Ŋgɔgbe Akɔta ƒe Akɔta

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Ŋgɔgbe Akɔta ƒe Akɔta

Front Chest Squat nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku akɔta ene koŋ, gake ewɔa dɔ le glutes, hamstrings, kple core hã ŋu, si wɔnɛ be ŋutilã bliboa ƒe ŋusẽ kple liƒo nɔa anyi. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu le ame ɖekaɖekawo ƒe kamedede ƒe seƒewo nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wònaa lãmekawo ƒe gɔmesese kple ŋusẽ nyona ɖe edzi ko o, ke enaa tenɔnɔ, asitɔtrɔ le nɔnɔmewo ŋu, kple dɔwɔwɔ ƒe kamedede hã nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Ŋgɔgbe Akɔta ƒe Akɔta

• Tsɔ wò afɔwo dome didi abe abɔta ene, afɔbidɛwo naɖo gota vie, eye nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi.
• Blibo blewuu le klowo kple akɔta, nàɖiɖi wò ŋutilã ɖe anyi abe ɖe nèbɔbɔ nɔ zikpui dzi ene, vaseɖe esime wò ata nasɔ kple anyigba.
• Tɔ vie le akɔta ƒe nɔnɔme sia me, nàkpɔ egbɔ be wò klowo sɔ kple wò afɔwo eye màkeke ɖe enu wòato wò afɔbidɛwo ŋu o.
• Tu wò afɔkpodzi be nàtrɔ ayi tsitrenu nɔnɔmea me, nàna wò nuto si me nèle la nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe le ɣeyiɣi bliboa me. Esia wu Front Chest Squat ƒe rep ɖeka nu.

Nõuanded sooritamiseks Ŋgɔgbe Akɔta ƒe Akɔta

• Abɔtawo Yi Dzi: Be ‘agbalẽdzraɖoƒe’ nanɔ barbell la ŋu la, na wò abɔta nanɔ kɔkɔƒe le ʋuʋu bliboa me. Vodada si bɔ enye abɔtawo ɖiɖi le ƒuƒuiƒe, si ate ŋu ana atikplɔa naʋuʋu eye wòana wò asibidɛwo kple abɔta nate ɖe dziwò.
• Lé Akɔta Si Mewɔa Akpa O: Na wò akɔta nanɔ dzi eye wò akɔta nade akpa aɖeke dzi tso ʋuʋua ƒe gɔmedzedze vaseɖe eƒe nuwuwu o. Ne ètsɔ wò akɔta ƒo xlã wò alo nèƒo xlãe la, ate ŋu ana nàxɔ abi vevie.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso kamededea me la, ɖoe be yeage ɖe eme bliboe. Ele be wò akɔta nayi wò klowo te le ete

Ŋgɔgbe Akɔta ƒe Akɔta KKK

Kas algajad saavad teha Ŋgɔgbe Akɔta ƒe Akɔta?

Ẽ, gɔmedzelawo ate ŋu awɔ Front Chest Squat kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo alo barbell ɖeɖeko gɔ̃ hã dzi be nɔnɔmea nasɔ. Kamedede sia bia be woatrɔ ɖe nɔnɔmewo ŋu nyuie eye ŋusẽ nanɔ ametia ƒe akpa si le etame kple eƒe akpa si le eme, eyata ate ŋu asesẽ na amesiwo nye ame yeyewo le ŋusẽdodo ƒe hehexɔxɔ me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nɔnɔme nyuitɔ nanɔ ame si be wòaxe mɔ ɖe abixɔxɔ nu. Ate ŋu aɖe vi be hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be aɖaŋu si sɔ.

Millised on tavalised variatsioonid Ŋgɔgbe Akɔta ƒe Akɔta?

• Zercher Squat nye tɔtrɔ bubu si me woléa barbell la ɖe wò abɔta ƒe gogloƒe, si te ɖe wò akɔta ŋu, si doa gbe ɖa le wò ŋutilã ƒe akpa si le etame kple wò tame ƒe ŋusẽ ŋu.
• Overhead Squat bia be woalé barbell la ɖe ta dzi, si ƒoa akɔta kple abɔta vevie wu.
• Single-Arm Dumbbell Front Squat na nèlé dumbbell ɖeka ɖe wò akɔta, si naa dadasɔ ƒe akpa aɖe kpena ɖe eŋu eye wòwɔa dɔ le wò nuto me.
• Double Kettlebell Front Squat bia be woalé kettlebell eve ɖe akɔta, si ana kamededea ƒe agba kple sesẽ nadzi ɖe edzi.

Millised on head täiendavad harjutused Ŋgɔgbe Akɔta ƒe Akɔta?

• Overhead Press nye kamedede bubu si ɖea vi si kpena ɖe Front Chest Squats ŋu elabena eƒe susu nɔa abɔta kple ŋutilã ƒe akpa si le etame ƒe ŋusẽdodo ŋu, siwo le vevie ŋutɔ be woalé nɔnɔme nyuitɔ me ɖe asi eye woali ke le akɔta ƒe ʋuʋu me.
• Dumbbell Flyes hã kpena ɖe Front Chest Squats ŋu nyuie elabena woɖea akɔta ƒe lãmekawo ɖe vovo heɖoa taɖodzinu na wo koŋ, si doa ŋusẽ bliboa kple dzidodo si le etame si hiã na Front Chest Squats nyuiwo wɔwɔ ɖe ŋgɔ.