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 ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe akɔta ƒe lãmekawo, abɔta, kple akɔta ƒe lãmekawo ŋu, si kpena ɖe ame ŋu be ŋusẽ nanɔ ametia ƒe akpa si le etame ŋu eye lãmekawo ƒe gɔmesese nanyo ɖe edzi. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa le eƒe tsitretsitsi si woate ŋu atrɔ asi le kple eƒe ʋuʋu si dzi wokpɔna ta. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ Lever Chest Press ade yewoƒe ɖoɖowɔɖi me le eƒe dɔwɔwɔ nyuie le lãmekawo tutuɖo me, eƒe akpa si le etame ƒe ŋusẽ dodo ɖe ŋgɔ, kple ŋutete si le esi be wòakpe ɖe gbesiagbedɔwo wɔwɔ ŋu ta.

Ülatuse sooritamine: Sisuline õpetus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Nɔ zikpui la dzi eye nàzi wò akɔta sesĩe ɖe afɔkpaa ŋu eye nàtsɔ asiléƒe si le dzi alé asiléƒeawo, eye nàkpɔ egbɔ be wò asiwo dome didi abe abɔta ene.
• Tu asiléƒeawo ɖa le wò akɔta, nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o, nàgbɔ ya ne èle esia wɔm.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàgbugbɔ asiléƒeawo aɖo afisi nèdze egɔme tsoe blewuu esime nèle gbɔgbɔm, si ana wò akɔta ƒe lãmekawo nakeke bliboe.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi le kamededea katã me.

Nõuanded sooritamiseks Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• **Ƒo Asa Na Wò Abɔtawo Dodo**: Ne èle asiléƒeawo tem la, keke wò abɔwo ɖe enu gake mègaƒo asa na wò abɔtawo tutu. Esia kpena ɖe ŋuwò nèxea mɔ na ƒunukpeƒewo ƒe nuteɖeamedzi eye wònana wò lãmekawo nɔa dɔ wɔm le kamededea katã me.
• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ atutu kpekpeme la. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Esia akpe ɖe ŋuwò nàwɔ wò akɔta ƒe lãmekawo ŋudɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• **Gbɔgbɔ Nyuie**: Gbɔgbɔ ne èle asiléƒeawo tum ɖa eye nàgbɔ ya esi nèle wo hem vɛ. Gbɔgbɔ nyuie ate ŋu akpe ɖe ŋuwò be wò ŋutilã nali ke eye wòana ŋusẽ si hiã be nàwɔ kamededea nasu asiwò.
• **Kpekpeme Nyui**: Tia kpekpeme si ana nàte ŋu awɔ dɔ 8-12

Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Chest Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Anyo hã be nàna ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nafia alesi nàzã mɔ̃a nyuie wò. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàxɔ dzo nyuie hafi adze egɔme eye nàfa le emegbe.

Millised on tavalised variatsioonid Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Lever Chest Press: Eƒe akpa sia wɔa dɔ na akɔta ƒe lãmeka siwo le ete, eye amea nɔa anyi ɖe decline bench dzi eye wòtutua lever la yia anyime.
• Seated Lever Chest Press: Le tɔtrɔ sia me la, amea nɔa anyi ɖe tsitrenu eye wòtutua lever la tẽe yia ŋgɔ, si tɔa ŋku akɔta ƒe titina.
• Wide Grip Lever Chest Press: Tɔtrɔ sia bia be woalé lever la wòakeke wu, si kpena ɖe ame ŋu be akɔta ƒe lãmeka siwo le gota la wɔa dɔ sesĩe wu.
• Close Grip Lever Chest Press: Eƒe akpa sia zãa asiléle ɖe lever la ŋu nyuie wu, si tɔa ŋku akɔta ƒe lãmeka ememetɔwo eye wòwɔa dɔ le triceps hã ŋu.

Millised on head täiendavad harjutused Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Push-ups: Push-ups wɔa dɔ le lãmekawo ƒe hatsotso siwo le Lever Chest Press (pectorals, triceps, kple anterior deltoids) la ke me, gake wowɔa dɔ le ŋutilã ƒe akpa vevi kple eƒe akpa si le ete hã ŋu be wòali ke, si wɔnɛ be wonyea ŋutilã ƒe kpekpeme kpeɖeŋutɔ ƒe kamedede nyui aɖe ŋutɔ.
• Tricep Dips: Togbɔ be Lever Chest Press la tɔa ŋku akɔta ƒe lãmekawo koŋ hã la, ewɔa dɔ kple triceps hã. Tricep Dips gadoa ŋusẽ lãmeka siawo eye wònana woƒe ŋusẽ gasẽna ɖe edzi, si wɔnɛ be wò dɔwɔwɔ bliboa nyona ɖe edzi le akɔta tete ƒe kamededewo me.