Ŋgɔgbe Abɔta Kɔkɔ

• Kehaos: Kote
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior

Sissejuhatus Ŋgɔgbe Abɔta Kɔkɔ

Front Shoulder Raise nye ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe ŋgɔgbe ƒe deltoids koŋ ŋu, si kpena ɖe ame ŋu be abɔta nate ŋu aʋuʋu nyuie wu eye wòaɖe lãmekawo gɔme nyuie wu. Esɔ 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 ŋutetewo nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, yewoƒe tenɔnɔ nanyo ɖe edzi, eye yewoƒe ŋutilã nada asɔ, si ƒe amadede sɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Ŋgɔgbe Abɔta Kɔkɔ

• Na wò abɔta nabɔbɔ vie eye wò asibidɛwo nadze ŋgɔ wò ŋutilã, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Kɔ dumbbells la ɖe dzi blewuu tẽ le ŋgɔwò vaseɖe esime woaɖo abɔta, eye nàna wò akɔta nanɔ teƒe ɖeka.
• Lé nɔnɔme si nèbla la me ɖe asi hena ɣeyiɣi kpui aɖe esi nèle wò abɔta ƒe lãmekawo mimim.
• Vivivi la, ɖiɖi dumbbells la ɖe anyi va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé kpekpemeawo dzi ɖuɖu me ɖe asi le ʋuʋua katã me.

Nõuanded sooritamiseks Ŋgɔgbe Abɔta Kɔkɔ

• Na Wò Nu Vevi Nawɔ Dɔ: Ne ètsɔ wò nu vevitɔ la, akpe ɖe ŋuwò nàda asɔ ahali ke le kamededea me. Ekpɔa egbɔ hã be susu nɔa wò abɔta ƒe lãmekawo ŋu ke menye wò akɔta alo ŋutilã ƒe akpa bubuwo o.
• Ƒo asa na Kpekpeme Kɔkɔ: Vodada si bɔ enye kpekpeme siwo kpekpe akpa kɔklɔ. Esia ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Anyo wu be nàdze egɔme kple kpekpeme siwo le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Dzra Ʋuʋua Dzi: Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ akɔ kpekpemeawo. The

Ŋgɔgbe Abɔta Kɔkɔ KKK

Kas algajad saavad teha Ŋgɔgbe Abɔta Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Front Shoulder Raise ƒe kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame aɖe si nya nu tso kamedede ŋu, abe hehenala ene, nalé ŋku ɖe wò agbalẽvia ŋu be yeakpɔ egbɔ be yele kamededea wɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàdo dzo do ŋgɔ eye nàkeke ɖokuiwò le ewɔwɔ vɔ megbe.

Millised on tavalised variatsioonid Ŋgɔgbe Abɔta Kɔkɔ?

• Barbell Front Shoulder Raise: Tɔtrɔ sia zãa barbell ɖe dumbbell teƒe, si wɔnɛ be kpekpeme bliboa si wole kɔm la dzina ɖe edzi.
• Cable Front Shoulder Raise: Le tɔtrɔ sia me la, wozãa kaƒomɔ̃ tsɔ naa tsitretsitsi, si woate ŋu atrɔ asi le wòasɔ ɖe wò ŋusẽ ƒe sesẽme nu.
• Incline Bench Front Shoulder Raise: Wowɔa tɔtrɔ sia ne mlɔ anyi ŋkume ɖe anyi le incline bench dzi, si tɔa ŋku abɔta ƒe lãmekawo tso dzogoe bubu dzi.
• Resistance Band Front Shoulder Raise: Tɔtrɔ sia zãa resistance band, si ate ŋu afa tu wu le ƒunukpeƒewo eye wòana tsitretsitsi si trɔna le ʋufɔti bliboa me.

Millised on head täiendavad harjutused Ŋgɔgbe Abɔta Kɔkɔ?

• Axadzi Kɔkɔe: Abe alesi wòle le Ŋgɔgbe Abɔta Kɔkɔe gome ene la, kamedede sia hã ɖea abɔta ƒe lãmekawo ɖe vovo hedoa ŋusẽe, eye wòɖoa taɖodzinu ɖe ​​axadzi deltoid koŋ ŋu eye wònana abɔta ƒe akpaa tsina nyuie.
• Fli Siwo Tsi Tre: Kamedede sia kpena ɖe Ŋgɔgbe Abɔta Kɔkɔe ŋu to taɖodzinu si le etame trapezius kple deltoids, siwo dome megbe deltoid si dzi woŋea aɖaba ƒua zi geɖe hã le, si wɔnɛ be abɔta ƒe ŋusẽ kple liƒo bliboa dzina ɖe edzi.