Lever ƒe abɔta
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Sissejuhatus Lever ƒe abɔta
Lever Shrug nye ŋusẽdodo hehexɔxɔ ƒe kamedede si koŋ woɖoa taɖodzinu na trapezius ƒe lãmeka siwo le etame, si ate ŋu ana abɔta nali ke eye wòana ŋusẽ si le etame nanyo ɖe edzi. 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 eŋu bɔbɔe ɖe ŋusẽ ƒe ŋutete vovovowo nu. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe nɔnɔme nanyo ɖe edzi, aɖe abɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye yewoana yewoƒe kamedede nanyo ɖe edzi le kamedefefe alo gbesiagbedɔwo me.
Ülatuse sooritamine: Sisuline õpetus Lever ƒe abɔta
- Na wò akɔta nanɔ dzɔdzɔe, wò akɔta nado go, eye wò abɔta naɖiɖi esi nèle dzadzram ɖo be yeakɔ kpekpeme la.
- Gbugbɔ ya eye nàkɔ wò abɔta ɖe dzi alesi nàte ŋui, nàdze agbagba aka asi wo ŋu vaseɖe wò towo dzi, gake mègabɔbɔ wò abɔta alo azã wò abɔta atsɔ akɔ kpekpemea ɖe dzi o.
- Lé nɔnɔme sia me ɖe asi vie, nàse wò mɔ̃ siwo le etame la ƒe tete.
- Vivivi la, ɖiɖi lever alo barbell la ɖe afisi nèdze egɔme tsoe esime nèle gbɔgbɔm, eye nàkpɔ egbɔ be yelé kpekpeme la dzi ɖum le ʋuʋua katã me.
Nõuanded sooritamiseks Lever ƒe abɔta
- **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ alo duƒuƒu fũ akpa esime nèle abɔtaʋuʋua wɔm. Nu vevitɔe nye be nàkɔ wò abɔta ɖe wò towo gbɔ blewu, si dzi nàɖu, alé wo ɖe asi sɛkɛnd ɖeka le etame eye emegbe nàgaɖiɖi wo ɖe anyi ake. Esia wɔnɛ be èle lãmeka siwo sɔ zãm eye mèɖoa ŋu ɖe ŋusẽ ŋu be nàwɔ dɔa o.
- **Kpekpeme Nyui**: Vodada bubu si bɔ enye kpekpeme geɖe zazã. Esia ate ŋu ana wò kɔ alo akɔta nate ɖe edzi. Dze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzii ɖe edzi vivivi ne èle kamededea me dzem. Ele be kpekpemea nalolo ale gbegbe be wòate ŋu atsɔ nya ɖe ŋuwò, gake mele be wòalolo ale gbegbe be wòaɖe asi le eŋu o
Lever ƒe abɔta KKK
Kas algajad saavad teha Lever ƒe abɔta?
Ẽ, gɔmedzelawo ate ŋu awɔ Lever Shrug 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 hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be yese aɖaŋu nyuitɔ gɔme. Abe alesi wòle le kamededewo katã gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
Millised on tavalised variatsioonid Lever ƒe abɔta?
- Overhead Lever Shrug: Abe alesi ŋkɔa ɖee fia ene la, tɔtrɔ sia bia be woakɔ lever la ɖe ta dzi, si ate ŋu akpe ɖe abɔta kple akɔta ƒe lãmeka siwo le etame ŋu be woawɔ dɔ sesĩe wu.
- Behind-the-Back Lever Shrug: Tɔtrɔ sia bia be woalé lever la ɖe megbe, si ate ŋu atɔ ŋku trapezius lãmekawo le mɔ bubu nu eye wòakpe ɖe ame ŋu wòanɔ te nyuie wu.
- Incline Lever Shrug: Tɔtrɔ sia bia be woawɔ kamededea le zikpui si le ŋgɔgbe, si ate ŋu akpe ɖe ame ŋu be woaɖo taɖodzinu na trapezius lãmekawo ƒe akpa si le ete.
- Seated Lever Shrug: Le tɔtrɔ sia me la, wowɔa kamededea ne wobɔbɔ nɔ anyi, si ate ŋu akpe ɖe ame ŋu be woaɖe trapezius lãmekawo ɖe vovo eye wòaɖe ŋutilã ƒe akpa si le ete ƒe gomekpɔkpɔ le eme dzi akpɔtɔ.
Millised on head täiendavad harjutused Lever ƒe abɔta?
- Fli siwo le tsitrenu nye kamedede bubu si kpena ɖe Lever Shrugs ŋu esime wole dɔ wɔm le deltoids kple trapezius lãmekawo ŋu, si kpena ɖe abɔta kple kɔ ƒe ŋusẽ ƒe tsitsi ŋu.
- Bent-Over Row kamededea hã kpena ɖe Lever Shrugs ŋu elabena eɖoa taɖodzinu na rhomboids kple latissimus dorsi lãmeka siwo le vevie ŋutɔ na tenɔnɔ nyuie me léle ɖe asi kple trapezius lãmekawo ƒe alɔdodo.
Seotud märksõnad Lever ƒe abɔta
- Leverage mɔ̃ megbe kamededewo
- Lever Shrug kamedede
- Akɔta ƒe ŋusẽdodo kple Lever Shrug
- Lever mɔ̃ ƒe kamededewo
- Lever Shrug na akɔta ƒe lãmekawo
- Hehexɔxɔ trɔ gbɔ kple Lever Shrug
- Leverage dɔwɔnuwo megbe kamedede
- Lever Shrug kamedede ƒe mɔnuwo
- Megbe hehexɔxɔ kple leverage mɔ̃
- Lever Shrug kamedede ŋuti mɔfiame tsitotsito