Ŋgɔgbe Kɔkɔ
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Sissejuhatus Ŋgɔgbe Kɔkɔ
Front Raise nye ŋusẽ tutuɖo ƒe kamedede si koŋ woɖona ɖe anterior deltoids ŋu, eye wògawɔa dɔ le upper pectorals kple serratus anterior hã ŋu. Kamedede sia sɔ nyuie na amesiame si le didim be yeana abɔta ƒe ŋusẽ kple gɔmesese nanyo ɖe edzi, tso kamedede lɔ̃lawo dzi va ɖo kamedefefewɔlawo dzi. Front Raises dede wò ɖoɖowɔɖi me ate ŋu ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana abɔta nali ke, eye wòana nànɔ te nyuie wu.
Ülatuse sooritamine: Sisuline õpetus Ŋgɔgbe Kɔkɔ
- Esi nèle akɔta la lém ɖe teƒe ɖeka (mèle ʋuʋum o) la, kɔ miame dumbbell la ɖe wò ŋutilã ƒe ŋgɔgbe esime nèle abɔta kple asibidɛwo bɔbɔm vie wòdze ŋgɔ anyi. Yi edzi nànɔ dzi yim vaseɖe esime wò abɔ nakɔ vie wòasɔ kple anyigba. Gbugbɔ ya esi nèle ʋuʋua ƒe akpa sia wɔm eye nàtɔ vie sɛkɛnd ɖeka le etame.
- Gbugbɔ ya le ɖiɖiɖeme evelia megbe eye nàɖiɖi dumbbell la blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
- Azɔ wɔ ʋuʋu ma ke na ɖusibɔ esime miasi lé dumbbell la ɖe akɔta.
- Yi edzi nànɔ tɔtrɔm le mɔ sia nu vaseɖe esime nàwu alɔ ɖesiaɖe gbugbɔgawɔ siwo katã wokafu la nu.
Nõuanded sooritamiseks Ŋgɔgbe Kɔkɔ
- **Grip and Position**: Lé dumbbells la ɖe asi me eye nàtsɔ asibidɛwo adze ŋgɔ wò. Ele be wò asiwo dome nadidi vie wu abɔta. Ƒo asa na dumbbells la léle ɖe enu wòakeke akpa alo wòate ɖe wo ŋu akpa elabena esia ate ŋu ana wò asibidɛwo nate ɖe dzi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
- **Ʋuʋu Blewu Kple Dziɖuɖu**: Do dumbbells la ɖe dzi le ŋgɔwò vaseɖe esime wò abɔwo nakɔ vie wòasɔ kple anyigba. Kpɔ egbɔ be ʋuʋua le blewu eye nèɖu edzi, ne èle dumbbells la kɔm hele wo ɖiɖim siaa. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ kpekpemeawo, elabena esia ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
- **Gbɔgbɔ ƒe Mɔnu**: Gbɔgbɔ ne èle kpekpemeawo kɔm eye nàgbɔ ya ne èle wo ɖiɖim.
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 yeye ɖesiaɖe gome ene la, anyo be nàna kamedede ŋuti nunyala aɖe nawɔ ʋuʋua ƒe wɔwɔfia gbã.
Millised on tavalised variatsioonid Ŋgɔgbe Kɔkɔ?
- Barbell Front Raise: Le dumbbells teƒe la, tɔtrɔ sia zãa barbell si nèkɔna ɖe dzi tso ata ƒe kɔkɔme va ɖo abɔta ƒe kɔkɔme, si wɔnɛ be wò abɔwo nɔa dzɔdzɔe.
- Seated Front Raise: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ zikpui dzi, si kpena ɖe ame ŋu be abɔta ƒe lãmekawo ɖea wo ɖokui ɖe aga elabena xea mɔ na ʋuʋu alo ŋutilã ƒe ʋuʋu ɖesiaɖe.
- Incline Bench Front Raise: Le tɔtrɔ sia me la, èmlɔa mo anyi ɖe incline bench dzi eye nèdoa kpekpemeawo ɖe dzi tso anyigba va ɖoa abɔta ƒe kɔkɔme, si tɔa ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.
- Abɔ Ðeka Ka Ƒe Ŋgɔgbe Kɔkɔ: Tɔtrɔ sia zãa kaƒomɔ̃ hena tsitretsitsi eye wònana nète ŋu léa fɔ ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be ŋusẽ le abɔta eveawo ŋu sɔsɔe.
Millised on head täiendavad harjutused Ŋgɔgbe Kɔkɔ?
- Lateral Raises nye kpeɖeŋutɔ nyui aɖe elabena togbɔ be Front Raises koŋ tɔa ŋku ŋgɔgbe deltoids hã la, Lateral Raises léa ŋku ɖe medial deltoids ŋu, si wɔnɛ be abɔta ƒe tsitsi da sɔ.
- Tsitretsitsi ƒe Fliwo hã kpena ɖe Front Raises ŋu elabena menye abɔta koe wowɔa dɔ o ke boŋ mɔ̃wo kple biceps hã, si naa lãmekawo ƒe tsitsi kple ŋusẽdodo si to vovo wu.
Seotud märksõnad Ŋgɔgbe Kɔkɔ
- Dumbbell Front Raise ƒe kamedede
- Kamedede siwo doa ŋusẽ abɔta
- Dumbbell kamededewo na abɔta
- Front Raise kamedede ƒe ɖoɖowɔɖi
- Alesi woawɔ Front Raises
- Abɔta kamedede kple dumbbells
- Dumbbell Front Raise ƒe mɔnu
- Abɔta ƒe lãmekawo ƒe nyonyo kple Front Raises
- Front Raise abɔta ƒe kamedede
- Mɔfiame tsitotsito na Dumbbell Front Raise.