Ŋgɔgbe Kɔkɔ

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

Sissejuhatus Ŋgɔgbe Kɔkɔ

Ŋgɔgbe Kɔkɔe nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe ŋgɔgbe deltoids, alo ŋgɔgbe abɔta ƒe lãmekawo koŋ ŋu, eye wowɔa dɔ ɖe akɔta ƒe akpa si le etame kple akɔta ƒe lãmeka siwo le etame dzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ, yewoƒe nɔnɔme, kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ Front Raises ade yewoƒe kamedede ƒe ɖoɖoa me be woana abɔta nate ŋu aʋuʋu, woali ke, eye yewoakpɔ ŋusẽ si le etame si da sɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Ŋgɔgbe Kɔkɔ

• Na wò nu vevi nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe, nàkɔ kpekpeme siwo le ŋgɔwò la blewuu, eye nàna wò abɔwo nabɔbɔ vie le abɔta.
• Do kpekpemeawo ɖe dzi vaseɖe esime wò abɔwo nasɔ kple anyigba eye dumbbells-awo naɖo abɔta.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi kpekpemeawo blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Ŋgɔgbe Kɔkɔ

• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na ŋusẽ zazã atsɔ akɔ kpekpemeawo. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi le abɔta. Ke boŋ zã wò lãmekawo nàtsɔ akɔ kpekpemeawo ɖe dzi ahaɖiɖi wo blewu le mɔ si dzi nàɖu nu.
• **Alénu Nyui**: Ne èle dumbbell alo barbell lém la, kpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o. Ele be wò asibidɛwo nadze ŋgɔ wò ŋutilã le nɔnɔme gbãtɔ me.
• **Ƒo asa na kpekpemewo keke ɖe enu wògbɔ eme**: Ƒo asa na kpekpemeawo kɔkɔ wu abɔta. Ne èkeke wò abɔta wògbɔ eme la, ate ŋu ana wò abɔta ƒe ƒunukpeƒewo nate ɖe edzi akpa eye wòana nàxɔ abi. Ðeko wòle be woakɔ kpekpemeawo ɖe dzi vaseɖe esime woaɖo abɔta.
• **Kpekpeme Tiatia Nyui

Ŋgɔgbe Kɔkɔ KKK

Kas algajad saavad teha Ŋgɔgbe Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Front Raise ƒe kamededea. Enye kamedede si le bɔbɔe vie si woɖoa taɖodzinu na abɔta, vevietɔ ŋgɔgbe deltoids. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele be gɔmedzelawo nakpɔ egbɔ be yewoasrɔ̃ aɖaŋu nyuitɔ eye ɖewohĩ woadi aɖaŋuɖoɖo tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Ŋgɔgbe Kɔkɔ?

• Incline Front Raise nye tɔtrɔ bubu si me nèwɔa kamededea le incline bench dzi, eye nèɖoa ta lãmekaawo ɖe dzogoe bubu dzi.
• Cable Front Raise nye tɔtrɔ si zãa kaƒomɔ̃, si naa teteɖeanyi ɣesiaɣi le ʋuʋua katã me.
• Alternating Front Raise nye tɔtrɔ si me nèkɔa abɔ ɖeka ɖe dzi le ɣeyiɣi ɖeka me, si wɔnɛ be wò susu nɔa lãmeka ƒe hatsotso ɖekaɖekawo ŋu.
• Plate Front Raise nye tɔtrɔ si me nèzãa kpekpeme ƒe agba ɖe barbell alo dumbbells teƒe, si ate ŋu awɔ nu ɖe ​​lãmekawo ŋu le mɔ vovovowo nu le kpekpeme ƒe mama ta.

Millised on head täiendavad harjutused Ŋgɔgbe Kɔkɔ?

• Lateral Raises: Abe Front Raises ene la, Lateral Raises tɔa ŋku deltoid lãmekawo, gake wowɔa dɔ ɖe axadzi alo axadzi ƒe akpa dzi koŋ, si ate ŋu akpe ɖe abɔta ƒe sɔsɔme kple dadasɔ ŋu wòanyo ɖe edzi, si akpe ɖe Front Raises ƒe ŋgɔgbe ƒe ŋkuléleɖenuŋu ŋu.
• Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu kpena ɖe Front Raises ŋu to dɔwɔwɔ le ŋgɔgbe kple axadzi deltoids siaa ŋu me, eye wowɔa dɔ le trapezius kple biceps ŋu, si ate ŋu ana abɔta ƒe ŋusẽ kple liƒo bliboa nadzi ɖe edzi.