Scapular ƒe Heheɖemegbe

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Trapezius Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Latissimus Dorsi

Sissejuhatus Scapular ƒe Heheɖemegbe

Scapular Pull-Up nye kamedede si ɖea vi si doa ŋusẽ lãmeka siwo ƒo xlã scapula la koŋ, si naa abɔta ƒe liƒo bliboa kple eƒe tame ƒe ŋusẽ nyona ɖe edzi. Enye kamedede nyui aɖe na kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo di be yewoadzi yewoƒe tame ƒe ŋusẽ ɖe edzi alo amesiwo le hayahayam tso abɔta ƒe abixɔxɔ me. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le heheɖemegbe ƒe tɔtrɔ bubuwo me, axe mɔ ɖe abɔta ƒe abixɔxɔ nu, eye wòana wò tenɔnɔ kple dɔwɔwɔ ƒe ʋuʋu nanyo ɖe edzi le gbesiagbegbenɔnɔ me.

Ülatuse sooritamine: Sisuline õpetus Scapular ƒe Heheɖemegbe

• Tsɔ wò abɔwo keke ɖe atikplɔa ŋu bliboe, si ana wò ŋutilã nanɔ fli dzɔdzɔe dzi tso ta va se ɖe wò afɔwo dzi, eye nàkpɔ egbɔ be wò afɔwo le anyigba.
• Dze ʋuʋua gɔme to wò abɔta ƒe asikewo hehe yi anyime kple megbe me evɔ màbɔbɔ wò abɔta alo aʋuʋu wò ŋutilã ayi dzi o.
• Lé nɔnɔme sia si me wobla nu ɖo la me ɖe asi vie, eye wò susu nanɔ wò akɔta ƒe lãmekawo ƒe tete ŋu.
• Ðe asi le eŋu blewuu trɔ yi afisi nèdze egɔme tsoe, si ana wò abɔta nakaka ɖe wo nɔewo ŋu, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Scapular ƒe Heheɖemegbe

• **Engage the Right Muscles**: Scapular pull-up la tɔa ŋku lãmeka siwo ƒo xlã wò abɔta, siwo dome trapezius kple rhomboids hã le, koŋ. Be lãmeka siawo nawɔ dɔ nyuie la, lé fɔ ɖe wò abɔta ƒe asikewo hehe yi anyime kple wo nɔewo ŋu, tsɔ wu be nàzã wò abɔwo alo wò tame atsɔ ahe ɖokuiwò ayi dzi.
• **Lé Dzɔdzɔmenuwo Dzi**: Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum. Ke boŋ wɔ kamededea blewuu eye nàɖu edzi. Esia ana lãmeka siwo sɔ la nawɔ dɔ le ʋuʋua katã me eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• **Ƒo asa na kekeɖenudɔ si gbɔ eme**: Vodada si bɔ enye be woakeke kɔ kple abɔta wòagbɔ eme le ʋuʋua tame. Esia ate ŋu ana

Scapular ƒe Heheɖemegbe KKK

Kas algajad saavad teha Scapular ƒe Heheɖemegbe?

Ẽ, gɔmedzelawo ate ŋu awɔ Scapular Pull-Up kamededea. Gake ele vevie be míade dzesii be lãmeka siwo ƒo xlã abɔtaƒuwo koŋ ŋue kamedede sia ku ɖo, eye ɖewohĩ wometsi abe alesi wòle le gɔmedzelawo gome ene o. Eyata ele vevie ŋutɔ be nàdze egɔme kple gbugbɔgagblɔ ʋɛ aɖewo eye nàdzi ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ne kamededea he vevesese alo vevesese aɖe vɛ la, anyo be nàdzudzɔ eye nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, alesi woawɔe nyuie kple aɖaŋu nyuitɔe nye nu vevitɔ si ana woaxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Scapular ƒe Heheɖemegbe?

• The Ring Scapular Pull-Up: Esi wozã kamedede ƒe asigɛwo ɖe bar teƒe ta la, eƒe akpa sia ɖea mɔ be woate ŋu aʋuʋu le teƒe geɖe wu eye wòdoa ŋusẽ lãmeka vovovowo.
• Assisted Scapular Pull-Up: Tɔtrɔ sia zãa tsitretsitsi ƒe ka siwo kpena ɖe eŋu le dziyiyi ƒe ʋuʋu me, si wɔnɛ be wò susu nɔa scapular retraction ŋu geɖe wu.
• Isometric Scapular Pull-Up: Le tɔtrɔ sia me la, èléa hehea ƒe nɔnɔme si le etame hena ɣeyiɣi aɖe si nèɖo, eye wò susu nɔa scapula ƒe tete ŋu.
• Abɔ Ðeka ƒe Akɔta Hehe: Tɔtrɔ deŋgɔ sia bia be woatsɔ alɔ ɖeka awɔ kamededea, si ana wòsesẽna ŋutɔ eye wòana abɔta nawɔ dɔ le mɔ tɔxɛ aɖe nu.

Millised on head täiendavad harjutused Scapular ƒe Heheɖemegbe?

• Dead Hangs: Ne èsrɔ̃ Dead Hangs la, àte ŋu atu asiléle ƒe ŋusẽ kple abɔta ƒe liƒo ɖo, si le vevie ŋutɔ be nàlé nɔnɔme nyuitɔ me ɖe asi eye nàɖu edzi le Scapular Pull-Ups me.
• Lat Pull-downs: Abe Scapular Pull-Ups ene la, Lat Pull-downs tɔa ŋku latissimus dorsi lãmeka si le vevie ŋutɔ na hehe ƒe ʋuʋu. Ne èdo ŋusẽ lãmeka sia la, àte ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le Scapular Pull-Ups me.