Seated Front Raise

• Kehaos: Kote
• Varustus: Geduenuya
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sissejuhatus Seated Front Raise

Seated Front Raise nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe ŋgɔgbe deltoids koŋ ŋu, si naa abɔta ƒe liƒo kple eƒe tame ƒe ŋusẽ nyona ɖe edzi. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana yewoƒe tenɔnɔ nanyo ɖe edzi, yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoana dɔwɔwɔ ƒe ŋutete nadzi ɖe edzi na gbesiagbedɔwo.

Ülatuse sooritamine: Sisuline õpetus Seated Front Raise

• Ne èna wò akɔta nanɔ dzɔdzɔe eye wò nu vevitɔ nawɔ dɔ la, kɔ dumbbells siwo le ŋgɔwò la ɖe dzi vivivi, nàkeke wò abɔwo ɖe ŋgɔ tẽ eye nàna woasɔ kple anyigba.
• Tsɔ vie ne dumbbells-awo ɖo abɔta, eye nàkpɔ egbɔ be yeƒe abɔtawo le bɔbɔ vie be màgaxe wo o.
• Vivivi la, ɖiɖi dumbbells la ɖe anyi va ɖo afisi wodze egɔme tsoe, eye nàlé ʋuʋua dzi kpɔkpɔ me ɖe asi eye màɖe mɔ nuheŋusẽ nawɔ dɔa o.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yeƒe ʋuʋu le blewu eye yeaɖu edzi le kamedede bliboa me.

Nõuanded sooritamiseks Seated Front Raise

• Ʋuʋu si Dzi Woɖu: Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ akɔ kpekpemeawo. Ke boŋ kɔ kpekpemeawo ɖe dzi eye nàɖiɖi wo ɖe anyi blewu eye nàɖu wo dzi. Esia ana nàkpɔ egbɔ be wò abɔta, ke menye wò ŋutilã ƒe ŋusẽ, ye le dɔa wɔm, eye aɖe abixɔxɔ ƒe afɔkua hã dzi akpɔtɔ.
• Kpekpeme si Sɔ: Zã kpekpeme si sesẽ gake nàte ŋu akpɔ edzi na wò. Kpekpeme siwo kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi. Ne màte ŋu alé ɖokuiwò ɖe te o alo ne wò nɔnɔme le fu kpem la, ke ɖe kpekpeme dzi kpɔtɔ.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso Seated Front Raise me la, kpɔ egbɔ be yekɔ kpekpemeawo vaseɖe abɔta ƒe kɔkɔme ke eye yeɖiɖi wo ɖe anyi ake bliboe. Akpa aɖe kɔklɔ mawɔe bliboe o

Seated Front Raise KKK

Kas algajad saavad teha Seated Front Raise?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Front Raise ƒe kamededea. Enye kamedede bɔbɔe aɖe si me woɖoa ŋku abɔta ƒe lãmekawo, vevietɔ ŋgɔgbe deltoids. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme si mesẽ o eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woagaxɔ abi o. Anyo ɣesiaɣi be nàna hehenala alo kamedefefewɔla bibi aɖe nakpɔ dziwò alo afia mɔ wò ne èle egɔme dzem teti.

Millised on tavalised variatsioonid Seated Front Raise?

• Barbell Seated Front Raise: Le dumbbell teƒe la, tɔtrɔ sia zãa barbell, si ate ŋu aƒo lãmeka vovovowo nu ƒu eye wòana tsitretsitsi ƒomevi bubu.
• Single-Arm Seated Front Raise: Tɔtrɔ sia bia be woawɔ kamededea alɔ ɖeka ɖeka, si ate ŋu akpe ɖe ame ŋu be woaɖe lãmeka ɖekaɖekawo ɖe aga ahalé fɔ ɖe wo ŋu.
• Seated Front Raise with Resistance Bands: Tɔtrɔ sia zãa tsitretsiɖeŋu bands ɖe kpekpemewo teƒe, si naa tsitretsitsi ƒomevi bubu eye wònaa woate ŋu atrɔ asi le sesẽme ŋu bɔbɔe.
• Incline Bench Seated Front Raise: Le tɔtrɔ sia me la, woɖoa zikpui la ɖe incline dzi, si trɔa kamededea ƒe dzogoe eye wòɖoa taɖodzinu na abɔta ƒe lãmekawo ƒe akpa vovovowo.

Millised on head täiendavad harjutused Seated Front Raise?

• Lateral Raises: Lateral Raises kpena ɖe Seated Front Raises ŋu to taɖodzinu si le axadzi deltoids, siwo menye nu vevitɔ si ŋu wotsia dzi ɖo le ŋgɔgbe ƒe kɔkɔƒewo o, si wɔnɛ be abɔta ƒe ŋusẽ kple dadasɔ bliboa nyona ɖe edzi.
• Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu kpena ɖe Seated Front Raises ŋu elabena menye ŋgɔgbe deltoids koe woɖoa taɖodzinu na o ke boŋ mɔ̃awo kple axadzi deltoids hã, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ wu.