔ kpekpemea ɖe dzi. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana ame naxɔ abi hã.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yezã ʋuʋu ƒe didime bliboa. He asiléƒeawo va anyi vaseɖe esime woanɔ wò akɔta tame vie, emegbe nàgazi wo dzi vaseɖe esime

Ka si Mlɔ anyi Klo Zi KKK

Kas algajad saavad teha Ka si Mlɔ anyi Klo Zi?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Lying Close Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Ele be gɔmedzelawo nabu mɔfiame didi tso kamedede ŋuti nunyala aɖe gbɔ hã ŋu be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Ka si Mlɔ anyi Klo Zi?

• Le Cable Seated Close Press me la, amea wɔa kamededea esime wòbɔbɔ nɔ anyi, eye wòléa fɔ ɖe akɔta kple akɔta etɔ̃ ŋu wu.
• One-Arm Cable Lying Close Press nye tɔtrɔ aɖe si ɖea ŋutilã ƒe akpa ɖeka ɖe vovo le ɣeyiɣi ɖeka me, si naa lãmekawo ƒe susu nɔa nu ŋu nyuie wu eye wòdaa asɔ.
• Wowɔa Incline Cable Lying Close Press la le incline bench dzi, eye woɖoa ŋku akɔta ƒe akpa si le etame kple abɔta ƒe lãmekawo vevie wu.
• Wowɔa Decline Cable Lying Close Press la le decline bench dzi, eye wotɔa ŋku akɔta ƒe lãmeka siwo le ete la vevie wu.

Millised on head täiendavad harjutused Ka si Mlɔ anyi Klo Zi?

• Push-ups: Push-ups nye ŋutilã ƒe kpekpeme ƒe kamedede si woate ŋu azã le mɔ vovovowo nu, si wɔa dɔ le lãmeka ƒe hatsotso mawo ke ŋu abe Cable Lying Close Press ene, siwo dome akɔta kple akɔta etɔ̃ hã le, si wɔnɛ be ame ƒe tame ƒe ŋusẽ kple dzidodo bliboa nyona ɖe edzi.
• Tricep Dips: Tricep Dips kpena ɖe Cable Lying Close Press ŋu esi wo ame evea siaa wɔa dɔ le triceps kple akɔta ƒe lãmekawo ŋu, si kpena ɖe ame ŋu be ŋusẽ si le etame dzina ɖe edzi eye lãmekawo ƒe gbeɖiɖi nyona ɖe edzi.