Lever ƒe abɔta

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Trapezius Upper Fibers
• Teisene Lihased: Levator Scapulae, Trapezius Middle Fibers

Sissejuhatus Lever ƒe abɔta

Lever Shrug nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe trapezius ƒe lãmeka siwo le etame koŋ ŋu, si ate ŋu akpe ɖe ame ŋu wòanɔ te nyuie wu, abɔta nali ke, eye wòana ame ƒe tame ƒe ŋusẽ 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 be wòasɔ kple ame ƒe ŋutete. Amewo adi be yewoawɔ kamedede sia be yewoƒe kɔ kple abɔta ƒe lãmekawo nate ŋu ado dzi, ado alɔ nu kpekpewo kɔklɔ le kamedede bubuwo me, eye woaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Lever ƒe abɔta

• Ne èna wò abɔwo nanɔ dzɔdzɔe la, tsɔ wò abɔtawo yi dzi alesi nàte ŋui, nàkpɔ egbɔ be yetsɔ yeƒe abɔta le kɔm ke menye kple wò abɔta alo abɔta o.
• Lé etame ƒe nɔnɔme me ɖe asi sɛkɛnd ɖeka alo eve, eye nàse wò trapezius lãmeka siwo le etame la ƒe tete.
• Ðe lever la ɖe anyi blewuu trɔ yi afisi wòdze egɔme tsoe, eye nàkpɔ egbɔ be menye ɖeko yeɖe mɔ nɛ wòdze anyi o, ke boŋ yele ɖiɖi dzi ɖum.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi, zi geɖe la, enɔa 10 va ɖo 15 le ƒuƒoƒo ɖesiaɖe me.

Nõuanded sooritamiseks Lever ƒe abɔta

• **Ʋuʋu Siwo Dzi Woɖu**: Ne èle lever la kɔm la, ele vevie be nàzã ʋuʋu blewu, si dzi wokpɔna. Ƒo asa na ʋuʋudedi alo ŋusẽ zazã atsɔ akɔ kpekpemea, elabena esia ate ŋu ana nàxɔ abi. Ke boŋ, wò susu nanɔ wò abɔta ƒe lãmekawo zazã atsɔ akɔ lever la dzi ŋu.
• **Ƒo asa na Agbatsɔtsɔ fũu**: Vodada si bɔ ne wole Lever Shrug wɔm enye be woazã kpekpeme fũ akpa. Esia ate ŋu ahe teteɖeanyi kple abi vɛ, eye ate ŋu ana màgazã nɔnɔme nyuitɔ hã o. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• **Range of Motion**: Bubu si bɔ

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 be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be nàna hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be nàkpɔ egbɔ be yese aɖaŋu nyuitɔ gɔme. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, kpekpeme dzi ɖeɖe kpɔtɔ vivivi le ɣeyiɣi aɖe megbe ne ŋusẽ le nyonyom ɖe edzi nye mɔnu nyuitɔ kekeake.

Millised on tavalised variatsioonid Lever ƒe abɔta?

• Barbell Shrug: Le tɔtrɔ sia me la, woléa barbell ɖe wò ŋutilã ŋgɔ eye wò asiwo dome didi abe abɔta ene, eye nètsɔa wò abɔta yia dzi.
• Behind-The-Back Barbell Shrug: Esɔ kple barbell shrug, gake woléa barbell la ɖe wò ŋutilã megbe be wòaɖo taɖodzinu na lãmeka vovovowo.
• Abɔtatsɔtsɔ le Ta Dzi: Tɔtrɔ sia bia be nàtsɔ abɔ dzɔdzɔe alé barbell alo dumbbells ɖe ta dzi, eye emegbe nàtsɔ abɔta akɔ ɖe dzi.
• Kettlebell Shrug: Le tɔtrɔ sia me la, èléa kettlebell ɖe asi ɖesiaɖe me le wò axawo dzi eye nètsɔa wò abɔtawo yia dzi, si naa kpekpeme mama vovovo ne wotsɔe sɔ kple dumbbells alo barbells.

Millised on head täiendavad harjutused Lever ƒe abɔta?

• Bent Over Rows ate ŋu akpe ɖe Lever Shrugs ŋu esi wo ame evea siaa wɔa dɔ le akɔta ƒe lãmeka siwo le etame, vevietɔ trapezius kple rhomboids, si doa nɔnɔme nyuitɔ ɖe ŋgɔ eye wòɖea akɔta ƒe abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Dumbbell Shoulder Presses ateŋu anye kpeɖeŋutɔ nyui aɖe na Lever Shrugs elabena togbɔ be abɔta ƒoƒo tɔa ŋku mɔ̃ siwo le etame hã la, abɔta presss xɔa titina kple ete ƒe mɔ̃wo kpakple deltoids, si naa kamedede si da sɔ wu na abɔta ƒe alidziblanu.