Kaƒoƒo ƒe ʋuʋu le ta dzi press

• Kehaos: Kote
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Adductor Magnus, Deltoid Lateral, Gastrocnemius, Gluteus Maximus, Obliques, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Soleus, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Kaƒoƒo ƒe ʋuʋu le ta dzi press

Cable Twisting Overhead Press nye ŋutilã ƒe akpa si le etame ƒe kamedede si me ŋusẽ le si tɔa ŋku wò abɔta, abɔwo, kple wò nuto me eye wòdoa ŋusẽe, eye wòtea gbe ɖe wò abɔta siwo le tsia dzi koŋ dzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi eye yewoana yewoƒe liƒo vevitɔ nanyo ɖe edzi. Ne ètsɔ ʋuʋu sia de wò kamedede ƒe ɖoɖoa me la, àte ŋu ase vivi na lãmekawo ƒe dɔwɔwɔ nyuie wu, tenɔnɔ nyuie wu, kamedefefewo ƒe ŋutete si nyo wu, kple dɔwɔwɔ ƒe ŋusẽ si dzi ɖe edzi le gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Kaƒoƒo ƒe ʋuʋu le ta dzi press

• Tsi tre ɖe kaƒomɔ̃a titina, lé ka la eye wò asibidɛwo nadze ŋgɔ wo nɔewo, eye emegbe nàtrɔ wò ŋutilã ɖe axa ɖeka, anɔ ka la hem va ɖo wò akɔta.
• Mia ka la ɖe dzi kple ta dzi, eye nàkeke wò abɔwo ɖe enu bliboe esime nèle wò nuto si me nèle la lém sesĩe eye nàlé wò klowo ɖe te vie.
• Ðe ka la ɖe anyi blewuu wòagaɖiɖi va ɖo akɔta esime nèle wò ŋutilã trɔm ɖe akpa si tsi tre ɖe eŋu.
• Gbugbɔ ƒo taƒoƒo sia si le tsatsam la hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Kaƒoƒo ƒe ʋuʋu le ta dzi press

• Asiléle Nyuie: Ne èle kaƒomɔ̃a ƒe asiléƒewo lém la, kpɔ egbɔ be wò asibidɛwo dze ŋgɔ ŋgɔ eye wò asiwo keke vie wu abɔta ƒe kekeme. Esia akpe ɖe ŋuwò be wò abɔta ƒe lãmekawo nawɔ dɔ nyuie.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba. Ne ètu asiléƒeawo ɖe dzi la, wɔe le mɔ si dzi nàɖu nu eye nàkpɔ egbɔ be wò abɔwo keke bliboe. Ne èɖiɖi wo ɖe anyi la, wɔe blewu be lãmekawo nate ɖe wo dzi geɖe wu. Ʋuʋu kabakaba kple esi dzi womeɖu o ate ŋu ana ame naxɔ abi. Vodada Siwo Wòaƒo Asa na Zi geɖe:
• Kpekpeme Gã Zazã: Vodada siwo bɔ wu dometɔ ɖekae nye kpekpeme si gbɔ eme zazã. Esia ate ŋu ana ame ƒe nɔnɔme nanyo o, si ate ŋu ana ame naxɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Abɔtawo keke ɖe enu wòagbɔ eme: Ƒo asa na wo keŋkeŋ

Kaƒoƒo ƒe ʋuʋu le ta dzi press KKK

Kas algajad saavad teha Kaƒoƒo ƒe ʋuʋu le ta dzi press?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Twisting Overhead Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ ʋuʋua ƒe wɔwɔfia gbã be wòakpɔ egbɔ be aɖaŋu nyuitɔ. Kamedede sia bia be lãmekawo ƒe ƒuƒoƒo vovovowo kple nuwɔwɔ aduadu, eyata ate ŋu axɔ ɣeyiɣi aɖe hafi gɔmedzelawo nazu numame nɛ. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Kaƒoƒo ƒe ʋuʋu le ta dzi press?

• Barbell Twisting Overhead Press: Le tɔtrɔ sia me la, wozãa barbell ɖe ka teƒe, si naa ŋusẽdodo ƒe hehe si li ke wu eye wòda sɔ wu.
• Resistance Band Twisting Overhead Press: Tɔtrɔ sia tsɔa resistance band ɖɔlia ka la, si ate ŋu atsɔe wu eye wòate ŋu azãe le mɔ vovovowo nu.
• Seated Twisting Overhead Press: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, si ate ŋu akpe ɖe ame ŋu wòaɖe abɔta ƒe lãmekawo ɖe vovo eye wòaɖe lãmeka ƒe hatsotso bubuwo zazã dzi akpɔtɔ.
• Single Arm Cable Twisting Overhead Press: Tɔtrɔ sia zãa alɔ ɖeka le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu le susu tsɔtsɔ ɖe lãmekawo ƒe dadasɔmakpɔmakpɔ ŋu kple ŋusẽdodo akpa ɖeka dzi.

Millised on head täiendavad harjutused Kaƒoƒo ƒe ʋuʋu le ta dzi press?

• Standing Dumbbell Triceps Extension: Kamedede sia kpena ɖe Cable twisting overhead press ŋu to ŋusẽdodo triceps, si nye lãmekawo ƒe ƒuƒoƒo si le vevie ŋutɔ na ta dzi tete ƒe ʋuʋu me.
• Barbell Upright Row: Kamedede sia tɔa ŋku trapezius si le etame kple deltoids, siwo nye lãmeka siwo hã wozãna le Cable twisting overhead press me, si wɔnɛ be abɔta kple akɔta ƒe ŋusẽ bliboa nyona ɖe edzi.