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 kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le mɔ̃a ŋu be wòate ŋu axɔ agba vovovowo. Amewo adi be yewoawɔ kamedede sia be yeatsɔ ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòana kamedede bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Nɔ anyi ɖe mɔ̃a ƒe zikpui dzi nàlé asiléƒeawo, nàkpɔ egbɔ be wò afɔwo le gbadzaa le anyigba, wò akɔta le dzɔdzɔe ɖe megbezikpui dzi, eye wò akɔta le dzi.
• Tu asiléƒeawo ɖa le wò akɔta, eye nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka eye emegbe nàtrɔ ayi nɔnɔme si me nènɔ le gɔmedzedzea me vivivi, si ana wò akɔta ƒe lãmekawo nakeke bliboe.
• 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

• Asiléƒe ƒe Kekeme: Ele be wò asiléƒea ƒe kekeme nakeke vie wu abɔta ƒe kekeme le wo nɔewo dome. Asiléƒe si keke akpa alo wòle kpuie akpa ate ŋu ana wò abɔta kple asibidɛwo nate ɖe dzi madzemadzee, si ana nàxɔ abi.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ akɔ kpekpemea. Ke boŋ, wò susu nanɔ ʋuʋu blewuu si dzi nàɖu ŋu esi nèle asiléƒeawo tem ɖa le wò akɔta eye nètrɔ wo blewuu. Menye ɖeko esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ko o, ke enaa lãmekawo hã wɔa dɔ geɖe wu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Ele vevie be nàzã ʋuʋu blibo le kamededea me. Esia fia be nàɖe kpekpeme dzi akpɔtɔ vaseɖe esime wò abɔta naɖo dzogoe 90 dzi eye emegbe nàzi edzi vaseɖe esime wò abɔwo nakeke bliboe. Ʋuʋudedi blibo mazãmazã ate ŋu aɖo seɖoƒe na...

Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Chest Press kamededea, gake ele be woadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Vivivi la, ne ŋusẽ kple aɖaŋua le nyonyom ɖe edzi la, woate ŋu adzi eƒe kpekpeme ɖe edzi.

Millised on tavalised variatsioonid Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Lever Chest Press: Eƒe akpa sia tea gbe ɖe akɔta ƒe lãmeka siwo le ete dzi, eye woɖoa zikpui la ɖe dzogoe si dzi wòaɖiɖi ɖo dzi eye wotua lever la ɖe anyi.
• Single-Arm Lever Chest Press: Kamedede sia léa ŋku ɖe akpa ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be lãmekawo ƒe dadasɔ kple woƒe dɔwɔwɔ ɖekae nyona ɖe edzi to alɔ ɖeka zazã atsɔ azi lever la dzi.
• Wide Grip Lever Chest Press: Ne ètsɔ wò asiwo da ɖe wo nɔewo gbɔ le lever la dzi la, tɔtrɔ sia tea gbe ɖe akɔta ƒe lãmekawo ƒe gota gome dzi geɖe wu.
• Close Grip Lever Chest Press: Eƒe akpa sia tɔa ŋku akɔta ememetɔ kple triceps geɖe wu, ne èle wò asiwo ɖom ɖe wo nɔewo ŋu wu le lever la dzi.

Millised on head täiendavad harjutused Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Push-ups: Push-ups wɔa dɔ le lãmeka ƒe hatsotso mawo ke me abe lever chest press ene (pectoral muscles, triceps, kple front deltoids) gake le mɔ si wɔa dɔ nu, elabena wozãa wò ŋutilã ƒe kpekpeme hena tsitretsitsi, si wɔnɛ be ŋutilã bliboa ƒe ŋusẽ kple liƒo nyona ɖe edzi.
• Seated Machine Chest Fly: Kamedede sia tɔa ŋku akɔta ƒe lãmekawo tso dzogoe bubu dzi, etɔxɛe ɖea akɔta ƒe lãkusiwo ɖe vovo eye wònaa kplɔa lever chest press ƒe ʋuʋu ƒokpli ɖo nyuie, si wɔnɛ be wokpɔa akɔta ƒe kamedede si le goglo nyuie.