Lever ƒe Axadzi Kɔkɔ

• Kehaos: Kote
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Deltoid Lateral
• Teisene Lihased: Deltoid Anterior, Serratus Anterior

Sissejuhatus Lever ƒe Axadzi Kɔkɔ

Lever Lateral Raise nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku deltoids, si naa abɔta ƒe liƒo kple eƒe tame ƒe atsyɔ̃ɖoɖo nyona ɖe edzi. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple amea ƒe ŋusẽ. Amewo adi be yewoawɔ kamedede sia be yewoƒe abɔta ƒe ŋusẽ nanyo ɖe edzi, yewoƒe nɔnɔme nanyo ɖe edzi, eye yewoawɔ akpa aɖe le kamedede si le etame si le goglo nyuie me.

Ülatuse sooritamine: Sisuline õpetus Lever ƒe Axadzi Kɔkɔ

• Na wò akɔta nanɔ dzɔdzɔe, eye wò afɔwo naɖe wo nɔewo ɖa abe abɔta ene. Esia anye wò gɔmedzedze ƒe nɔnɔme.
• Ne èna wò abɔ nanɔ dzɔdzɔe la, kɔ lever alo dumbbell la ɖe axadzi vivivi vaseɖe esime wò abɔ nasɔ kple anyigba. Kpɔ egbɔ be yekpɔ ʋuʋua dzi eye mèle kpekpeme la ʋuʋum o.
• Tsɔ vie le ʋuʋua tame, emegbe nàɖiɖi lever alo dumbbell la blewuu atrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ ɖe alɔ kemɛa ŋu.

Nõuanded sooritamiseks Lever ƒe Axadzi Kɔkɔ

• Kpekpeme Tiatia: Ƒo asa na kpekpeme geɖe zazã. Enye nukpɔsusu totro si bɔ be kpekpeme siwo kpekpe wu zazã ana lãmekawo nadzi ɖe edzi kabakaba. Gake kpekpeme siwo kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme siwo le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Abɔta ƒe Nɔnɔme: Na wò abɔta nabɔbɔ vie le kamededea me. Esia ɖea teteɖeanyi si le wò ƒunukpeƒewo dzi kpɔtɔna eye wònana kamededea nɔa wò abɔta ƒe lãmekawo ŋu. Ƒo asa na wò abɔtawo ƒoƒo elabena esia ate ŋu ana nàxɔ abi.
• Ʋuʋu si Dzi Wokpɔna: Ele be woawɔ Lever Lateral Raise la blewu, si dzi woaɖu. Ƒo asa na tetekpɔ be yeaƒu du ato kamededea me.

Lever ƒe Axadzi Kɔkɔ KKK

Kas algajad saavad teha Lever ƒe Axadzi Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Lateral Raise kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, wokafui be woana hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Esia ate ŋu akpe ɖe gɔmedzelawo ŋu woase mɔnu kple aɖaŋu nyuitɔ gɔme, si aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Millised on tavalised variatsioonid Lever ƒe Axadzi Kɔkɔ?

• Cable Lateral Raise: Tɔtrɔ sia zãa kaƒomɔ̃, si naa teteɖeanyi ɣesiaɣi le ʋuʋua katã me eye ate ŋu akpe ɖe lãmekawo ƒe dzidodo ŋu nyuie wu.
• 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 na ŋusẽ zazã atsɔ akɔ kpekpemeawo.
• Bent-Over Lateral Raise: Tɔtrɔ sia tɔa ŋku megbe deltoids, esi nèbɔbɔ ɖe anyi esime nèle kamededea wɔm.
• Abɔ Ðeka ƒe Axadzi Kɔkɔ: Wotsɔa alɔ ɖeka wɔa tɔtrɔ sia le ɣeyiɣi ɖeka me, si wɔnɛ be woate ŋu atsɔ susu aɖo abɔta ɖesiaɖe ŋu geɖe wu eye wòate ŋu ade dzesi lãmekawo ƒe masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.

Millised on head täiendavad harjutused Lever ƒe Axadzi Kɔkɔ?

• Fli si le Tsitrenu: Fli si le tsitrenu la tɔa ŋku deltoids kpakple trapezius lãmekawo hã, si kpena ɖe Lever Lateral Raise ŋu to tsitretsitsi ƒe dzogoe bubu nana me eye wòkpena ɖe ame ƒe tame ƒe ŋusẽ ŋu eye wòdaa asɔ.
• Bent Over Reverse Fly: Kamedede sia kpena ɖe Lever Lateral Raise ŋu to dɔwɔwɔ le megbe deltoids kple akɔta ƒe lãmeka siwo le etame ŋu, si naa abɔta ƒe kamedede si da sɔ eye wòkpena ɖe ame ŋu be wòanɔ te nyuie wu eye wòaxe mɔ ɖe abɔta ƒe abixɔxɔ nu.