Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Miam Chest
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sissejuhatus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

Lever Chest Press nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku akɔta ƒe lãmekawo, gake wòwɔa dɔ le triceps kple anterior deltoids hã ŋu. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa le eƒe tsitretsitsi si woate ŋu atrɔ asi le kple ʋuʋu si dzi wokpɔna ta. Amewo ate ŋu atia kamedede sia le ŋutete si le esi be wòana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo nanyo ɖe edzi, eye wòakpe ɖe akɔta si me kɔ wu la tutu ŋu ta.

Ülatuse sooritamine: Sisuline õpetus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Nɔ zikpui la dzi eye wò akɔta nabɔbɔ ɖe afɔkpaa ŋu eye nàtsɔ asiléƒe si le edzi alé asiléƒeawo, eye nàkpɔ egbɔ be wò asiwo dome didi abe abɔta ene.
• Tu asiléƒeawo ɖa le ŋuwò, nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o, nàgbɔ ya ne èle ekum.
• Tɔ vie le ʋuʋua tame eye emegbe nàɖiɖi asiléƒeawo blewuu atrɔ ayi afisi nèdze egɔme tsoe, eye nàgbɔ ya esi nèle esia wɔm.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàtsɔ wò susu aɖo wò ʋuʋu dzi ɖuɖu dzi eye nànɔ te.

Nõuanded sooritamiseks Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Dzra Wò Ʋuʋu Dzi: Ele vevie be nàɖu wò ʋuʋu dzi le kamededea katã me. Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba. Ke boŋ, tu asiléƒeawo ɖa le wò akɔta le ʋuʋu bɔbɔe si dzi nàɖu me, emegbe nàgbugbɔ wo vɛ blewuu. Esia ana nàkpɔ egbɔ be èle dɔ wɔm le wò lãmekawo ŋu nyuie eye wòakpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso Lever Chest Press me la, ele be nàɖoe be yeaʋuʋu bliboe. Esia fia be nàkeke wò abɔwo ɖe enu bliboe evɔ màxe wò abɔta o, eye nàgbugbɔ leverawo agbɔ vaseɖe esime wò abɔta natsi megbe vie. Ƒo asa na afã-gbugbɔgawɔ elabena womewɔa wò lãmekawo ŋudɔ bliboe o.
• Ƒo asa na Agbatsɔtsɔ Geɖe: Vodada ɖeka si bɔ enye agbatsɔtsɔ hã

Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Chest Press ƒe kamededea. Gake ele vevie ŋutɔ 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 ame bibi aɖe nafia mɔ wò le ɖoɖoa me le gɔmedzedzea me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, nàdzi wò kpekpeme ɖe edzi vivivi ne wò ŋusẽ kple aɖaŋua le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Lever Chest Press: Eƒe akpa sia léa ŋku ɖe akɔta ƒe lãmeka siwo le ete ŋu wu to zikpui la ɖoɖo ɖe nɔnɔme si me wòaɖiɖi ɖo me.
• Close-Grip Lever Chest Press: Tɔtrɔ sia tɔa ŋku akɔta etɔ̃ kple akɔta ememetɔ to asiawo ɖoɖo ɖe wo nɔewo ŋu wu le ʋuƒoa dzi me.
• Wide-Grip Lever Chest Press: To asiawo ɖoɖo ɖe wo nɔewo ŋu wòkeke ɖe enu le ʋuƒoa dzi la, tɔtrɔ sia tea gbe ɖe akɔta ƒe lãmeka siwo le gota kple abɔta dzi.
• Single-Arm Lever Chest Press: Kamedede sia si wowɔna le akpa ɖeka la léa ŋku ɖe akpa ɖeka ŋu le ɣeyiɣi ɖeka me, si doa ŋusẽ kple lãmekawo ƒe tsitsi si da sɔ ɖe ŋgɔ le akɔta ƒe akpa eveawo.

Millised on head täiendavad harjutused Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Incline Bench Press nye kamedede nyui bubu si kpena ɖe Lever Chest Press ŋu to akɔta ƒe lãmeka siwo le etame, siwo dzi womeléa ŋku ɖo zi geɖe le kamedede siwo wowɔna le zikpui gbadza dzi me o la ŋudɔwɔwɔ me.
• Push-up, si nye ŋutilã ƒe kpekpeme ƒe kamedede, hã ate ŋu akpe ɖe Lever Chest Press ŋu to menye akɔta ƒe lãmekawo ɖeɖeko ƒe dɔwɔwɔ me o, ke boŋ abɔ kple abɔta hã, si ana ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple liƒo bliboa nanyo ɖe edzi.