Bench Press ƒe Nyadzɔdzɔdɔwɔƒe
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Sissejuhatus Bench Press ƒe Nyadzɔdzɔdɔwɔƒe
Bench Press nye ŋusẽdodo ƒe kamedede si wonya nyuie si me wotsia dzi ɖe akɔta, abɔta, kple akɔta etɔ̃ koŋ ŋu, si wɔnɛ be ŋutilã ƒe akpa si le etame ƒe lãmekawo tsina. Esɔ na amesiame, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla bibiwo dzi, siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe dzidodo nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ bench press ade yewoƒe ɖoɖowɔɖi me le eƒe dɔwɔwɔ nyuie le ŋutilã ƒe dɔwɔwɔ nyuie wu, ƒuwo ƒe lãmesẽ dodo ɖe ŋgɔ, kple ŋutilã ƒe wɔwɔme nyonyo me ta.
Ülatuse sooritamine: Sisuline õpetus Bench Press ƒe Nyadzɔdzɔdɔwɔƒe
- Lé barbell la kple wò asiwo keke vie wu abɔta ƒe kekeme, eye asibidɛwo nadze ŋgɔ wò afɔwo, eye nàkɔe tso agbatsɔkekea dzi, eye nàlée ɖe wò akɔta tẽe eye nàkeke wò abɔwo ɖe enu bliboe.
- Ðe barbell la ɖe anyi blewuu va ɖo wò akɔta esime nèle wò abɔtawo dzi le dzogoe 90 me.
- Ne barbell la nya ka wò akɔta ko la, gbugbɔe tu yi dzi va ɖo afisi nèdze egɔme tsoe esime nèle wò akɔta lém ɖe zikpui dzi.
- Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàlé barbell la dzi ɖuɖu me ɖe asi ɣesiaɣi eye nàkpɔ egbɔ be wò nɔnɔmetata la sɔ.
Nõuanded sooritamiseks Bench Press ƒe Nyadzɔdzɔdɔwɔƒe
- Ƒo Asa Na Wò Akɔta Ƒe Akɔta: Vodada ɖeka si bɔ enye akɔta ƒoƒo fũu akpa le ʋufɔɣi. Esia ate ŋu ana ame naxɔ abi le akɔta. Ele be dzɔdzɔme ƒe akɔta nanɔ wò akɔta, gake mele be woagbɔ eme akpa o. Ele be wò akɔta, abɔta, kple ta nanɔ kadodo me kple zikpui la ɣesiaɣi.
- Ʋuʋu si Dzi Woɖu: Ƒo asa na tetekpɔ be nàkɔ barbell la ɖe dzi kabakaba akpa. Kɔkɔ si dzi wokpɔna, si nɔa te sesĩe la wɔa dɔ wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna. Ðe atikplɔa ɖe anyi va ɖo wò akɔta titina blewu, tɔ vie, emegbe nàgatue ɖe dzi evɔ màtu wò abɔtawo ɖe etame o.
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Bench Press ƒe Nyadzɔdzɔdɔwɔƒe KKK
Kas algajad saavad teha Bench Press ƒe Nyadzɔdzɔdɔwɔƒe?
Ẽ, gɔmedzelawo ate ŋu awɔ bench press kamededea keŋkeŋ. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Viɖe le eŋu hã be ame aɖe nanɔ afima, vevietɔ esi nèle ʋuʋua srɔ̃m. Àte ŋu abu eŋu be yeahaya ame ŋutɔ ƒe hehenala alo hehenala be wòakpɔ egbɔ be yele kamededea wɔm nyuie.
Millised on tavalised variatsioonid Bench Press ƒe Nyadzɔdzɔdɔwɔƒe?
- Decline Bench Press: Wowɔa tɔtrɔ sia le decline bench dzi be woatsɔ aɖo akɔta ƒe akpa si le anyime.
- Close-Grip Bench Press: Tɔtrɔ sia léa ŋku ɖe akɔta ƒe akpa etɔ̃ kple akɔta ƒe akpa si le eme ŋu to asiawo dada ɖe wo nɔewo ŋu wu le atikpoa dzi me.
- Dumbbell Bench Press: Tɔtrɔ sia zãa dumbbells ɖe barbell teƒe, si wɔnɛ be woate ŋu aʋuʋui le teƒe geɖe wu eye woate ŋu aʋuʋu ame ɖekaɖekawo.
- Reverse-Grip Bench Press: Wowɔa tɔtrɔ sia to wò asiléƒea ʋuʋu ale be wò asibidɛwo nadze ŋgɔ wò, eye nàtɔ ŋku akɔta ƒe akpa si le etame kple akɔta etɔ̃.
Millised on head täiendavad harjutused Bench Press ƒe Nyadzɔdzɔdɔwɔƒe?
- Dumbbell flyes nye kamedede nyui bubu si kpena ɖe bench press ŋu elabena woɖea akɔta ƒe lãmekawo ɖe vovo, si doa lãmekawo ƒe tsitsi kple ŋusẽ ɖe ŋgɔ le mɔ si to vovo na bench press ƒe ʋuʋu ƒokpli nu, si wɔnɛ be wokpɔa egbɔ be wowɔ dɔ le akɔta ƒe akpawo katã.
- Asrafowo ƒe agbalẽtamɔ̃ si le tsitrenu nye kamedede si ɖea vi si ate ŋu akpe ɖe bench press ŋu esi wòléa fɔ ɖe abɔta kple triceps, lãmeka siwo nye evelia siwo ʋãna le bench press me, ale be ŋusẽdodo teƒe siawo ate ŋu ana wò bench press ƒe dɔwɔwɔ nanyo ɖe edzi.
Seotud märksõnad Bench Press ƒe Nyadzɔdzɔdɔwɔƒe
- Akɔta ƒe kamedede kple barbell
- Barbell bench press ƒe kamedede
- Ŋusẽdodo ƒe hehexɔxɔ na akɔta
- Ŋutilã ƒe tame kamedede kple barbell
- Barbell ƒe akɔta ƒe kamededewo
- Bench press na akɔta ƒe lãmekawo
- Akɔta ƒe lãmekawo tutu kple bench press
- Akɔta ƒe ŋusẽdodo kple barbell
- Bench press kamedede ƒe ɖoɖowɔɖi
- Barbell kamededewo hena akɔta ƒe lãmekawo ƒe tsitsi