Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka

Ka si Wobɔbɔ Ðe Anyigba ƒe Fli Dzi Kple Ka nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe lãmeka siwo le akɔta, abɔta, kple abɔwo me koŋ ŋu. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ezãla ƒe ŋusẽ kple dzidodo. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena ekpena ɖe ame ŋu be ame ƒe nɔnɔme nanyo ɖe edzi, enaa lãmekawo ƒe gɔmesese nyona ɖe edzi, eye wòkpena ɖe ame ŋu le gbesiagbedɔ siwo hiã be woahe alo akɔ wo dzi la me.

Ülatuse sooritamine: Sisuline õpetus Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka

• Lé ka la ƒe nugbɔwo eye wò asibidɛwo nadze ŋgɔ wo nɔewo eye esime nèle wò akɔta dzɔdzɔe la, nàbɔbɔ ɖe megbe vie tso wò akɔta.
• Dze kamededea gɔme to ka la hehe yi wò ƒodo gbɔ, wò abɔtaƒuwo ƒoƒo ɖekae eye nàna wò abɔta nate ɖe wò ŋutilã ŋu.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka be wò akɔta ƒe lãmekawo nate ɖe wo nɔewo dzi wòade edeƒe, emegbe nàgbugbɔ ka la aɖo afisi wòdze egɔme tsoe vivivi, si ana wò lãmekawo nakeke bliboe.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé akɔta dzɔdzɔe kple ʋuʋu si dzi woɖu le kamededea katã me.

Nõuanded sooritamiseks Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba. Menye alesi nàte ŋu ahe kaa kabakabae ava gbɔwòe ŋue wòku ɖo o, ke boŋ alesi nèléa eɖokui ɖe te kple tsitretsitsi ɖe eŋu le kamededea katã me ŋue wòku ɖo. Ʋuʋu blewu si dzi woɖuna akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu eye wòana lãmekawo nawɔ dɔ nyuie wu.
• Asiléle Nyuie: Kpɔ egbɔ be yelé ka la sesĩe. Ele be wò asibidɛwo nadze ŋgɔ wo nɔewo. Asiléle si gbɔdzɔ alo esi mesɔ o ate ŋu ana ame naxɔ abi le asi alo asibidɛ ŋu eye ate ŋu aɖe kamededea ƒe dɔwɔwɔ hã dzi akpɔtɔ.
• Ʋuʋu ƒe didime: Kpɔ egbɔ be yele ʋuʋu ƒe didime bliboa zãm. He ka la ɖo ta wò ƒodo gbɔ eye emegbe nàdo wò abɔwo ɖe enu bliboe agbugbɔ ado goe. Menye zã bliboa ƒe ƒuƒoƒoa o

Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka KKK

Kas algajad saavad teha Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Seated on Floor Row with Rope kamedede, gake ele be woadze egɔme kple kpekpeme bɔbɔewo be woasrɔ̃ nɔnɔme nyuitɔ eye woaƒo asa na abixɔxɔ. Ele vevie be nàɖo ŋku edzi be aɖaŋu le vevie ŋutɔ le kamedede ɖesiaɖe me, vevietɔ na kamedede gɔmedzelawo. Kamedede sia tɔa ŋku lãmeka siwo le megbe la koŋ, gake ewɔa dɔ le biceps kple abɔta hã ŋu. Wokafui be woana hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be eƒe nɔnɔme kple aɖaŋu sɔ.

Millised on tavalised variatsioonid Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka?

• Abɔ Ðeka ƒe Dumbbell Rows: Wotsɔa dumbbell wɔa kamedede sia, alɔ ɖeka le ɣeyiɣi ɖeka me, esime nèle wò ŋutilã lém ɖe zikpui dzi, si wɔnɛ be wò akɔta ƒe lãmekawo te ŋu dea kame le akpa ɖeka.
• Fli Siwo Wotrɔ: Le ŋutilã ƒe kpekpeme ƒe kamedede sia me la, àzã ati si woɖo ɖe akɔta ƒe kɔkɔme, eye nàhe wò akɔta ayi dzi va ɖo fli la gbɔ, si ana lãmeka siwo le fli si wotsɔ ka bɔbɔ nɔ anyi la ke wɔ dɔ.
• T-Bar Rows: T-bar row mɔ̃ alo barbell si wotsɔ bla ɖe tomebɔmb ƒe nulénu me le tɔtrɔ sia me. Èhea kpekpeme la ɖoa ta wò akɔta, eye nèsrɔ̃a fli si wotsɔ ka blae ƒe ʋuʋu.
• Tsitretsiɖeŋuka ƒe Fliwo: Woate ŋu awɔ esia to tsitretsitsi ƒe ka si wotsɔ bla ɖe atikpo sesẽ aɖe ŋu eye nèhee ɖe wò ŋutilã ŋu, abe ka si wotsɔ bɔbɔ nɔ anyi ene

Millised on head täiendavad harjutused Ka Si Wobɔbɔ Nɔ Anyigba ƒe Fli Dzi Kple Ka?

• Kadodo ƒe Fli Siwo Nɔ anyi: Kamedede sia kpena ɖe Ka si Wobɔbɔ nɔ Anyigba ƒe Fli dzi kple Ka ŋu to dɔwɔwɔ ɖe lãmeka ƒe hatsotso ɖeka mawo ke dzi - akɔta, abɔta, kple abɔwo, gake elɔa ʋuʋu vovovo ɖe eme, si wɔnɛ be lãmekawo ƒe dadasɔ kple woƒe sɔsɔme doa ŋgɔ.
• Bent Over Rows: Kamedede sia kpena ɖe Cable Seated on Floor Row with Rope ŋu to gbetete ɖe lãmeka ƒe hatsotso ɖeka mawo ke dzi gake tso dzogoe bubu dzi, si wɔnɛ be ŋusẽ ƒe tsitsi si le goglo wu eye wòkpena ɖe ame ŋu be lãmekawo ƒe dadasɔmakpɔmakpɔ nu.