Lever ƒe abɔta
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Sissejuhatus Lever ƒe abɔta
Lever Shrug nye ŋusẽdodo ƒe kamedede si koŋ tɔa ŋku trapezius lãmeka siwo le wò akɔta kple abɔta ƒe akpa si le etame, si doa lãmekawo ƒe tsitsi kple dzidodo ɖe ŋgɔ. Kamedede sia sɔ na kamedefefewɔla yeyewo kple esiwo de ŋgɔ siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu. Amewo adi be yewoawɔ Lever Shrugs be yewoƒe nɔnɔme nanyo ɖe edzi, ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, eye wòado alɔ dɔwɔwɔ nyuie wu le kamedefefewo kple gbesiagbenuwɔna siwo hiã be woakɔ wo dzi alo ahe wo me.
Ülatuse sooritamine: Sisuline õpetus Lever ƒe abɔta
- Na wò abɔwo nanɔ dzɔdzɔe eye nàkɔ wò abɔtawo ɖe dzi alesi nàte ŋui, eye nànɔ wo ƒom ɖe wò towo gbɔ.
- Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo be nàse teteɖeanyi si le wò trapezius lãmeka siwo le etame la me.
- Ðe wò abɔta blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ʋuʋua dzi ɖum.
- Gbugbɔ wɔ kamededea hena gbugbɔgawɔ kple ɖoɖo siwo nèdi.
Nõuanded sooritamiseks Lever ƒe abɔta
- **Ʋuʋu si Dzi Woɖu:** Ne èle lever la kɔm la, wɔe blewu eye nàɖu edzi. Ƒo asa na ʋuʋu sesĩe alo ŋusẽ zazã atsɔ akɔ kpekpemea ɖe dzi. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi.
- **Kpekpeme Nyui:** Ele vevie ŋutɔ be nàzã kpekpeme si sɔ. Ne kpekpemea lolo akpa la, ate ŋu ana wòanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme siwo le bɔbɔe eye nàdzi ɖe edzi vivivi ne ŋusẽ le ŋuwò.
- **Ƒo asa na abɔta tsɔtsɔ fũu akpa:** Vodada si bɔ enye be woakɔ abɔta wòagbɔ eme alo akɔ abɔta ɖe dzi akpa. Esia ate ŋu ana kɔ kple abɔta ƒe lãmekawo nate ɖeɖi ame ŋu. Ele be ʋuʋua nanye abɔta ʋuʋu bɔbɔe, abɔta kɔkɔ
Lever ƒe abɔta KKK
Kas algajad saavad teha Lever ƒe abɔta?
Ẽ, gɔmedzelawo ate ŋu awɔ Lever Shrug kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, eɖea vi be ame ŋutɔ ƒe hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.
Millised on tavalised variatsioonid Lever ƒe abɔta?
- Barbell Lever Shrug: Wozãa barbell le tɔtrɔ sia me, si ate ŋu akpe ɖe ame ŋu be ŋusẽ bliboa kple liƒo nadzi ɖe edzi elabena ele be ŋutilãa ƒe akpa eveawo nawɔ dɔ ɖekae atsɔ akɔ kpekpeme la ɖe dzi.
- Behind-the-Back Lever Shrug: Le tɔtrɔ sia me la, woléa lever la ɖe megbe tsɔ wu be woalée ɖe ŋgɔgbe, eye woɖoa ŋku trapezius lãmekaa ƒe akpa vovovowo.
- Overhead Lever Shrug: Esia bia be woalé lever la ɖe ta dzi, si menye ɖeko wòƒoa nu ɖe mɔ̃awo ŋu ko o, ke ewɔa dɔ le abɔta kple akɔta ƒe akpa si le etame hã.
- Seated Lever Shrug: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, eye woƒe susu nɔa mɔ̃ siwo le etame ŋu vevie wu to ametia ƒe akpa si le ete ƒe gomekpɔkpɔ le eme dzi ɖeɖe kpɔtɔ me.
Millised on head täiendavad harjutused Lever ƒe abɔta?
- Barbell Deadlift: Kamedede sia kpena ɖe Lever Shrug ŋu to dɔwɔwɔ na trapezius lãmeka ƒe ƒuƒoƒo bliboa, tsɔ kpe ɖe lãmeka bubu siwo le megbe kple ŋutilã ƒe akpa si le ete ŋu, si doa ŋusẽ kple dadasɔ bliboa ɖe ŋgɔ.
- Fli Siwo Le Tsitrenu: Fli Siwo Le Tsitrenu kpena ɖe Lever Shrugs ŋu to ŋkuléle ɖe trapezius kple deltoid lãmekawo ŋu tso dzogoe bubu dzi, si doa lãmekawo ƒe dadasɔ ɖe ŋgɔ eye wòxea mɔ na lãmeka ƒe akpa aɖewo ƒe tsitsi fũ akpa.
Seotud märksõnad Lever ƒe abɔta
- Leverage Mɔ̃ Megbe Kamedede
- Lever Shrug Kamedede
- Akɔta Ŋusẽdodo Kamedede Kple Leverage Mɔ̃
- Leverage Mɔ̃a Ƒe Abɔta Ƒe Mɔnu
- Akɔta Lãmetsi Hehena kple Lever Shrug
- Leverage Shrug na Akɔta Lãmetsi
- Lever Shrug Kamedede Mɔfiame
- Lever Shrug Back Kamedede
- Ale Si Nàwɔ Lever Shrug Exercise
- Megbe Xɔtutu Kamedede Lever Shrug.