Scapula ƒe Kɔkɔme ƒe Blanuiléle
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Sissejuhatus Scapula ƒe Kɔkɔme ƒe Blanuiléle
Scapula Elevation Depression nye kamedede si ɖea vi si koŋ wòku ɖe lãmeka siwo le wò akɔta ƒe akpa si le etame ŋu, si wɔnɛ be abɔta ƒe liƒo kple nɔnɔme bliboa nyona ɖe edzi. Enyo ŋutɔ na ame ɖekaɖeka siwo ƒoa wo ɖokui ɖe nuwɔna siwo hiã be woaɖu abɔta dzi sesĩe alo na amesiwo le didim be yewoaɖɔ woƒe nɔnɔme ƒe masɔmasɔwo ɖo. Ne ame aɖe wɔ kamedede sia la, ate ŋu ana woƒe abɔta ƒe lãmesẽ nanyo ɖe edzi, aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye wòana ame ƒe tame ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi.
Ülatuse sooritamine: Sisuline õpetus Scapula ƒe Kɔkɔme ƒe Blanuiléle
- Do wò abɔta ɖe dzi blewuu ɖo ta wò towo gbɔ, abe ɖe nèle agbagba dzem be yeaɖe abɔta ene, lée ɖe asi vie le ʋuʋua tame.
- Vivivi la, ɖiɖi wò abɔta ɖe teƒe si nèdze egɔme tsoe, eye nàtsɔ wò susu aɖo anyime abe alesi nànɔ dzi yim ene.
- Azɔ, dze agbagba nàtu wò abɔta ɖe anyi wu, abe ɖe nèle agbagba dzem be yeaɖo anyigba ene, lée ɖe asi vie le ʋuʋua ƒe gɔme.
- Trɔ yi afisi nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ, eye nàlé wò ʋuʋuwo dzi ɖum ahanɔ bɔbɔe le ɣeyiɣi bliboa me.
Nõuanded sooritamiseks Scapula ƒe Kɔkɔme ƒe Blanuiléle
- Ʋuʋu Siwo Dzi Wokpɔna: Ne èle kamededea wɔm la, kpɔ egbɔ be yeƒe ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba elabena esia ate ŋu ahe lãmekawo ƒe tete vɛ. Ke boŋ lé fɔ ɖe nya ɖesiaɖe si wogbugbɔ gblɔ ƒe nyonyome ŋu tsɔ wu be nàlé fɔ ɖe agbɔsɔsɔ si wogbugbɔ gblɔ ŋu.
- Zã Kpekpeme Si Sɔ: Ne èle kpekpeme alo tsitretsitsi ƒe ka zãm la, kpɔ egbɔ be wosɔ ɖe wò kamedede ƒe seƒe nu. Kpekpeme siwo kpekpe akpa zazã ate ŋu ana nàgblẽ wò nɔnɔme me, evɔ esiwo le bɔbɔe akpa ya mate ŋu atsi tre ɖe lãmekaawo ŋu nyuie o.
- Ƒo asa na kekeɖenudɔ si gbɔ eme: Vodada si bɔ enye be woakeke afisi woate ŋu aʋuʋui wòagbɔ eme. Ne èle wò abɔta kɔm ɖe dzi la, kɔ wo ɖe dzi vaseɖe esime woasɔ kple wò towo ko. Ne èle wo tem ɖe anyi la, ɖiɖi wo ɖe anyi vaseɖe esime woanɔ akpaɖekedzimademade me ko
Scapula ƒe Kɔkɔme ƒe Blanuiléle KKK
Kas algajad saavad teha Scapula ƒe Kɔkɔme ƒe Blanuiléle?
Ẽ, gɔmedzelawo ate ŋu awɔ Scapula Elevation Depression kamededea godoo. Enye kamedede bɔbɔe aɖe si mehiã dɔwɔnu boo aɖeke o eye ate ŋu akpe ɖe ame ŋu ŋutɔ be abɔta nate ŋu aʋuʋu eye wòali ke nyuie wu. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdze egɔme blewu eye wò susu nanɔ nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Ne anya wɔ la, eɖea vi be hehenala alo kamededeŋutinunyala nafia mɔ wò le kamededea me zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be yele ewɔm nyuie.
Millised on tavalised variatsioonid Scapula ƒe Kɔkɔme ƒe Blanuiléle?
- Overhead Barbell Shrug nye tɔtrɔ bubu, afisi amea kɔa barbell ɖe woƒe ta dzi eye wòwɔa abɔta ʋuʋu ƒe ʋuʋu.
- Resistance Band Shrug nye tɔtrɔ si me amea zãa tsitretsiɖeŋu band tsɔ hea masɔmasɔ vɛ esime wòle scapula kɔkɔ kple blanuiléle wɔm.
- Seated Cable Row nye alesi wowɔa kamededeae le mɔ bubu nu, eye woƒe susu nɔa scapula ƒe teteɖeanyi ŋu to ka si woda kpekpeme na hehe yi ŋutilãa gbɔ ne wobɔbɔ nɔ anyi me.
- Incline Bench Dumbbell Shrug nye tɔtrɔ bubu, afisi amea mlɔa ŋkume ɖe anyi le incline bench dzi eye wòwɔa abɔta ʋuʋua kple dumbbells le asi me.
Millised on head täiendavad harjutused Scapula ƒe Kɔkɔme ƒe Blanuiléle?
- Dumbbell Overhead Press nye kamedede bubu si ɖea vi si kpena ɖe Scapula Elevation Depression ŋu, elabena ewɔa dɔ le deltoids, upper pectorals, kple trapezius lãmekawo ŋu, eye esiawo katã kpena ɖe scapulae ƒe ʋuʋu yi dzi kple anyime ŋu, si wɔnɛ be woƒe ʋuʋu kple ŋusẽ nyona ɖe edzi.
- Lat Pulldowns hã nye kamedede nyui aɖe si kpena ɖe wo nɔewo ŋu, elabena woɖoa taɖodzinu na latissimus dorsi, si nye lãmeka vevi aɖe si kpɔa gome le lãkusiwo ƒe teteɖeanyi me, si wɔnɛ be lãkusiwo ƒe ʋuʋu kple ŋusẽ nɔa wo ŋu.
Seotud märksõnad Scapula ƒe Kɔkɔme ƒe Blanuiléle
- Scapula Elevation Blanuiléle ƒe kamedede
- Ŋutilã ƒe kpekpeme ƒe akɔta kamedede
- Scapula ƒe ʋuʋu ƒe kamededewo
- Ŋutilã ƒe kpekpeme Scapula Kɔkɔ Blanuiléle
- Kamedede siwo doa ŋusẽ akɔta
- Scapula Elevation Blanuiléle ƒe mɔnu
- Ŋutilã ƒe kpekpeme kamedede na akɔta
- Scapula Elevation Blanuiléle ƒe hehexɔxɔ
- Aƒeme kamedede hena akɔta ƒe ŋusẽdodo
- Scapula Elevation Blanuiléle ŋutilã ƒe kpekpeme kamedede