Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe

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

Sissejuhatus Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe

Barbell Bench Front Squat nye kamedede si wɔa dɔ nyuie ŋutɔ si me wowɔa nu vovovowo le, si koŋ tsia tre ɖe akɔta ene, akɔta, kple nu vevi ŋu, evɔ wòwɔa dɔ ɖe ametia ƒe akpa si le etame hã dzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ kple kamedede ƒe seƒe nu. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàtu ŋutilã ƒe ŋusẽ si le anyime ɖo, ana nàda asɔ nyuie wu, ana nu veviwo nali ke nyuie wu, eye nàdo lãmekawo ƒe tsitsi bliboa ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe

• Trɔ wò abɔwo ɖe atikplɔa dzi be nàlée ɖe te eye nàkɔe ɖe dzi le agbatsɔkekea dzi, emegbe nàɖe afɔ ɖeka alo eve atrɔ ayi megbe atsɔ akɔ agbatsɔkekea me eye nàda wò afɔwo ɖe wo nɔewo gbɔ abe abɔta ene eye wò afɔbidɛwo naɖo gota vie.
• Dze akɔta tutu gɔme to wò akɔta tutu ɖe megbe kple wò klowo bɔbɔ me, nàɖiɖi wò ŋutilã ɖe anyi alesi nàte ŋui evɔ màgblẽ wò nɔnɔme me o, evɔ nàna barbell la nali ke.
• Tsɔ ɣeyiɣi kpui aɖe le wò akɔta ƒe gɔme, nàkpɔ egbɔ be wò ata sɔ kple anyigba alo ɖiɖi ne àte ŋu akpɔ edzi.
• Tu wò afɔkpodzi be nàtrɔ ayi teƒe si nèdze egɔme tsoe, eye nàna wò nu vevitɔ nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe le ʋuʋua katã me. Gbugbɔ wɔe hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe

• Afɔɖeɖe ƒe Goglome: Be nàkpɔ viɖe geɖe tso kamededea me la, ɖoe be yeabɔbɔ ɖe anyi alesi nàte ŋui esime nèle nɔnɔme nyui me. Gake ƒo asa na ɖiɖi akpa elabena ate ŋu ana nàxɔ abi. Ele be wò ata nasɔ kple anyigba le afisi nèbɔbɔ nɔ anyi ɖo la te.
• Kpɔ Ʋuʋua Dzi: Mègawɔ kamededea kabakaba o. Ðe ɖokuiwò ɖe anyi blewuu eye nàgatu wò ɖe dzi kple dziɖuɖu. Esia akpe ɖe ŋuwò nàda asɔ eye màgaxɔ abi o.
• Mègakɔ Kpe Gbadza O: Vodada si bɔ enye be nàdze agbagba akɔ nu kpekpe akpa kaba akpa. Dze egɔme kple kpekpeme si nàte ŋu akpɔ edzi bɔbɔe hena 10-12 reps eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Dzoxɔxɔ: Dzoxɔxɔ ɣesiaɣi

Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe KKK

Kas algajad saavad teha Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Bench Front Squat kamededea. Gake ele vevie ŋutɔ be gɔmedzelawo nadze egɔme kple kpekpeme bɔbɔewo eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woaƒo asa na abixɔxɔ. Wokafui hã be ame ŋutɔ ƒe hehenala alo nukpɔla bibi nanɔ asiwò si afia mɔ wo le ɖoɖoa me vaseɖe esime woavo le wo ɖokui si be yewoawɔe.

Millised on tavalised variatsioonid Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe?

• Kettlebell Front Squat: Tɔtrɔ sia bia be woalé kettlebell ɖe asi ɖesiaɖe me ɖe abɔta ne wole squat wɔm.
• Goblet Front Squat: Le tɔtrɔ sia me la, wotsɔa asi eveawo léa dumbbell alo kettlebell ɖeka ɖe akɔta ƒe sɔsɔme le squat la me.
• Zercher Squat: Esia nye tɔtrɔ si de ŋgɔ wu si me woléa barbell la ɖe wò abɔta ƒe gogloƒe, ɖe wò akɔta, esime nèle ƒuƒum.
• Front Squat with Resistance Bands: Tɔtrɔ sia naa tsitretsitsi ƒe kawo kpena ɖe barbell la ŋu, si naa teteɖeanyi nɔa anyi ɖaa le squat ƒe ʋuʋu bliboa me.

Millised on head täiendavad harjutused Barbell Bench Ŋgɔgbe Kplɔ̃ɖoƒe?

• Overhead Press nye kamedede si ɖea vi si kpena ɖe Barbell Bench Front Squat ŋu to ŋusẽdodo abɔta kple ŋutilã ƒe akpa si le etame, siwo wɔa dɔ ne wole barbell la lém hele edzi ɖum le squat me.
• Aɖuɖɔtoewo hã kpena ɖe Barbell Bench Front Squat ŋu esi woɖoa taɖodzinu na lãmeka ƒe hatsotso siwo sɔ, abe afɔ ene, abɔta, kple akɔta, si naa afɔ ƒe ŋusẽ kple dadasɔ nyona ɖe edzi, eye wòkpena ɖe afɔkpodzi si wɔa dɔ nyuie wu la wɔwɔ ŋu.