kickback si wotsɔna ƒoa gae

• Kehaos: Triceps, Ülemised õlad
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Triceps Brachii

Sissejuhatus kickback si wotsɔna ƒoa gae

Kickbacks nye kamedede si wɔa dɔ ŋutɔ le taɖodzinu kple ŋusẽdodo ame ƒe akpa etɔ̃ kple eƒe tame. Wosɔ na ame siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, siwo dome gɔmedzelawo hã le, elabena woate ŋu awɔ wo kple kpekpeme vovovowo be woasɔ kple ame ɖekaɖekawo ƒe ŋusẽ. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ afɔkpodzidada ade yewoƒe ɖoɖowɔɖi me be yewoƒe abɔ ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo nawɔ dɔ nyuie wu, eye woana ame ƒe tame ƒe kamedede bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus kickback si wotsɔna ƒoa gae

• bɔbɔ ɖe ŋgɔ le wò akɔta ale be wò akɔta nabɔbɔ ɖe ŋgɔ le wò afɔwo dzi, na wò akɔta nanɔ dzɔdzɔe eye wò ta nanɔ dzi.
• Lé dumbbells la ɖe wò axawo dzi, bɔbɔ wò abɔta ɖe dzogoe si nye dzidzenu 90 dzi ale be wò abɔtawo nasɔ kple wò ŋutilã.
• Tu dumbbells la ɖe megbe blewuu to wò abɔta keke me eye nàna woatrɔ gbɔ vivivi le ɖiɖiɖeme kpui aɖe megbe.
• Na wò abɔta nanɔ anyi kpoo le kamedede sia katã me, nàʋuʋu wò abɔwo ɖeɖeko, eye nàgbugbɔ awɔe zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks kickback si wotsɔna ƒoa gae

• Ʋuʋu si Dzi Woɖu: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ aʋuʋu wò afɔ ayi ŋgɔ kple megbe. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, eye wòalé fɔ ɖe glute lãmekawo ƒe tete kple kekeɖenudɔwɔwɔ ŋu. Menye ɖeko esia nana kamededea wɔa dɔ nyuie wu ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
• Ðoƒe Nyui: Kpɔ egbɔ be wò afɔ ƒo (afɔbidɛwo fia anyigba) le ʋuʋua me. Esia kpena ɖe ame ŋu be glutes la nawɔ dɔ nyuie wu. Vodada si bɔ enye be woafia asi afɔbidɛwo, si ate ŋu ana glute lãmekawo nagawɔ dɔ boo o.
• Mègakeke wò afɔ ɖe enu wòagbɔ eme o: Ƒo asa na vodada si nye be nàkɔ wò afɔ ɖe dzi akpa alo akeke wò akɔta wòagbɔ eme

kickback si wotsɔna ƒoa gae KKK

Kas algajad saavad teha kickback si wotsɔna ƒoa gae?

Ẽ, gɔmedzelawo ate ŋu awɔ kickback kamededea keŋkeŋ. Enye kamedede gã aɖe be woaɖo taɖodzinu na glutes kple hamstrings. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe alo kpekpeme aɖeke kura gɔ̃ hã be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Ne ŋusẽ le ŋuwò eye nèvo le ɖokuiwò me le ʋuʋua me la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi. Viɖe le eŋu hã be nàna hehenala alo kamedefefewɔla bibi aɖe nalé ŋku ɖe wò agbalẽvia ŋu be yeakpɔe ɖa be èle kamededea wɔm nyuie hã.

Millised on tavalised variatsioonid kickback si wotsɔna ƒoa gae?

• Cable Kickback zãa kaƒomɔ̃, si naa teteɖeanyi ɣesiaɣi le ʋuʋua katã me eye wòdzia ​​kuxia ɖe edzi.
• Bent-Over Kickback bia be nàlé bent-over nɔnɔme me ɖe asi, si wɔa dɔ ɖe wò akɔta ƒe akpa si le anyime kple wò akɔta ƒe akpa si le anyime tsɔ kpe ɖe wò akɔta etɔ̃ ŋu.
• Woate ŋu awɔ Resistance Band Kickback la le afisiafi kple tsitretsiɖeŋu band, si wɔe be wònye tiatia nyui aɖe na aƒeme kamedede.
• Incline Bench Kickback bia be woawɔ kamededea le incline bench dzi, si ate ŋu akpe ɖe ame ŋu be woaɖe afɔ etɔ̃awo ɖe vovo eye wòaɖe teteɖeanyi si le akɔta ƒe akpa si le ete dzi akpɔtɔ.

Millised on head täiendavad harjutused kickback si wotsɔna ƒoa gae?

• Aklã, abe kickbacks ene, hã nyo ŋutɔ na gluteal lãmekawo, hamstrings, kple quads, si doa ŋusẽ ame ƒe akpa si le ete eye wòli ke.
• Deadlifts ate ŋu akpe ɖe kickbacks ŋu elabena woɖoa taɖodzinu na lãmeka ƒe hatsotso ɖeka mawo ke, siwo dometɔ aɖewoe nye glutes kple hamstrings, gake wowɔa dɔ ɖe akɔta ƒe akpa si le anyime kple eƒe akpa vevi hã dzi, si wɔnɛ be wònyea ŋutilã bliboa ƒe kamedede wu.