Ŋusẽ Dzadzɛnyenye
Ülatuse profiil
Seone Ülatuste:
Saage harjutuste raamatukogu taskusse!
Sissejuhatus Ŋusẽ Dzadzɛnyenye
Ŋusẽ Dzadzɛ nye kamedede si me ŋusẽ le, si me ametia katã le, si doa ŋusẽ, duƒuƒu, kple ŋusẽ bliboa ɖe ŋgɔ, si wɔe be wòɖea vi na kamedefefewɔlawo vevietɔ le kamedefefe siwo hiã be woawɔ ʋuʋu sesĩe me. Esɔ na kamedede ƒe alɔdzedɔwɔƒe si le titina va ɖo deŋgɔ le eƒe nɔnɔme si me kɔ kple nuwɔwɔ aduadu si wòhiã ta. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ Power Clean ade yewoƒe ɖoɖowɔɖi me be yewoana dɔwɔwɔ ƒe kamedede nanyo ɖe edzi, ana lãmenugbagbeviwo ƒe dɔwɔwɔ nadzi ɖe edzi hena lolo dzi ɖeɖe kpɔtɔ, eye wòana lãmekawo ƒe gɔmesese nanyo ɖe edzi, vevietɔ le afɔwo, nu veviwo, kple ŋutilã ƒe akpa si le etame.
Ülatuse sooritamine: Sisuline õpetus Ŋusẽ Dzadzɛnyenye
- Le ʋuʋu kabakaba si me wòwó le me la, he barbell la yi wò ata dzi, nàkeke wò akɔta kple klowo ɖe enu, eye emegbe nàkɔ wò abɔta kabakaba evɔ màna wò abɔta nabɔbɔ o.
- Ne atikplɔa ɖo kɔkɔƒe si sɔ gbɔ wu la, ɖiɖi kaba ɖe atikplɔa te to wò klowo kple akɔta bɔbɔ me, eye nàlé atikplɔa le wò abɔta ƒe ŋgɔgbe eye wò abɔta naɖo ŋgɔ kple dzi.
- Tsi tre dzɔdzɔe, nàkeke wò akɔta kple klowo ɖe enu wòanɔ tsitrenu bliboe, eye nàna barbell la nanɔ wò abɔta ƒe ŋgɔgbe.
- Mlɔeba la, ɖiɖi barbell la ɖe anyigba le mɔ si dzi nàɖu nu, eye nàdzra ɖo ɖe egbugbɔgawɔ si kplɔe ɖo ŋu.
Nõuanded sooritamiseks Ŋusẽ Dzadzɛnyenye
- **Dzoxɔxɔ**: Mègadze elektrikŋusẽ ƒe dzadzɛnyenye gɔme gbeɖe dzoxɔxɔ nyui manɔmee o. Esia ate ŋu ana ame naxɔ abi. Zã miniti 10-15 ya teti nàtsɔ ado dzo na wò ŋutilã kple cardio bɔbɔe kple kekeɖenudɔwɔwɔ si me ŋusẽ le. Esia nana ʋu sina yia lãmekawo me dzina ɖe edzi eye wòdzraa wò ŋutilã ɖo ɖe kamedede sesẽa ŋu.
- **Dze egɔme kple Kpekpeme Fafɛwo**: Zi geɖe la, gɔmedzelawo wɔa vodada be yewoakɔ kpekpeme kpekpewo kaba akpa. Dze egɔme kple kpekpeme siwo le bɔbɔe eye nàdzi ɖe edzi vivivi ne ŋusẽ le ŋuwò eye nèvo le ɖokuiwò me le aɖaŋua ŋu. Esia kpena ɖe ŋuwò nèƒoa asa na abi eye wòkpɔa egbɔ be èle ŋusẽ kple aɖaŋu tum ɖo le ɣeyiɣi ɖeka me.
