Barbell Ŋgɔgbe Bench Squat

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

Sissejuhatus Barbell Ŋgɔgbe Bench Squat

Barbell Front Bench Squat nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe akɔta ene, akɔtaƒu, kple nu vevi koŋ ŋu, eye wòƒoa nu tso ametia ƒe akpa si le etame hã ŋu. 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. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi, be nu veviwo nali ke nyuie wu, eye yeado ŋutilã ƒe nɔnɔme nyuitɔ ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Barbell Ŋgɔgbe Bench Squat

• Esi wò asibidɛwo dze ŋgɔ dzi la, lé barbell la ɖe asi eye wò abɔta naɖo ŋgɔ eye atikplɔa nanɔ wò ŋgɔgbe abɔta, emegbe nàkɔe tso agbatsɔkekea dzi to etutu kple wò afɔwo gbã me eye le ɣeyiɣi ma ke me la, nàtsɔ wò akɔta aɖɔe ɖo.
• Miɖe afɔ ɖa le agbatsɔkekea ŋu eye nàzã nɔnɔme si le titina si keke abe abɔta ene eye afɔbidɛwo nadze vie.
• Ðe wò ŋutilã ɖe anyi vivivi to klowo kple akɔta bɔbɔ abe ɖe nèle anyi ɖe megbe kple wò akɔta ene, eye nàna akɔta nanɔ dzɔdzɔe eye barbell la nanɔ teƒe ɖeka le wò abɔta.
• Yi edzi nàɖiɖi vaseɖe esime dzogoe si le afɔ si le etame kple nyiviawo dome la naɖiɖi vie wu dzidzenu 90, emegbe nàkɔ wò ŋutilã ɖe dzi atrɔ ayi afisi nèdze egɔme tsoe to anyigba tutu kple afɔkpodzi alo wò afɔ titina esime nèle afɔawo ɖɔm ɖo hele akɔta kekem .

Nõuanded sooritamiseks Barbell Ŋgɔgbe Bench Squat

• **Asiléle Kple Abɔta ƒe Ðoɖo**: Ne èle atikplɔa lém la, ele be wò asiwo nakeke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ. Ele be barbell la nanɔ wò ŋgɔgbe abɔta, eye wò abɔta naɖo ŋgɔ eye wòanɔ kɔkɔƒe le ʋufɔti bliboa me. Vodada si bɔ enye be nàna abɔta naɖiɖi ne èle bɔbɔm, si ate ŋu ana be barbell la naʋuʋu eye màgate ŋu aɖu eɖokui dzi o.
• **Afɔ ƒe Nɔnɔme**: Ele be wò afɔwo nado tso wo nɔewo gbɔ abe abɔta ene eye wò afɔbidɛwo nadze ŋgɔ vie. Esia kpena ɖe ame ŋu be woada asɔ eye wònaa woate ŋu abɔbɔ ɖe anyi goglo wu. Ƒo asa na wò afɔwo ƒe kpui akpa alo keke akpa elabena ate ŋu ana wò klowo nagali ke o eye wòate ɖeɖi ŋuwò.
• **Maintain Neutral Spine**: Na wò akɔta nanɔ dzi eye wò...

Barbell Ŋgɔgbe Bench Squat KKK

Kas algajad saavad teha Barbell Ŋgɔgbe Bench Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Front Bench Squat kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be ame ŋutɔ ƒe hehenala alo nukpɔla bibi nanɔ anyi be wòana mɔfiame eye wòakpɔ egbɔ be wole dedie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàxɔ dzo nyuie do ŋgɔ eye nàɖo to wò ŋutilã be nàƒo asa na agbagbadzedze fũu akpa.

Millised on tavalised variatsioonid Barbell Ŋgɔgbe Bench Squat?

• Overhead Squat nye tɔtrɔ bubu si me nèléa barbell ɖe ta dzi eye wò abɔwo keke bliboe le ʋuʋu bliboa me.
• Zercher Squat bia be nàlé barbell la ɖe wò abɔta ƒe gogloƒe, si te ɖe wò akɔta ŋu, si atsɔ kuxi ɖedzesi aɖe si le etame kple kuxi vevi aɖe akpe ɖe kamededea ŋu.
• Front Box Squat bia be nàbɔbɔ ɖe anyi vaseɖe esime wò akɔta naka aɖaka alo zikpui aɖe ŋu, emegbe nàgawó ake ɖe dzi, si ate ŋu akpe ɖe ŋuwò nàna wò ŋusẽ kple ŋusẽ nanyo ɖe edzi.
• Paused Front Squat nye tɔtrɔ si me nètɔna vie le squat la te sɛkɛnd ʋɛ aɖewo hafi gafɔna yia dzi, si dzia ɣeyiɣi si nèzãna le teteɖeanyi kple lãmekawo ƒe dɔwɔwɔ me ɖe edzi.

Millised on head täiendavad harjutused Barbell Ŋgɔgbe Bench Squat?

• Lunges nye kamedede bubu si wɔ ɖeka nyuie kple Barbell Front Bench Squat esi wole taɖodzinu ɖom na quadriceps, glutes, kple hamstrings, si kpena ɖe ame ŋu be woada asɔ kple nuwɔwɔ aduadu si le vevie na squat wɔwɔ nyuie.
• Overhead Press nye kamedede si ɖea vi be nàtsɔ akpe ɖe Barbell Front Bench Squat ŋu elabena edoa ŋusẽ abɔta kple akɔta ƒe akpa si le etame, si wɔnɛ be wò ŋutete be nàlé barbell la ɖe ŋgɔgbe squat ƒe nɔnɔme me nyona ɖe edzi.