Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Miam Chest
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Pectoralis Major Clavicular Head
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii

Sissejuhatus Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe

Landmine Kneeling Squeeze Press nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe akɔta, abɔta, kple lãmeka veviwo koŋ ŋu, si wɔe be wònye kamedede si me wowɔa nu geɖe le le etame. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena edoa lãmekawo ƒe dadasɔ ɖe ŋgɔ, enaa woƒe liƒo nyona ɖe edzi, eye wònaa dɔwɔwɔ ƒe ŋusẽ nyona ɖe edzi. Amewo adi be yewoawɔ kamedede sia be yewoƒe tame ƒe ŋusẽ nadzi ɖe edzi, yewoƒe nɔnɔme nanyo ɖe edzi, eye yewoatsɔ nu vovovowo akpe ɖe yewoƒe kamedede ƒe ɖoɖoa ŋu.

Ülatuse sooritamine: Sisuline õpetus Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe

• Klo ɖe klo eveawo dzi anɔ adzɔge tso aŋea gbɔ abe abɔ ene, eye aŋea nanɔ ŋgɔwò tẽ.
• Tsɔ asi eveawo lé barbell la ƒe nuwuwu ɖe akɔta, eye nàna wò asiwo nate ɖe wo nɔewo ŋu eye wò abɔta nabɔbɔ.
• Tu barbell la tẽe le ŋgɔwò, eye nàkeke wò abɔwo ɖe enu bliboe esime nèle wò akɔta ƒe lãmekawo mimim.
• Tsɔ barbell la gbugbɔ va wò akɔta vivivi, eye nàlé wò akɔta ƒe lãmekawo ƒe tete ɖe te, eye nàgbugbɔe awɔe zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe

• Ðoƒe Nyui: bɔbɔ klo abe abɔ ɖeka ene tso barbell la gbɔ eye nàlée ɖe akɔta ƒe sɔsɔme. Ele be wò klowo nado tso wo nɔewo gbɔ abe akɔta ene, eye wò afɔbidɛwo natsɔ wo ade ete. Nɔnɔme sia ana nànɔ te sesĩe eye wòakpe ɖe ŋuwò nàda asɔ le kamededea me.
• Na Wò Nu Vevitɔ: Vodada si bɔ enye be màde nu vevitɔa me le kamededea me o. Hafi nàdze eƒoƒo gɔme la, kpɔ egbɔ be yebla yeƒe akɔta sesĩe. Esia akpe ɖe ŋuwò nàkpɔ wò akɔta ƒe akpa si le anyime ta eye wòana kamededea hã nawɔ dɔ nyuie wu.
• Ʋuʋu si Dzi Wokpɔna: Ne èle squeeze press wɔm la, tu barbell la yi ŋgɔ esime nèle wò akɔta ƒe lãmekawo mimim. Kpɔ egbɔ be yewɔ esia le mɔ si dzi nàɖu nu, eye nàƒo asa na ʋuʋu ɖesiaɖe si ate ŋu ana nàxɔ abi.

Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Landmine Kneeling Squeeze Press kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo ame bibi aɖe nafia mɔ wò le ʋuʋua me le gɔmedzedzea me. Kamedede sia tɔa ŋku akɔta, abɔta, kple akɔta etɔ̃, gake ewɔa dɔ ɖe ametia ƒe akpa vevi kple eƒe akpa si le ete hã dzi, si wɔe be wònye kamedede si me wowɔa nusianu le. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye woadzi woƒe ŋusẽ kple kpekpeme ɖe edzi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe?

• Landmine Half-Kneeling Squeeze Press: Le esi teƒe be nànɔ wò klowo dzi bliboe la, wodoa afɔ ɖeka ɖe anyigba, si wɔnɛ be dzogoe bubu kple kuxi bubu nɔa ametia ƒe akpa si le etame ŋu.
• Landmine Single Arm Kneeling Squeeze Press: Wotsɔa alɔ ɖeka wɔa tɔtrɔ sia le ɣeyiɣi ɖeka me, eye woƒe susu nɔa akpa ɖeka ƒe ŋusẽ kple dadasɔ ŋu.
• Landmine Kneeling Squeeze Press with Resistance Band: Woate ŋu atsɔ tsitretsitsi ƒe ka akpe ɖe barbell la ŋu hena kuxi bubu, si ana masɔmasɔ ɣesiaɣi le ʋuʋua katã me.
• Landmine Kneeling Squeeze Press with Rotation: Ne ètsɔ tɔtrɔ aɖe kpe ɖe press la tame la, ewɔa dɔ ɖe obliques la dzi eye wònaa kamedede ƒe akpa aɖe si wɔa dɔ kpena ɖe kamededea ŋu.

Millised on head täiendavad harjutused Tomebɔmb si Klo Klona Ðe Ame Ŋu ƒe Nyadzɔdzɔdɔwɔƒe?

• Cable Crossover: Kamedede sia tɔa ŋku akɔta ƒe lãmekawo hã, gake eƒoa nu tso akɔta ƒe akpa si le gota koŋ ŋu, si naa kamedede si me kɔ nyuie ne wotsɔe kpe ɖe Landmine Kneeling Squeeze Press ŋu, si koŋ tɔa ŋku akɔta ememetɔ.
• Tricep Dips: Kamedede sia kpena ɖe Landmine Kneeling Squeeze Press ŋu to triceps, si nye lãmeka ƒe hatsotso evelia si wozãna le press me la, taɖodzinu ɖoɖo me. Esia kpena ɖe ame ŋu be ŋgɔyiyi si da sɔ eye ate ŋu ana dɔwɔwɔ bliboa nanyo ɖe edzi le nyadzɔdzɔŋlɔlawo ƒe dɔa me.