Tomebɔmb ƒe Axadzi Kɔkɔ

• Kehaos: Kote
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Deltoid Lateral
• Teisene Lihased: Deltoid Anterior, Deltoid Posterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sissejuhatus Tomebɔmb ƒe Axadzi Kɔkɔ

Landmine Lateral Raise nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe abɔta koŋ ŋu, evɔ wògawɔa dɔ le nu vevitɔ hã me eye wònaa liƒo bliboa nyona ɖe edzi. Kamedede sia sɔ 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 ɖe ame ƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu nu. Amewo adi be yewoatsɔ Landmine Lateral Raises ade yewoƒe kamedede me be wòana abɔta ƒe ŋusẽ nanyo ɖe edzi, ado nɔnɔme nyuitɔ ɖe ŋgɔ, eye wòana kamedede si wɔa dɔ nyuie nadzi ɖe edzi na gbesiagbedɔwo alo kamedefefewo.

Ülatuse sooritamine: Sisuline õpetus Tomebɔmb ƒe Axadzi Kɔkɔ

• Tsi tre ɖe barbell la ŋu, eye afɔwo dome didi abe abɔta ene, eye nàbɔbɔ vie le klowo gbɔ. Tsɔ wò ɖusi tsɔ barbell la ƒe nuwuwu, nàna wò abɔ nakeke bliboe eye wò asibidɛ nadze anyi.
• Na wò akɔta nanɔ dzɔdzɔe eye wò nu vevi nanɔ dɔ wɔm esi nèle barbell la kɔm ɖe axadzi vaseɖe esime wò alɔnu nasɔ kple anyigba. Ele be ʋuʋua natso wò abɔta ƒe ƒunukpeƒe, ke menye wò abɔta ƒe lãmekawo gbɔ o.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka, emegbe nàɖiɖi barbell la blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ kamededea le wò miame eye nàyi edzi anɔ axawo ɖɔlim hena xexlẽme si nèdi.

Nõuanded sooritamiseks Tomebɔmb ƒe Axadzi Kɔkɔ

• **Ʋuʋu si Dzi Woɖu**: Ʋuʋu blewu kple esi dzi ɖuna le vevie na kamedede sia. Ne èle ʋuƒoa kɔm ɖe dzi la, kpɔ egbɔ be yewɔe le mɔ si le bɔbɔe, si dzi nàɖu nu. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba, si ate ŋu ana nàxɔ abi.
• **Ƒo asa na kekeɖenudɔ si gbɔ eme**: Vodada si bɔ enye be nàkɔ atikplɔa ɖe dzi akpa, si ate ŋu ana wò abɔta nate ɖe dzi fũu akpa. Dze agbagba nàkɔ atikplɔa ɖe dzi vaseɖe esime wò alɔ nasɔ kple anyigba, eye nàwɔ dzogoe si nye dzidzenu 90 le abɔta.
• **Engage your Core**: Togbɔ be Landmine Lateral Raise ƒe susu le abɔta hã la, mègaŋlɔ be be yeawɔ wò core muscles ŋudɔ o. Esia akpe ɖe ŋuwò nàli ke ahada asɔ le kamededea me

Tomebɔmb ƒe Axadzi Kɔkɔ KKK

Kas algajad saavad teha Tomebɔmb ƒe Axadzi Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Landmine Lateral Raise ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàƒo asa na abixɔxɔ eye nàkpɔ egbɔ be nɔnɔme nyuitɔ. Wokafui hã be nàdi mɔfiame tso kamedede ŋuti nunyala alo hehenala si ate ŋu ana mɔfiame kple nyaŋuɖoɖo siwo sɔ na wò la gbɔ. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be amesiwo le kamedede gɔme dzem la nayi ŋgɔ blewu ahaɖo to woƒe ŋutilã ƒe dzesiwo.

Millised on tavalised variatsioonid Tomebɔmb ƒe Axadzi Kɔkɔ?

• Landmine Front Raise nye tɔtrɔ bubu si me le esi teƒe be nàkɔ kpekpeme la ɖe axadzi la, èkɔnɛ ɖe wò ŋutilã ŋgɔ, eye nèɖoa taɖodzinu na ŋgɔgbe deltoids.
• Landmine Squat to Press ƒoa squat kple lateral riise nu ƒu, eye wòwɔa dɔ le wò ŋutilã ƒe akpa si le ete kple wò tame siaa le ɣeyiɣi ɖeka me.
• Landmine Clean and Press nye tɔtrɔ si de ŋgɔ wu, si me wotsɔa powerlifting ƒe akpa aɖewo dea axadzi kɔkɔ si wozãna ɖaa la me.
• Standing Landmine Press nye tɔtrɔ bɔbɔe aɖe, afisi nèmia kpekpeme la ɖe ta dzi tẽ, eye wò susu nɔa abɔta kple afɔ etɔ̃ ƒe lãmekawo ŋu wu.

Millised on head täiendavad harjutused Tomebɔmb ƒe Axadzi Kɔkɔ?

• Overhead Press: Kamedede sia tɔa ŋku abɔta ƒe lãmekawo hã, vevietɔ ŋgɔgbe deltoids, si naa kamedede si da sɔ ne wotsɔe kpe ɖe Landmine Lateral Raise, si koŋ léa ŋku ɖe axadzi kple megbe deltoids ŋu.
• Bent-Over Reverse Fly: Kamedede sia tɔa ŋku megbeƒuwo kple akɔta ƒe lãmeka siwo le etame, si kpena ɖe Landmine Lateral Raise ŋu to dɔwɔwɔ ɖe lãmeka siwo me kamedede sia mate ŋu akpɔ gome le bliboe o ŋu, si wɔnɛ be wokpɔa egbɔ be yeda sɔ le abɔta.