Tsitretsitsi le Kɔ Megbe Press

• Kehaos: Kote
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sissejuhatus Tsitretsitsi le Kɔ Megbe Press

Standing Behind Neck Press nye ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe abɔta ƒe lãmekawo koŋ ŋu, eye wògawɔa dɔ le akɔta ƒe akpa si le etame kple abɔta ƒe akpa etɔ̃ hã ŋu. Esɔ na amesiwo le kamedede ƒe ɖoƒe si le titina, vevietɔ kamedefefewɔla siwo di be yewoana yewoƒe tame ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Amewo ate ŋu ade kamedede sia woƒe ɖoɖowɔɖiwo me be woatsɔ ana woƒe nɔnɔme nanyo ɖe edzi, ana lãmekawo nada asɔ, eye woana woƒe ŋusẽ bliboa kple woƒe dɔwɔwɔ le kamedefefe alo gbesiagbedɔwo me nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Tsitretsitsi le Kɔ Megbe Press

• Kɔ barbell la ɖe dzi eye nàdae ɖe wò ta megbe, le wò abɔta ƒe dzidzeme lɔƒo, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Mia barbell la blewuu yi dzi vaseɖe esime wò abɔwo nakeke ɖe ta dzi bliboe.
• Tɔ vie le etame, emegbe nàɖiɖi barbell la blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe le wò kɔ megbe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye yeƒe nuto nawɔ dɔ le kamededea katã me.

Nõuanded sooritamiseks Tsitretsitsi le Kɔ Megbe Press

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba si me ʋuʋudedi le. Ke boŋ kɔ barbell la ɖe dzi eye nàɖiɖie ɖe anyi blewuu, si dzi nàɖu. Menye ɖeko esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ko o, ke enaa lãmekawo hã wɔa dɔ geɖe wu, si wɔnɛ be kamededea wɔa dɔ nyuie wu.
• Ƒo asa na agbatsɔtsɔ fũu akpa: Vodada ɖeka si bɔ enye agbagbadzedze be yeakɔ kpekpeme si sɔ gbɔ akpa kaba akpa. Dze egɔme kple kpekpeme si nàte ŋu akɔ bɔbɔe hena 8-12 reps, eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Agba tsɔtsɔ fũ ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi.
• Na Wò Nu Vevitɔ Nawɔ Dɔ: Le kamededea katã me la, na wò lãmeka veviwo nanɔ dɔ wɔm. Esia akpe ɖe ŋuwò nàda asɔ ahali ke, kpakple...

Tsitretsitsi le Kɔ Megbe Press KKK

Kas algajad saavad teha Tsitretsitsi le Kɔ Megbe Press?

Standing Behind Neck Press kamedede ate ŋu asesẽ na gɔmedzelawo le abɔta ƒe asitɔtrɔ kple ŋusẽ si wòbia ta. Ate ŋu ana ame naxɔ abi hã ne womewɔe nyuie o. Gɔmedzelawo adi be yewoadze egɔme kple abɔta kamedede bɔbɔewo abe abɔta tete alo axadzi kɔdzi si wozãna ɖaa ene, eye vivivi la, woawɔ dɔ vaseɖe kamedede siwo sesẽ wu dzi. Abe alesi wònɔna ɖaa ene la, ele vevie be nàƒo nu kple kamedede ŋuti nunyala alo hehenala be nàkpɔ egbɔ be eƒe nɔnɔme kple aɖaŋu sɔ.

Millised on tavalised variatsioonid Tsitretsitsi le Kɔ Megbe Press?

• Dumbbell Behind Neck Press: Le esi teƒe be woazã barbell la, tɔtrɔ sia bia be woazã dumbbells, si ate ŋu akpe ɖe ame ŋu wòada asɔ nyuie wu eye wòaɖe abɔta ɖesiaɖe ɖe vovo ɖekaɖeka.
• Smith Machine Behind Neck Press: Tɔtrɔ sia zãa Smith mɔ̃, si naa mɔ si fiaa mɔ barbell, si wɔnɛ be kamededea nɔa dedie eye wò dzi ɖuɖu nɔa bɔbɔe.
• Single Arm Behind Neck Press: Tɔtrɔ sia bia be woazi alɔ ɖeka dzi le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ.
• Incline Behind Neck Press: Wowɔa tɔtrɔ sia le incline bench dzi, si trɔa press la ƒe dzogoe, eye wòɖoa ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.

Millised on head täiendavad harjutused Tsitretsitsi le Kɔ Megbe Press?

• Lateral Dumbbell Raises hã kpena ɖe Standing Behind Neck Press ŋu esi woƒe susu nɔa axadzi deltoids ŋu, si kpena ɖe abɔta ƒe lãmekawo ŋu be woado ŋusẽ wo ahada asɔ, si ate ŋu ana dɔwɔwɔ bliboa kple liƒo nanyo ɖe edzi le press la me.
• Overhead Tricep Extensions nye kamedede bubu si kpe ɖe eŋu elabena woɖoa taɖodzinu na triceps, si nye lãmeka evelia ƒe ƒuƒoƒo si wozãna le Standing Behind Neck Press me, si wɔnɛ be ŋusẽ kple dzidodo nanyo ɖe edzi le lãmeka siawo me eye wòate ŋu ana press la ƒe dɔwɔwɔ bliboa nanyo ɖe edzi.