Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ

• Kehaos: Triceps, Ülemised õlad
• Varustus: Geduenuya
• Esmane Lihased: Triceps Brachii

Sissejuhatus Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ

Seated Bench Extension nye ŋusẽdodo ƒe kamedede nyui aɖe si ku ɖe wò afɔ etɔ̃ koŋ ŋu, si kpena ɖe ŋuwò be lãmekawo ƒe gbeɖiɖi kple gɔmesese nanyo ɖe edzi. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoadzi yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàwɔ gbesiagbedɔwo bɔbɔe, ana kamedede bliboa nadzi ɖe edzi, eye nàɖo kamedede ƒe ɖoɖo si da sɔ eye wòsɔ nyuie gbɔ.

Ülatuse sooritamine: Sisuline õpetus Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ

• Lé dumbbells la ɖe abɔta ƒe kɔkɔme eye wò asibidɛwo nadze ŋgɔ ŋgɔ, eye nàbɔbɔ wò abɔta ɖe dzogoe si nye dzidzenu 90 dzi.
• Do wò abɔwo ɖe dzi blewuu tẽe ɖo ta dzisasrãa gbɔ, eye nàkpɔ egbɔ be yeƒe abɔtawo le teƒe ɖeka eye yeate ɖe ta ŋu.
• Lé nɔnɔme sia me ɖe asi vie, nàse teteɖeanyi si le wò afɔkpodzi etɔ̃ me.
• Emegbe, ɖiɖi dumbbells la blewuu trɔ yi anyime va ɖo afisi wodze egɔme tsoe, eye nàkpɔ egbɔ be yelé wo dzi ɖum le ʋuʋua katã me. Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ

• Asiléle Nyuie: Lé barbell alo dumbbell la kple asiléƒe si le dzi (asibidɛwo dze ŋgɔ anyigba), eye ele be wò asiwo dome nadidi abe abɔta ene. Vodada si bɔ enye asiléƒe si keke akpa alo le kpuie akpa zazã, si ate ŋu ana wò asibidɛwo kple abɔta nate ɖe dzi madzemadzee.
• Ʋuʋu si Dzi Woɖu: Ne èle wò abɔwo kekem la, wɔe blewu eye nàɖu edzi. Ƒo asa na vodada si nye be nàƒu du aʋuʋui alo azã ŋusẽ atsɔ akɔ kpekpemea ɖe dzi. Esia ate ŋu ana woaxɔ abi eye maɖo ta tricep lãmekawo dzi nyuie o.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yekeke yeƒe abɔwo ɖe enu bliboe le ʋuʋua tame eye emegbe nàɖiɖi kpekpemea ɖe anyi ake vaseɖe esime wò abɔta naɖo abe a

Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ KKK

Kas algajad saavad teha Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Bench Extension ƒe kamededea. Gake ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme siwo le bɔbɔe wu eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woagaxɔ abi o. Wokafui hã be hehenala alo ame bibi aɖe nanɔ anyi si afia mɔe le ɖoɖoa me le gɔmedzedzea me.

Millised on tavalised variatsioonid Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ?

• Single-Arm Tricep Extension: Le tɔtrɔ sia me la, èwɔa kamededea alɔ ɖeka ɖeka, si wɔnɛ be wò susu nɔa tricep ɖesiaɖe ŋu ɖekaɖeka.
• Incline Bench Tricep Extension: Wowɔa tɔtrɔ sia le incline bench dzi, si trɔa kamededea ƒe dzogoe eye wòɖoa taɖodzinu na triceps ƒe akpa vovovowo.
• Bench Press si Woléna Kloe: Togbɔ be menye kekeɖenudɔ si wowɔna tsã o hã la, tɔtrɔ sia bia be woalé barbell la nyuie le bench press me, si ate ŋu akpe ɖe ame ŋu be woaɖo taɖodzinu na triceps tẽ wu.
• Lying Tricep Extension: Wogayɔnae be "skull crushers," wowɔa tɔtrɔ sia ne mlɔ zikpui gbadza dzi, kekea kpekpeme aɖe ɖe ta dzi tẽ, eye emegbe woɖiɖinɛ ɖe anyi va ɖoa ŋgonu.

Millised on head täiendavad harjutused Zikpui si Wobɔbɔ nɔ ƒe Kekeɖenudɔ?

• Close-Grip Bench Presses kpena ɖe Seated Bench Extensions ŋu to menye triceps ɖeɖeko ƒe gomekpɔkpɔ le eme o ke boŋ akɔta kple abɔta ƒe lãmekawo hã me, si wɔnɛ be ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple liƒo bliboa nyona ɖe edzi si le vevie ŋutɔ na Seated Bench Extensions wɔwɔ.
• Skull Crushers, abe Seated Bench Extensions ene, léa fɔ ɖe triceps ɖeɖe ɖe aga ŋu gake woƒe ʋuʋu ƒe ɖoɖo to vovo, si kpena ɖe lãmekawo ƒe dzidodo ŋu eye wòxea mɔ na lãmekawo ƒe tɔtrɔ ɖe nɔnɔmewo ŋu, si wɔnɛ be ŋusẽ kple lãmekawo ƒe tsitsi nɔa ŋgɔ yim ɖaa.