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 akɔta ƒe lãmekawo kple abɔta hã ŋu. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe tsitretsitsi si woate ŋu atrɔ asi le ta. Amewo adi be yewoawɔ Lever Chest Press be yeatsɔ ado ŋusẽ ame ƒe akpa si le etame ƒe ŋusẽ, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòado alɔ dɔwɔwɔ nyuie wu le kamedefefe bubuwo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Lé asiléƒeawo kple asiléƒe si le dziƒo, kpɔ egbɔ be wò asiwo le akɔta eye wò abɔtawo bɔbɔ vie.
• Tu asiléƒeawo ɖa le wò akɔta, nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o, esime nèle gbɔgbɔm.
• Tɔ vie, emegbe nàtrɔ asiléƒeawo blewuu ɖe afisi wodze egɔme tsoe esime nèle gbɔgbɔm, nàkpɔ egbɔ be yeɖu ʋuʋua dzi eye màɖe mɔ kpekpemeawo naɖiɖi zi ɖeka o.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• **Ƒo Asa Na Wò Abɔwo Dodo Gã:** Vodada si bɔ enye be nàdo wò abɔwo ɖe enu bliboe le egbugbɔgawɔ ɖesiaɖe me. Esia ate ŋu ana ƒunukpeƒewo nate ɖe ame dzi eye wòaxɔ abi. Ke boŋ, na wò abɔta nabɔbɔ vie le rep ɖesiaɖe tame be wòalé wò akɔta ƒe tete ɖe te eye nàkpɔ wò ƒunukpeƒewo ta.
• **Dzra Ʋuʋua Dzi:** Mègana kpekpemeawo naɖu dziwò o. Kpɔ egbɔ be yele kpekpemeawo dzi ɖum le ʋuʋu bliboa me. Esia fia be woaɖe kpekpeme dzi akpɔtɔ vivivi eye woatutui ɖe dzi le mɔ si dzi woaɖu nu. Ƒo asa na ʋuʋudedi alo ʋuʋudedi zazã, si ate ŋu ana nàxɔ abi.
• **Gbugbɔ Nyuie:** Gbɔgbɔ le vevie ŋutɔ na kamedede ɖesiaɖe, si me lever hã le

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. Ne ŋusẽ kple kakaɖedzi le dzidzim ɖe edzi la, woate ŋu adzi kpekpeme ɖe edzi vivivi. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be aɖaŋu si sɔ.

Millised on tavalised variatsioonid Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Lever Chest Press: Tɔtrɔ sia tɔa ŋku akɔta ƒe akpa si le anyime eye wòbia be woatrɔ asi le zikpui la ŋu wòanɔ nɔnɔme si me wòaɖiɖi ɖo hafi awɔ press la.
• Lever Chest Press with Resistance Bands: Tɔtrɔ sia bia be woazã resistance bands ɖe kpekpemewo teƒe, si naa tsitretsitsi ƒomevi bubu eye wònana lãmeka siwo naa lãmeka siwo li ke la nawɔ dɔ.
• Single-Arm Lever Chest Press: Tɔtrɔ sia bia be woatsɔ alɔ ɖeka te lever la le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ.
• Wide-Grip Lever Chest Press: Tɔtrɔ sia bia be woalé lever la wòakeke wu abɔta ƒe kekeme le wo nɔewo gbɔ, si ate ŋu akpe ɖe ame ŋu wòaɖo ŋku akɔta ƒe lãmekawo ƒe gota gome.

Millised on head täiendavad harjutused Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Push-ups: Menye akɔta koe push-up wɔa dɔ o, ke boŋ triceps kple abɔta hã, si doa ŋusẽ ame ƒe akpa si le etame bliboa eye wònaa Lever Chest Press ƒe dɔwɔwɔ nyona ɖe edzi to lãmeka siwo kpena ɖe eŋu tutuɖo me.
• Incline Bench Press: Kamedede sia tɔa ŋku akɔta ƒe akpa si le etame kple wò abɔta ƒe ŋgɔgbe. Ne edo ŋusẽ teƒe siawo la, ate ŋu akpe ɖe ŋuwò nàna wò Lever Chest Press nanyo ɖe edzi to ŋusẽ kple liƒo bubu nana me.