Klɔ Ŋgɔgbe Kɔkɔ

• Kehaos: Kote
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sissejuhatus Klɔ Ŋgɔgbe Kɔkɔ

Incline Front Raise nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku ŋgɔgbe deltoids kple akɔta ƒe lãmeka siwo le etame, evɔ wòwɔa dɔ le nuto si le eme hã ŋu. Enyo ŋutɔ na ame ɖekaɖeka siwo le didim be yewoana abɔta ƒe gɔmesese nanyo ɖe edzi, ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, eye yeado nɔnɔme nyuitɔ ɖe ŋgɔ. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu akpɔ mɔ be lãmekawo nada asɔ nyuie wu, kamedefefewo nanyo ɖe edzi, eye woƒe tame ƒe dzedzeme nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Klɔ Ŋgɔgbe Kɔkɔ

• Trɔ ɖe megbe ɖe zikpui la ŋu, nàna wò afɔwo nanɔ anyigba be woali ke, eye nàna wò abɔwo nahe ɖe anyi tẽ kple kpekpemeawo.
• Esi wò abɔta nabɔbɔ vie la, kɔ dumbbells siwo le ŋgɔwò blewuu vaseɖe esime woaɖo abɔta.
• Tsɔ sɛkɛnd ɖeka le ʋuʋua tame, emegbe nàɖiɖi kpekpemeawo blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi esime nèle dziɖuɖu kple nɔnɔme si sɔ me lém ɖe asi.

Nõuanded sooritamiseks Klɔ Ŋgɔgbe Kɔkɔ

• Asiléle Nyui: Ne èle dumbbells la lém la, kpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o. Ele be wò asibidɛwo nadze ŋgɔ wò ŋutilã. Vodada si bɔ enye be woalé dumbbells la sesĩe akpa, si ate ŋu ana asibidɛ nate ɖe ame dzi.
• Ʋuʋu si Dzi Wokpɔna: Ele be ŋgɔgbefɔti ƒe ʋuʋu nanɔ blewu eye woakpɔ edzi. Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ kpekpemeawo. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi.
• Afisi Woaʋuʋu Le: Do kpekpemeawo ɖe dzi vaseɖe esime woaɖo abɔta, eye emegbe nàɖiɖi wo blewuu atrɔ ayi afisi wodze egɔme tsoe. Ƒo asa na vodada si nye be nàkɔ kpekpemeawo ɖe dzi akpa, si ate ŋu ana agba nanɔ wò abɔta madzemadzee

Klɔ Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Klɔ Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Incline Front Raise ƒe kamededea godoo. Gake ele vevie be nàdze egɔme kple kpekpeme si me nàvo le eye wòate ŋu aɖu edzi be nàƒo asa na abixɔxɔ. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, nɔnɔme nyuitɔ le vevie ŋutɔ. Wokafui be nàna kamedede ŋuti nunyala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be nàkpɔ egbɔ be yele ewɔm nyuie. Azɔ hã, ɖo ŋku edzi nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Klɔ Ŋgɔgbe Kɔkɔ?

• Seated Incline Front Raise: Le tɔtrɔ sia ta la, èwɔa kamededea esime nèbɔbɔ nɔ zikpui si dzi wobɔbɔ nɔ dzi, si ate ŋu akpe ɖe ŋuwò nàɖe abɔta ƒe lãmekawo ɖe vovo eye wòaɖe teteɖeanyi si le megbe dzi akpɔtɔ.
• Single-Arm Incline Front Raise: Tɔtrɔ sia bia be woatsɔ alɔ ɖeka awɔ kamededea le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ame ŋu be ŋusẽ kple dadasɔ le akpa ɖeka dzi nanyo ɖe edzi.
• Incline Front Raise with Dumbbells: Tɔtrɔ sia bia be woatsɔ dumbbells awɔ kamededea, si ate ŋu akpe ɖe ame ŋu be kamededea nasẽ ɖe edzi eye wòana lãmeka vovovowo nakpɔ gome le eme.
• Incline Front Raise with Resistance Bands: Tɔtrɔ sia bia be woatsɔ tsitretsiɖeŋu kamededea awɔ kamededea, si ate ŋu akpe ɖe ame ŋu be kamededea ƒe kuxia nadzi ɖe edzi eye wòana woate ŋu atrɔ ɖe nɔnɔmewo ŋu wòate ŋu atrɔ ɖe nɔnɔmewo ŋu kple afisi woate ŋu aʋuʋu le nyuie wu.

Millised on head täiendavad harjutused Klɔ Ŋgɔgbe Kɔkɔ?

• Tsitretsitsi: Kamedede sia tɔa ŋku ŋgɔgbe kple axadzi deltoids siaa, kpakple mɔ̃awo, siwo nye lãmeka siwo ŋu wowɔa dɔ le le mɔ si mele tẽ o nu le Incline Front Raise me, eyata ekpena ɖe kamedede sia ŋu to lãmeka siwo keke ta wu siwo le abɔta ƒe nuto me.
• Lateral Raise: Kamedede sia tɔa ŋku axadzi deltoids, siwo menye nu vevitɔ si ŋu wotsia dzi ɖo le Incline Front Raise me o, si wɔe be wònye kamedede gã aɖe si kpena ɖe eŋu be woakpɔ egbɔ be abɔta tsi nyuie.