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 kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe akɔta ƒe lãmekawo koŋ ŋu, eye wògawɔa dɔ le abɔta kple abɔta etɔ̃ hã ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, elabena woate ŋu atrɔ asi le tsitretsiɖeŋua ŋu bɔbɔe le ezãla ƒe ŋutete nu. Amewo adi be yewoawɔ kamedede sia be wòana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòaɖe vi tso eƒe kpekpeɖeŋu le gbesiagbedɔ siwo hiã be woatutu ame ƒe ʋuʋu me la me.

Ülatuse sooritamine: Sisuline õpetus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Lé asiléƒeawo eye wò asibidɛwo nadze anyi, nàkpɔ egbɔ be wò asiwo sɔ kple wò akɔta eye wò abɔtawo bɔbɔ vie.
• Tu asiléƒeawo ɖa le wò akɔta le ʋuʋu bɔbɔe si dzi nàɖu me, eye nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o.
• Lé ʋuʋua tame vie, emegbe nàɖiɖi asiléƒeawo blewuu atrɔ ayi afisi nèdze egɔme tsoe esime nèle ʋuʋua dzi ɖum.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• **Ƒo Asa Na Wò Abɔtawo Ƒe Ʋuʋu**: Ne èle asiléƒeawo tum ɖa tso wò ŋutilã gbɔ la, ƒo asa na wò abɔwo keke bliboe vaseɖe afisi wò abɔtawo axe. Esia ate ŋu ana wò abɔta ƒe ƒunukpeƒewo nate ɖe dzi madzemadzee. Ke boŋ, na wò abɔta nabɔbɔ vie le wò agbalẽtamɔ̃a ƒe sesẽƒe gɔ̃ hã.
• **Ʋuʋu Siwo Dzi Woɖu**: Kpɔ egbɔ be menye ɖeko nèle mɔ ɖem be kpekpemeawo nagbugbɔ aƒo le wo teti ɖesiaɖe megbe o. Kpɔ kpekpeme dzi le mɔ si dzi nèle ɖiɖim kple esi nèle dzi yim. Menye ɖeko esia xea mɔ na abixɔxɔ ko o, ke ekpena ɖe ŋuwò hã be wò lãmekawo nawɔ dɔ le ʋuʋu ƒe didime bliboa me.
• **Gbɔgbɔ ƒe Mɔnu**: Gbɔgbɔ ne èle kpekpeme dzi ɖem kpɔtɔ eye nàgbɔ ya ne èle tetem. Esia kpena ɖe ŋuwò be ʋu ƒe sisi nanɔ anyi, enaa oxygen nɔa wò lãmekawo me

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 bɔbɔ wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wowɔe nyuie.

Millised on tavalised variatsioonid Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Lever Chest Press la léa ŋku ɖe akɔta ƒe lãmeka siwo le ete ŋu to asitɔtrɔ le zikpui la ŋu be wòaɖiɖi ɖe anyime.
• Wowɔa Seated Lever Chest Press ne wobɔbɔ nɔ tsitrenu, si naa dzogoe bubu kple nuteɖeamedzi nɔa akɔta ƒe lãmekawo ŋu.
• Wide Grip Lever Chest Press bia be woatsɔ asi akeke ɖe lever la dzi, si ate gbe ɖe akɔta ƒe lãmekawo ƒe gota gome dzi.
• Close Grip Lever Chest Press zãa asiléƒe kpui aɖe tsɔ tɔa ŋku akɔta ememetɔ kple akɔta etɔ̃.

Millised on head täiendavad harjutused Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Push-ups: Push-ups nye kamedede nyui bubu si kpena ɖe eŋu elabena menye ɖeko wòwɔa dɔ na akɔta ƒe lãmekawo ko o, ke wowɔa dɔ le triceps kple abɔta hã ŋu, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si de blibo wu eye wòtoa esia me doa ŋusẽ Lever Chest Press me tsonu.
• Tricep Dips: Tricep Dips kpena ɖe Lever Chest Press ŋu to ŋkuléle ɖe triceps, si nye lãmeka evelia si wozãna le akɔta press me ŋu. Esia kpena ɖe ame ŋu be ŋusẽ si le tutum bliboa kple liƒo nanyo ɖe edzi, si ate ŋu ana dɔwɔwɔ nanyo ɖe edzi le akɔtazimɔ̃a me.