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 tɔa ŋku akɔta ƒe lãmekawo, akɔta ƒe lãmekawo, kple abɔta, si naa ame ƒe tame ƒe kamedede si me kɔ nyuie. Kamedede sia sɔ nyuie na kamedefefewɔla yeyewo kple esiwo de ŋgɔ siaa, elabena enaa woate ŋu aɖu ʋuʋu dzi eye woate ŋu atrɔ asi le tsitretsitsi ŋu. Amewo adi be yewoawɔ Lever Chest Press be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo nawɔ dɔ nyuie wu, eye woado alɔ dɔwɔwɔ ƒe kamedede bliboa.

Ülatuse sooritamine: Sisuline õpetus Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Lé asiléƒeawo sesĩe kple asi eveawo, ele be wò asibidɛwo nadze ŋgɔ anyigba eye wò abɔwo nado ɖe ŋgɔwò le akɔta ƒe sɔsɔme.
• Ble wò abɔta blewuu eye nàɖiɖi asiléƒeawo ɖe wò akɔta, eye nàkpɔ egbɔ be yeƒe akɔta kple abɔta natsi tre ɖe afɔkpaa ŋu.
• Zã wò akɔta ƒe lãmekawo nàtsɔ atutu asiléƒeawo ɖe afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be mègatu wò abɔta le ʋuʋua tame o.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye yeanɔ te.

Nõuanded sooritamiseks Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe

• **Asiléle kple Abɔta ƒe Ðoɖowɔwɔ:** Ele be nàtsɔ wò asiwo aɖo asiléƒeawo dzi kple asi sesẽ, gake menye esi mesẽ akpa o. Ele be wò abɔta nasɔ ɖe wò asibidɛwo te tẽ. Esia wɔnɛ be ŋusẽ ƒe mama nyuie wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• **Ʋuʋu Siwo Dzi Woɖu:** Ƒo asa na ʋuʋu jerky alo kabakaba. Nu vevitɔ si ana Lever Chest Press ƒe viɖe geɖe wue nye be nàzã ʋuʋu blewu si dzi woaɖu. Menye ɖeko esia nana wò lãmekawo wɔa dɔ nyuie wu ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
• **Full Range of Motion:** Kpɔ egbɔ be yele ʋuʋu blibo zãm le kamededea me. Do wò abɔwo ɖe enu bliboe evɔ màxe wò abɔta o, eye nàgbugbɔ asiléƒeawo ava vaseɖe esime wò abɔta natsi megbe vie. Esia mawɔmawɔ ate ŋu ana be...

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. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nafia aɖaŋu nyuitɔ wò le gɔmedzedzea me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, kpekpeme dzi ɖeɖe kpɔtɔ vivivi ne wò ŋusẽ le nyonyom ɖe edzi nye nu vevitɔ. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe.

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 tsitretsitsi ƒe dzogoe bubu.
• Lever Chest Press with Unilateral Movement: Tɔtrɔ sia bia be woazi alɔ ɖeka dzi le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ ŋusẽ ƒe masɔmasɔ ɖesiaɖe si anɔ akpa eveawo dome gbɔ.
• Wide Grip Lever Chest Press: Tɔtrɔ sia tɔa ŋku akɔta ƒe lãmekawo ƒe gota gome, si wɔnɛ be woate ŋu aʋuʋui le mɔ si keke ta wu nu.
• Close Grip Lever Chest Press: Tɔtrɔ sia tɔa ŋku akɔta ƒe lãkusi etɔ̃ kple akɔta ƒe lãmekawo ƒe akpa si le eme, si wɔnɛ be woate ŋu awɔ kamedede si ŋu woƒe susu le wu.

Millised on head täiendavad harjutused Lever Akɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Push-ups nye kamedede nyui bubu si kpe ɖe eŋu elabena wozãa wò ŋutilã ƒe kpekpeme tsɔ wɔa dɔ na lãmeka ƒe hatsotso siwo le Lever Chest Press la ke, gake wowɔa dɔ na lãmeka siwo naa li ke hã, si naa ŋusẽ bliboa kple dadasɔ nyona ɖe edzi.
• Incline Bench Press nye kamedede bubu si ɖea vi si kpena ɖe Lever Chest Press ŋu; esime Lever Chest Press la tɔa ŋku akɔta ƒe lãmeka siwo le titina kple ete koŋ la, Incline Bench Press ya léa ŋku ɖe akɔta ƒe akpa si le etame kple abɔta ŋu, si wɔnɛ be wokpɔa egbɔ be wowɔa kamedede le akɔta si le goglo nyuie.