Lever ƒe Axadzi Kɔkɔ

• Kehaos: Kote
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Deltoid Lateral

Sissejuhatus Lever ƒe Axadzi Kɔkɔ

Lever Lateral Raise nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe abɔta koŋ ŋu, vevietɔ axadzi deltoids, si kpena ɖe abɔta siwo keke wu eye wosẽ wu la ƒe tsitsi ŋu. Enye kamedede nyui aɖe na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo hiã abɔta ƒe lãmeka sesẽwo na woƒe dɔwɔnawo alo amesiwo ƒe taɖodzinue nye be yewoana yewoƒe tame ƒe atsyɔ̃ɖoɖo nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana abɔta nali ke nyuie wu, wò ŋutilã nasɔ ɖe enu nyuie wu, eye wò tame ƒe ŋusẽ nadzi ɖe edzi, si ana wòanye tiatia nyui aɖe na kamedede bliboa.

Ülatuse sooritamine: Sisuline õpetus Lever ƒe Axadzi Kɔkɔ

• Na wò ŋutilã nanɔ dzɔdzɔe, afɔwo dome nadidi abe abɔta ene, eye wò asi evelia nanɔ wò akɔta be nàda asɔ.
• Kɔ lever la dzi blewuu do goe ɖe wò axadzi, eye nàna wò alɔ nanɔ dzɔdzɔe, vaseɖe esime wòaɖo abɔta.
• Tɔ vie le ʋuʋua tame be nàna wò abɔta ƒe lãmekawo nawɔ dɔ ŋutɔŋutɔ.
• Vivivi la, ɖiɖi lever la ɖe teƒe si nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé edzi le ʋuʋua katã me. Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Lever ƒe Axadzi Kɔkɔ

• **Lé Nɔnɔme Nyui me ɖe asi**: Ele be wò ŋutilã nanɔ teƒe ɖeka le kamededea katã me. Ƒo asa na ʋuʋu alo wò ŋutilã ƒe ŋusẽ zazã atsɔ akɔ kpekpemeawo. Ke boŋ, lé fɔ ɖe wò abɔta ƒe lãmekawo zazã atsɔ akɔ lever la ɖe dzi ahaɖiɖie ŋu. Ele be wò abɔwo nabɔbɔ vie le abɔta, eye ele be nànɔ ʋuʋum blewu eye nàɖu edzi.
• **Ƒo asa na Kɔkɔ ɖe dzi akpa**: Ne èle Lever Lateral Raise wɔm la, ƒo asa na wò abɔwo dodo ɖe dzi wu abɔta. Ne èkɔ lever la ɖe dzi akpa la, ate ŋu ana wò abɔta ƒe ƒunukpeƒewo nate ɖe dzi madzemadzee eye wòate ŋu ana nàxɔ abi.
• **Ʋuʋu Siwo Dzi Woɖu**: Kpɔ egbɔ be yeɖiɖi kpekpemeawo ɖe anyi blewu eye nèɖu wo dzi. Menye ɖeko kpekpemeawo ɖiɖi kabakaba ɖea...

Lever ƒe Axadzi Kɔkɔ KKK

Kas algajad saavad teha Lever ƒe Axadzi Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Lateral Raise kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si bɔbɔ wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Eɖea vi hã be hehenala alo ame bibi aɖe nanɔ anyi hena mɔfiame. Kamedede sia tɔa ŋku abɔta koŋ, vevietɔ axadzi alo "axadzi" deltoids. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàxɔ dzo nyuie hafi adze egɔme eye nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever ƒe Axadzi Kɔkɔ?

• Cable Lateral Raise: Le tɔtrɔ sia me la, èzãa kaƒomɔ̃ si ate ŋu ana tsitretsitsi si mewɔa tɔtrɔ o wu le ʋuʋu ƒe didime bliboa me.
• Seated Lateral Raise: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, si ate ŋu akpe ɖe ame ŋu be woaɖe abɔta ƒe lãmekawo ɖe vovo eye wòaxe mɔ ɖe ŋusẽ zazã nu.
• Bent Over Lateral Raise: Tɔtrɔ sia tɔa ŋku megbe deltoids, esi nèbɔbɔ ɖe akɔta esime nèle kamededea wɔm.
• Abɔ Ðeka ƒe Axadzi Kɔkɔ: Wowɔa tɔtrɔ sia alɔ ɖeka ɖeka, si wɔnɛ be nàte ŋu alé fɔ ɖe abɔta ɖesiaɖe ŋu ɖekaɖeka eye àte ŋu ade dzesi masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.

Millised on head täiendavad harjutused Lever ƒe Axadzi Kɔkɔ?

• Front Dumbbell Raise: Esia hã tɔa ŋku deltoids abe Lever Lateral Raise ene, gake eƒe susu nɔa abɔta ƒe ŋgɔgbe alo ŋgɔgbe akpa ŋu wu, si wɔnɛ be wòkpena ɖe Lever Lateral Raise si koŋ tɔa ŋku abɔta ƒe axadzi alo axadzi ƒe akpa dzi.
• Upright Barbell Row: Menye ɖeko kamedede sia wɔa dɔ ɖe deltoids dzi ko o, ke ewɔa dɔ ɖe trapezius kple biceps hã dzi. Kamedede etɔ̃ siawo ƒo ƒu nana be kamedede si da sɔ eye wòde blibo na abɔta ƒe akpaa, si wɔnɛ be Lever Lateral Raise ƒe ŋusẽkpɔɖeamedzi dzina ɖe edzi.