Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

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

Sissejuhatus Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

Seated Behind Head Military Press nye kamedede si wɔa dɔ ŋutɔ si ŋu wotrɔ asi le be wòado ŋusẽ abɔta ƒe lãmekawo, akɔta ƒe akpa si le etame, kple abɔta ƒe lãmekawo eye wòana woƒe lãme nasẽ. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso gɔmedzela siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi dzi va ɖo kamedefefewɔla deŋgɔ siwo ƒe taɖodzinue nye be yewoana yewoƒe dɔwɔwɔ nanyo ɖe edzi dzi. Amewo ate ŋu atiae be yewoawɔ kamedede sia menye le eƒe ŋutilã me viɖewo ta ko o, ke le ŋutete si le esi be wòana ame ƒe nɔnɔme nanyo ɖe edzi, ana ame nali ke ɖe edzi, eye wòana ame ƒe tame nada asɔ eye ŋusẽ nanɔ eŋu wu hã ta.

Ülatuse sooritamine: Sisuline õpetus Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• Kɔ barbell la ɖe dzi eye nàdae ɖe wò ta megbe le kɔ ƒe ɖoɖo nu, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Esi wò akɔta nanɔ zikpui la ŋu sesĩe eye nàdo wò afɔ ɖe anyigba la, te barbell la ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe.
• Tsɔe tɔ vie le ʋuʋua tame, emegbe nàɖiɖi aŋea blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe le wò ta megbe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yekpɔ yeƒe ʋuʋu dzi eye yeƒe nu vevitɔa le dɔ wɔm le kamededea katã me.

Nõuanded sooritamiseks Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• **Alénu Nyui**: Lé barbell la kple asiléƒe si keke vie wu abɔta ƒe kekeme le wo nɔewo gbɔ. Ele be wò asibidɛwo nadze ŋgɔ ŋgɔgbe. Asiléle si mesɔ o ate ŋu ana asibidɛwo kple abɔta nate ɖeɖi ame ŋu eye wòaxɔ abi.
• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum. Ðe ʋuƒoa ɖe anyi blewuu le wò ta megbe vaseɖe esime wò abɔta nadze dzogoe 90 dzi, emegbe nàtu aŋea ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe. Ʋuʋu blewu si dzi wokpɔna akpe ɖe lãmekaawo ŋu be woawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• **Ƒo asa na wò akɔta ƒe akɔta ƒoƒo**: Vodada ɖeka si bɔ enye be nàtsɔ akɔta aɖo akɔta ne èle barbell la kɔm. Esia ate ŋu ana nuteɖeamedzi si mesɔ o nanɔ akɔta ƒe akpa si le anyime eye wòana wòaxɔ abi. Milé eme ɖe asi ɣesiaɣi

Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe KKK

Kas algajad saavad teha Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Behind Head Military Press ƒe kamededea, gake ele vevie be míade dzesii be enye ʋuʋu si de ŋgɔ wu si bia be abɔta nate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie eye wòanɔ nɔnɔme nyui me. Ate ŋu ana ame naxɔ abi le abɔta ne womewɔe vodadatɔe o. Ele be gɔmedzelawo nadze egɔme kple kpekpeme siwo le bɔbɔe wu eye woƒe susu nanɔ nɔnɔmea bibi ŋu hafi atsɔ kpekpeme geɖe akpe ɖe eŋu. Wokafui hã be ame ŋutɔ ƒe hehenala alo ame bibi aɖe nanɔ asiwò si afia mɔ ahakpɔ edzi ne èle kamedede mawo gɔme dzem.

Millised on tavalised variatsioonid Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

• Vovototo bubue nye Seated Dumbbell Press, afisi le esi teƒe be nàzã barbell la, èzãa dumbbells siwo ate ŋu akpe ɖe ŋuwò nàɖɔ lãmekawo ƒe masɔmasɔwo ɖo eye wòana ʋuʋu ƒe didime nadzi ɖe edzi.
• Seated Arnold Press nye tɔtrɔ etɔ̃lia, si wotsɔ ŋkɔ na Arnold Schwarzenegger, si me wotsɔa ʋuʋudedi si wotsɔa abɔta ƒe lãmekawo wɔa dɔe le mɔ bubu nu la dea eme.
• Seated Neutral Grip Military Press nye tɔtrɔ bubu, afisi nèléa dumbbells la le kple asibidɛwo dze ŋgɔ wo nɔewo, eye wò susu nɔa ŋgɔgbe deltoids ŋu wu.
• Mlɔeba la, Seated Front Military Press nye tɔtrɔ si me womia barbell la le ta ŋgɔ tsɔ wu be woazi edzi, si ate ŋu anɔ bɔbɔe wu le abɔta ƒe ƒunukpeƒewo na ame ɖekaɖeka aɖewo.

Millised on head täiendavad harjutused Wobɔbɔ nɔ Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

• Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu kpena ɖe ame ŋu wòdoa ŋusẽ trapezius kple deltoid lãmeka siwo hã wɔa dɔ le Seated Behind Head Military Press me, si wɔnɛ be ŋusẽ kple liƒo si hiã na abɔta ƒe kamedede vevi sia dzina ɖe edzi.
• Mo Hehe: Mohehe tɔa ŋku megbe deltoids kple rotator cuff lãmekawo. Woŋea aɖaba ƒua lãmeka siawo dzi zi geɖe le kamedede geɖe me, gake wole vevie na abɔta ƒe lãmesẽ kple dadasɔ, si wɔe be mo hehe nye kpeɖeŋutɔ deblibo na Seated Behind Head Military Press si koŋ tɔa ŋku ŋgɔgbe kple titina deltoids.