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 koŋ tɔa ŋku lãmeka siwo le akɔta, abɔta, kple akɔta etɔ̃ me eye wònaa wo nyona ɖe edzi. 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 wòasɔ ɖe ame ƒe ŋutetewo nu. Kamedede sia ɖea vi na amesiwo le didim be yewoana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, yeana lãmekawo nanyo ɖe edzi, eye yewoana kamedede bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Lé asiléƒeawo kple asiléƒe si le etame, nàkpɔ egbɔ be wò asiwo sɔ kple wò akɔta.
• Gbugbɔ ya eye nàtu asiléƒeawo ɖa le wò akɔta, nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o.
• Gbugbɔ ya eye nàgbugbɔ asiléƒeawo aɖo wò akɔta blewuu, nàlé ʋuʋua dzi kpɔkpɔ me ɖe asi eye màɖe mɔ kpekpemeawo naka asi wo ŋu o.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi be lãmekawo nawɔ dɔ nyuie wu.

Nõuanded sooritamiseks Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Asiléƒe Nyui: Lé asiléƒeawo sesĩe gake mègalé wo sesĩe akpa o. Ele be wò asibidɛwo nadze ŋgɔ anyi eye wò asiwo nakeke vie wu abɔta ƒe kekeme. Vodada si bɔ enye asiléƒewo léle sesĩe akpa, si ate ŋu ana asibidɛwo nate ɖe wo dzi.
• Ʋuʋu si Dzi Woɖu: Tu asiléƒeawo ɖa le wò ŋutilã ŋu vaseɖe esime wò abɔwo nakeke bliboe gake womaxe wo o. Emegbe, trɔ yi teƒe si nèdze egɔme tsoe la vivivi. Ele be woaɖu ʋuʋua dzi eye wòanɔ te, ke menye be wòaʋuʋu alo awɔ kaba o. Esia kpena ɖe akɔta ƒe lãmekawo ŋu wòwɔa dɔ nyuie eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Yagbɔgbɔ ƒe Mɔnu: Gbugbɔ ya ne èle asiléƒeawo trɔm yi afisi wodze egɔme tsoe eye nàgbɔ ya esi nèle wo tum dzoe. Gbɔgbɔ si mesɔ o alo gbɔgbɔtsixetsixe ate ŋu ana

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 wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadi ɣeyiɣi asrɔ̃ aɖaŋu nyuitɔ. Ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nawɔ kamededea ƒe wɔwɔfia le gɔmedzedzea me. Dzi kpekpeme dzi ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Lever Chest Press: Tɔtrɔ sia léa ŋku ɖe akɔta ƒe lãmeka siwo le ete ŋu wu, si naa dzogoe bubu nɔa lãmekawo ƒe dɔwɔwɔ ŋu.
• One-Arm Lever Chest Press: Tɔtrɔ sia nana nète ŋu wɔa dɔ le wò akɔta ƒe akpa ɖeka le ɣeyiɣi ɖeka me, si kpena ɖe ŋuwò be lãmekawo ƒe masɔmasɔ ɖesiaɖe nanyo ɖe edzi.
• Close-Grip Lever Chest Press: Tɔtrɔ sia tɔa ŋku triceps kple akɔta ƒe lãmeka ememetɔwo wu esi wozãna ɖaa.
• Wide-Grip Lever Chest Press: Eƒe akpa sia léa ŋku ɖe akɔta ƒe lãmekawo ƒe gota gome ŋu wu, si wɔnɛ be akɔta ƒe tsitsi kekena wu.

Millised on head täiendavad harjutused Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Push-ups: Push-ups nye ŋutilã ƒe kpekpeme ƒe kamedede si wɔa dɔ le lãmeka ƒe hatsotso mawo ke me abe Lever Chest Press ene - akɔta kple triceps. Ne ètsɔ push-up de wò ɖoɖowɔɖi me la, àte ŋu adzi wò lãmekawo ƒe dzidodo kple ŋusẽ ɖe edzi evɔ màhiã dɔwɔnu aɖeke o.
• Tricep Dips: Togbɔ be Lever Chest Press la tɔa ŋku akɔta koŋ hã la, ewɔa dɔ kple triceps hã. Tricep dips dede wò ɖoɖowɔɖi me ate ŋu ado ŋusẽ lãmeka siawo geɖe wu ahawɔ woƒe ŋusẽ, si ana wò dɔwɔwɔ bliboa nanyo ɖe edzi le Lever Chest Press me.