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Axadzi Kɔkɔe

Ülatuse profiil

KehaosKote
VarustusAsi noa: "Ntepi."
Esmane LihasedDeltoid Lateral
Teisene LihasedDeltoid Anterior, Serratus Anterior
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Saage harjutuste raamatukogu taskusse!

Sissejuhatus Axadzi Kɔkɔe

Lateral Raise nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe abɔta ƒe lãmekawo koŋ ŋu, vevietɔ deltoids, si wɔnɛ be ame ƒe tame ƒe ŋusẽ kple liƒo nyona ɖe edzi. 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 kple ame ƒe kamedede ƒe ŋutete. Ame aɖe adi be yeawɔ kamedede sia be yeana abɔta ƒe gɔmesese nanyo ɖe edzi, be yeƒe nɔnɔme nanyo ɖe edzi, eye yeado alɔ gbesiagbedɔ siwo hiã be woakɔ wo alo atsɔ wo.

Ülatuse sooritamine: Sisuline õpetus Axadzi Kɔkɔe

  • Esi wò akɔta nanɔ teƒe ɖeka la, kɔ dumbbells la ɖe wò axadzi kple abɔta si nàbɔbɔ vie eye nàtsɔ wò asiwo akɔ ɖe ŋgɔ vie abe ɖe nèle tsi kɔm ɖe kplu me ene. Yi edzi nànɔ dzi yim vaseɖe esime wò abɔwo nasɔ kple anyigba.
  • Gbugbɔ ya esi nèle ʋuʋu sia wɔm eye nàtɔ vie sɛkɛnd ɖeka le etame.
  • Ðe dumbbells-awo ɖiɖi blewuu va ɖo afisi nèdze egɔme tsoe ne èle gbɔgbɔm.
  • Gbugbɔ ʋuʋu sia hena alesi wokafui be nàgbugbɔe awɔ.

Nõuanded sooritamiseks Axadzi Kɔkɔe

  • Lé asi nyuie: Lé kpekpemeawo ɖe asi eye nàtsɔ wò asibidɛwo adze ŋgɔ wo nɔewo eye nàbɔbɔ abɔta vie. Mele be kpekpemeawo nanɔ asi kam wò ŋutilã ŋu o. Mègalé kpekpemeawo sesĩe akpa o elabena esia ate ŋu ana asibidɛ nate ɖe dziwò.
  • Ʋuʋu si Dzi Woɖu: Do kpekpemeawo ɖe axadzi vaseɖe esime wò abɔwo nasɔ kple anyigba. Kpɔ egbɔ be ʋuʋua le blewu eye nèɖu edzi, ƒo asa na ʋuʋu si le ʋuʋum. Ele be wò abɔwo naxɔ ŋgɔ le ʋuʋua me, ke menye kpekpemeawo o.
  • Mègakɔe wòagbɔ eme o: Zã kpekpeme si sesẽ gake nàte ŋu akpɔ edzi. Kpekpeme siwo kpekpe akpa kɔkɔ ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi.
  • Ƒo Asa Na Ŋusẽ Zazã: Vodada si bɔ enye be woazã ŋusẽ atsɔ akɔ kpekpemeawo, si ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.

Axadzi Kɔkɔe KKK

Kas algajad saavad teha Axadzi Kɔkɔe?

Ẽ, gɔmedzelawo ate ŋu awɔ Lateral Raise ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Eɖea vi hã be hehenala alo ame ɖekaɖeka bibi aɖe nafia mɔ ame to mɔnu nyuitɔ dzi. Kamedede sia nyo ŋutɔ na abɔta ƒe lãmekawo ƒe ŋusẽdodo, vevietɔ deltoids.

Millised on tavalised variatsioonid Axadzi Kɔkɔe?

  • Bent-Over Lateral Raise: Tɔtrɔ sia tɔa ŋku megbe deltoids, esi nèbɔbɔ ɖe akɔta esime nèle raise la wɔm.
  • Front Lateral Raise: Le esi teƒe be nàkɔ kpekpemeawo ado goe ayi axawo dzi la, èkɔa wo ɖe wò ŋutilã ŋgɔ, eye nèɖoa taɖodzinu na ŋgɔgbe deltoid lãmekawo.
  • Incline Lateral Raise: Wowɔa esia le incline bench dzi, eye tɔtrɔ sia trɔa dzogoe si dzi woakɔe ɖo, si tea gbe ɖe megbe deltoids dzi wu.
  • Abɔ Ðeka ƒe Axadzi Kɔkɔ: Wotsɔa alɔ ɖeka wɔa tɔtrɔ sia le ɣeyiɣi ɖeka me, si wɔnɛ be woate ŋu atsɔ susu aɖo deltoid lãmeka ɖekaɖeka la ŋu geɖe wu.

Millised on head täiendavad harjutused Axadzi Kɔkɔe?

  • Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu kpena ɖe Axadzi Kɔkɔe ŋu to dɔwɔwɔ le deltoids ƒe axadzi kple ŋgɔgbe siaa, kpakple mɔ̃ siwo le etame, si naa kamedede si da sɔ le etame ƒe ŋusẽdodo me.
  • Front Raises: Front Raises tɔa ŋku ŋgɔgbe deltoids, si kpena ɖe Lateral Raise ŋu to egbɔkpɔkpɔ be abɔta ƒe lãmeka ƒe akpawo katã wɔ dɔ sɔsɔe me, si doa lãmeka ƒe tsitsi si da sɔ ɖe ŋgɔ.

Seotud märksõnad Axadzi Kɔkɔe

  • "Cable Lateral Raise kamedede".
  • "Abɔta ŋusẽdodo kamededewo".
  • "Cable kamededewo na abɔta".
  • "Axadzi Kɔkɔe kple Ka".
  • "Cable kamedede na abɔta lãmekawo".
  • "Alesi woawɔ Lateral Raise".
  • "Abɔta toning kple Cable Lateral Raise".
  • "Gym kamededewo hena abɔta ƒe ŋusẽ".
  • "Cable machine kamededewo na abɔta".
  • "Lateral Raise kamedede ƒe mɔnuwo".