Mlɔƒe ƒe Abɔta Press

• Kehaos: Triceps, Ülemised õlad
• Varustus: Geduenuya
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Mlɔƒe ƒe Abɔta Press

Lying Elbow Press nye kamedede si ɖea vi si me wotsia dzi ɖe akɔta, abɔta, kple akɔta etɔ̃ koŋ ŋu, si wɔnɛ be ametia ƒe akpa si le etame ƒe ŋusẽ nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa le eƒe kpekpeme kple sesẽme ƒe asitɔtrɔ le mɔ vovovowo nu ta. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, woado nɔnɔme nyuitɔ ɖe ŋgɔ, eye woana ŋutilã ƒe dɔwɔwɔ bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Mlɔƒe ƒe Abɔta Press

• Lé dumbbell ɖe asi ɖesiaɖe me eye nàkɔ wo ɖe dzi ɖe wò akɔta, nàna wò abɔwo nakeke bliboe eye wò asibidɛwo nadze ŋgɔ wo nɔewo.
• Bli wò abɔta blewuu be nàɖiɖi kpekpemeawo ɖe anyi ɖo ta wò abɔta, eye nàkpɔ egbɔ be yeƒe abɔta te ɖe wò ŋutilã ŋu.
• Tsɔ vie ne dumbbells la te ɖe wò abɔta ŋu, emegbe nàgazi kpekpemeawo dzi va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Mlɔƒe ƒe Abɔta Press

• Ʋuʋu si Dzi Woɖu: Ele vevie be nàlé ʋuʋu blewu si dzi woaɖu me ɖe asi le kamededea katã me. Ƒo asa na tetekpɔ be nàna kpekpemeawo naɖiɖi kaba alo nàzã ŋusẽ atsɔ aƒo wo ɖe dzi. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi. Ðe kpekpemeawo ɖe anyi blewuu va ɖo wò akɔta ƒe axawo dzi, emegbe nàgazi wo dzi va ɖo afisi nèdze egɔme tsoe.
• Na Wò Akɔta Nanɔ gbadzaa: Vodada bubu si bɔ enye akɔta ƒoƒo le kamededea me. Esia ate ŋu ana nuteɖeamedzi si mehiã o naɖo wò akɔta eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Na wò akɔta nanɔ gbadzaa ɖe zikpui alo aba dzi le kamededea katã me.

Mlɔƒe ƒe Abɔta Press KKK

Kas algajad saavad teha Mlɔƒe ƒe Abɔta Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Elbow Press ƒe kamededea. Enye kamedede si le bɔbɔe vie si woɖoa taɖodzinu na akɔta kple afɔ etɔ̃ ƒe lãmekawo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wozã aɖaŋu nyuitɔ.

Millised on tavalised variatsioonid Mlɔƒe ƒe Abɔta Press?

• Cable Lying Triceps Extension bia be woazã kaƒomɔ̃, si naa tete ɖe ame ŋu ɖaa le kamededea katã me.
• Lying Elbow Press with Resistance Bands nye tɔtrɔ bubu, wozãa bands ɖe kpekpemewo teƒe, si ate ŋu afa tu wu ɖe ƒunukpeƒewo ŋu eye wòana woate ŋu atrɔ asi le tsitretsitsi ŋu bɔbɔe.
• Single-Arm Lying Elbow Press nye tɔtrɔ aɖe si tɔa ŋku alɔ ɖesiaɖe ɖekaɖeka, si kpena ɖe ame ŋu wòɖɔa ŋusẽ ƒe masɔmasɔ ɖesiaɖe ɖo.
• Wowɔa Incline Lying Elbow Press le incline bench dzi, wotrɔa kamededea ƒe dzogoe eye woɖoa taɖodzinu na triceps lãmeka ƒe akpa vovovowo.

Millised on head täiendavad harjutused Mlɔƒe ƒe Abɔta Press?

• Push-ups: Push-ups kpena ɖe Lying Elbow Press ŋu to lãmeka ƒe hatsotso mawo ke zazã me, siwo dometɔ aɖewoe nye akɔta, triceps, kple abɔta, gake wotsɔa nu vevitɔ kpena ɖe eŋu hena ŋutilã bliboa ƒe ŋusẽ kple liƒo.
• Tricep Dips: Tricep dips nye kpeɖeŋutɔ nyui aɖe na Lying Elbow Press elabena woɖoa taɖodzinu na triceps koŋ, si doa ŋusẽ lãmeka ƒe ƒuƒoƒo sia ƒe ŋusẽ kple dzidodo ɖe edzi, si le vevie ŋutɔ na Lying Elbow Press ƒe dɔwɔwɔ nyuie.