- **Zã Ŋutilã Bliboa**: Ŋusẽ dzadzɛ nye ŋutilã bliboa ƒe kamedede. Kpɔ egbɔ be yewɔe
Ŋusẽ Dzadzɛnyenye KKK
Kas algajad saavad teha Ŋusẽ Dzadzɛnyenye?
Ẽ, gɔmedzelawo ate ŋu awɔ Ŋusẽ Dzadzɛnyenye ƒe kamededea, gake wokafui be woawɔe le hehenala si xɔ ɖaseɖigbalẽ ƒe dzikpɔkpɔ te. Kamedede sia nye ʋuʋu sesẽ aɖe si bia be woawɔ nɔnɔme nyui kple aɖaŋu nyuie be woaƒo asa na abixɔxɔ. Ele vevie ŋutɔ be nàdze egɔme kple kpekpeme siwo le bɔbɔe eye nàdzi ɖe edzi vivivi ne ŋusẽ kple aɖaŋua le nyonyom ɖe edzi. Wokafui hã be nàsrɔ̃ ʋuʋu veviwo abe deadlifts kple ŋgɔgbe squats hafi ate Power Clean la kpɔ.
Millised on tavalised variatsioonid Ŋusẽ Dzadzɛnyenye?
- High Pull Power Clean bia be woahe barbell la ayi dzi wu le power clean si wozãna tsã me, si ate ŋu akpe ɖe ame ŋu be wòawó eye wòahe ŋusẽ nanyo ɖe edzi.
- Single Arm Dumbbell Power Clean nye akpa ɖeka ƒe tɔtrɔ si me nètsɔa alɔ ɖeka wɔa ʋuʋua le ɣeyiɣi ɖeka me, zãa dumbbell ɖe barbell teƒe.
- Ŋusẽ Klɔ kple Ʋuʋu nye ʋuʋu ƒokpli si tsɔa ta dzi tutu, alo "ʋuʋu," kpena ɖe ŋusẽ dzadzɛa ƒe nuwuwu.
- Power Clean from Blocks nye tɔtrɔ si me barbell la dzea egɔme tso blocks kɔkɔ le kɔkɔƒe aɖe koŋ dzi, si wɔnɛ be wò susu nɔa ʋufɔti ƒe akpa aɖewo koŋ ŋu.
Millised on head täiendavad harjutused Ŋusẽ Dzadzɛnyenye?
- Deadlifts ateŋu akpe ɖe Power Cleans hã ŋu elabena wo ame evea siaa lɔ ‘hehe’ ƒe ʋuʋu ɖe eme eye woɖoa taɖodzinu na lãmeka ƒe hatsotso siwo sɔ abe hamstrings, glutes, kple lower back, si ateŋu akpeɖe ŋuwò be wò ŋusẽ kple ŋusẽ bliboa nanyo ɖe edzi na Power Clean.
- Push Press nye kamedede bubu si ate ŋu akpe ɖe Power Cleans ŋu, elabena elɔa bɔmb ƒe ʋuʋu ma tɔgbe ɖe eme be woatsɔ atutu kpekpeme la ɖe dzi, si ate ŋu akpe ɖe ŋuwò nàna wò bɔmb ƒe ŋutete kple ɖoɖowɔwɔ na Power Clean la nanyo ɖe edzi.
Seotud märksõnad Ŋusẽ Dzadzɛnyenye
- Barbell Ŋusẽ Dzadzɛnyenye
- Kamedede Siwo Doa Ŋusẽ Akɔta
- Ŋusẽ Dzadzɛnyenye ƒe Kamedede
- Barbell Kamededewo na Ata
- Ŋusẽ Dzadzɛnyenye ƒe Mɔnu
- Ŋusẽdodo ƒe Hehenasuku na Ata
- Ŋusẽ Klɔ Barbell Kamedede
- Ŋutilã si le ete Barbell Kamedede
- Ŋusẽ Klɔ na Afɔ ƒe Lãmetsiwo
- Ŋusẽ Dzadzɛ Akɔta Kamedede