Kplɔ̃ɖoƒewo ƒe Abɔta

• Kehaos: Kote
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Deltoid Anterior, Deltoid Lateral, Deltoid Posterior

Sissejuhatus Kplɔ̃ɖoƒewo ƒe Abɔta

Circles Elbow Arm kamedede nye ŋutilã ƒe akpa si le etame kamedede bɔbɔe, gake wòwɔa dɔ nyuie, si tɔa ŋku abɔta, abɔwo, kple akɔta ƒe akpa si le etame, si kpena ɖe ame ŋu be ŋusẽ, asitɔtrɔ le nɔnɔmewo ŋu, kple ʋuʋu ƒe didime nanyo ɖe edzi. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe kamedede ƒe seƒe. Menye ɖeko amewo adi be yewoawɔ kamedede sia be yewoatu lãmekawo ƒe ŋusẽ ɖo ko o, ke be yewoana yewoƒe tenɔnɔ nanyo ɖe edzi, yewoaxe mɔ ɖe abixɔxɔ nu, eye yewoado ʋuʋu nyuie wu ɖe ŋgɔ le gbesiagbegbenɔnɔ me dɔwɔnawo me.

Ülatuse sooritamine: Sisuline õpetus Kplɔ̃ɖoƒewo ƒe Abɔta

• Blo wò abɔta ɖe dzogoe si nye dzidzenu 90 dzi, eye nàna wò abɔta nasɔ kple anyigba eye wò abɔta nanɔ tsitre ɖe eŋu.
• Dze wò abɔta ʋuʋu suesuesue siwo le gota la wɔwɔ gɔme, eye nàkpɔ egbɔ be wò abɔtawo gakpɔtɔ le teƒe ɖeka eye wò ŋgɔgbe abɔwo koe le ʋuʋum.
• Yi gotagomeʋuʋu siawo dzi hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ gotagomeawo ƒe mɔ.
• Ðo ŋku edzi nàna wò abɔta naɖe dzi ɖi eye wò nu vevi nanɔ dɔ wɔm le kamededea katã me be nàƒo asa na wò kɔ alo akɔta ƒe tete.

Nõuanded sooritamiseks Kplɔ̃ɖoƒewo ƒe Abɔta

• Ʋuʋu Siwo Dzi Wokpɔna: Wɔ gotagomenuwo blewu le mɔ si dzi nàɖu nu. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba, si ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi. Zi alesi wò ʋuʋu le blewu eye nèɖua wo dzii la, zi nenemae nàƒo wo ɖokui ɖe lãmekawo me ahado ŋusẽ woe.
• Abɔta ƒe Nɔnɔme Nyuitɔ: Na wò abɔta nanɔ dzogoe 90 dzi esime nèle kamededea wɔm. Vodada si bɔe nye be woakeke abɔwo ɖe enu bliboe alo woana abɔta naɖiɖi, si ate ŋu ade teteɖeanyi madzemadzee ɖe ƒunukpeƒewo dzi eye mewɔa dɔ nyuie na lãmeka siwo woɖo taɖodzinu na o.
• Ʋuʋu ƒe didime: Kpɔ egbɔ be yele ʋuʋu ƒe didime bliboa zãm na gotagome ɖesiaɖe. Esia fia be ele be gotagome la nadze egɔme tso wò abɔta eye wòawu enu le teƒe ɖeka.

Kplɔ̃ɖoƒewo ƒe Abɔta KKK

Kas algajad saavad teha Kplɔ̃ɖoƒewo ƒe Abɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Circles Elbow Arm kamededea godoo. Esia nye kamedede bɔbɔe aɖe si kpena ɖe ŋuwò be wò abɔwo kple abɔta te ŋu trɔna ɖe nɔnɔmewo ŋu eye wòsẽna ɖe edzi. Gake abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdze egɔme blewu eye nàdzi eƒe sesẽme ɖe edzi vivivi be màgaxɔ abi o. Ne èse veve alo vevesese aɖe le kamededea wɔm la, anyo be nàdzudzɔ eye nàƒo nu kple eŋutinunyala bibi aɖe.

Millised on tavalised variatsioonid Kplɔ̃ɖoƒewo ƒe Abɔta?

• Tɔtrɔ bubu enye "Weighted Elbow Circle", afisi nèléa kpekpeme sue aɖe ɖe asi esime nèle ʋuʋua wɔm be nàdzi tsitretsitsi ɖe edzi.
• "Alternating Elbow Circle" nye tɔtrɔ si me nètrɔa asi le gaƒoɖokui ƒe zɔzɔme kple esi tsi tre ɖe gaƒoɖokui ƒe ʋuʋu ŋu le gotagome ʋuʋu ɖesiaɖe me.
• "Double Arm Elbow Circle" nye tɔtrɔ si me abɔ eveawo wɔa gotagomeʋuʋua le ɣeyiɣi ɖeka me, si doa gbe ɖa le wò ɖoɖowɔwɔ ŋu.
• Mlɔeba la, "Seated Elbow Circle" nye tɔtrɔ si me nèwɔa kamededea le esime nèbɔbɔ nɔ anyi, si ate ŋu akpe ɖe ŋuwò nàlé fɔ ɖe abɔta ƒe ʋuʋu ŋu geɖe wu eye màgalé fɔ ɖe dadasɔ ŋu boo o.

Millised on head täiendavad harjutused Kplɔ̃ɖoƒewo ƒe Abɔta?

• "Tricep Dips" nye kpeɖeŋutɔ gã aɖe na Circles Elbow Arm esi woɖoa taɖodzinu na triceps, si naa kamedede si da sɔ na abɔa to ŋusẽdodo lãmeka ƒe ƒuƒoƒo si tsi tre ɖe eŋu me, si ate ŋu ana wò abɔta ƒe nutomewo dzi ɖuɖu kple woƒe tsinyenye nanyo ɖe edzi.
• "Shoulder Presses" kpena ɖe Circles Elbow Arm ŋu to ŋusẽdodo deltoids kple akɔta ƒe lãmeka siwo le etame me, si naa kpekpeɖeŋu kple liƒo nyuie wu na abɔta kple abɔta ƒe ƒunukpeƒewo, siwo kpɔa gome le Circles Elbow Arm ƒe kamedede me vevie.