Barbell Dzadzɛ-lé Ŋgɔgbe Squat

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

Sissejuhatus Barbell Dzadzɛ-lé Ŋgɔgbe Squat

Barbell Clean-grip Front Squat nye kamedede si me wowɔa nusianu le si woɖoa taɖodzinu na lãmeka ƒe hatsotso geɖe, siwo dometɔ aɖewoe nye quads, hamstrings, glutes, kple core, si naa ŋusẽ kple dzidodo ƒe kamedede gã aɖe. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa le eƒe kpekpeme si woate ŋu atrɔ asi le ta. Ame ɖekaɖekawo ate ŋu atia kamedede sia be yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ nanyo ɖe edzi, be yewoƒe ŋutilã ƒe akpa veviwo nali ke nyuie wu, eye yewoana yewoƒe nɔnɔme nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Barbell Dzadzɛ-lé Ŋgɔgbe Squat

• Ðe barbell la le agbatsɔkekea dzi to etutu yi dzi kple megbe vie me, emegbe nàɖe afɔ ɖeka alo eve atrɔ ayi megbe be nàkɔ agbaa ŋu; tsi tre eye nàtsɔ wò afɔwo dome didi abe abɔta ene, nàfia afɔbidɛwo vie, eye nàkpɔ egbɔ be barbell la le ɖiɖim ɖe wò abɔta ƒe ŋgɔgbe, eye wò abɔta naɖo ŋgɔ kple dzi.
• Ðe wò ŋutilã ɖe anyi vivivi wòazu akɔta, nàna wò akɔta nanɔ dzi eye wò akɔta nanɔ dzɔdzɔe, to wò akɔta tutu ɖe megbe kple wò klowo bɔbɔ me; yi edzi nàɖiɖi vaseɖe esime wò ata nasɔ kple anyigba alo nàɖiɖi ne àte ŋui.
• Tɔ vie le afɔkpodzia ƒe gɔme, emegbe nàtu wò afɔkpodziwo be nàgbugbɔ wò ŋutilã ayi dzi va ɖo afisi nèdze egɔme tsoe, eye nàna wò abɔta nanɔ dzi le ʋuʋua katã me be nàkpɔ egbɔ be ʋuƒoa le edzi

Nõuanded sooritamiseks Barbell Dzadzɛ-lé Ŋgɔgbe Squat

• Asiléƒe Kple Abɔta ƒe Nɔnɔme: Lé asibidɛa kple asiléle dzadzɛ, si fia be ele be wò asibidɛwo nanɔ aŋea te eye wò abɔta nafia ŋgɔ. Esia wɔnɛ be woate ŋu aɖu wo dzi nyuie wu eye woali ke. Ƒo asa na wò abɔtawo naɖiɖi le kamededea me elabena esia ate ŋu ana be atikplɔa naʋuʋu eye wòana wò asibidɛwo kple abɔta nate ɖe edzi.
• Akɔta ƒe Goglome: Ðoe kplikpaa be yeaɖiɖi yeƒe ŋutilã ɖe anyi vaseɖe esime wò ata nasɔ kple anyigba ya teti. Esia nana be èle wò afɔti eneawo, akɔtaƒuwo, kple akɔtaƒuwo zãm nyuie. Vodada si bɔ enye be màbɔbɔ ɖe anyi o, si ate ŋu aɖe kamededea ƒe viɖewo dzi akpɔtɔ.
• Yagbɔgbɔ ƒe Mɔnu: Gbugbɔ ya ne èle wò ŋutilã ɖiɖim eye nàgbɔ ya ne èle etum ɖe dzi

Barbell Dzadzɛ-lé Ŋgɔgbe Squat KKK

Kas algajad saavad teha Barbell Dzadzɛ-lé Ŋgɔgbe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Clean-grip Front Squat kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme siwo le bɔbɔe wu eye nàlé fɔ ɖe nɔnɔme kple aɖaŋu nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Wokafui hã be nàna ame ŋutɔ ƒe hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Barbell Dzadzɛ-lé Ŋgɔgbe Squat?

• Kettlebell Front Squat: Le esi teƒe be woazã barbell la, tɔtrɔ sia zãa kettlebell siwo wolé ɖe rack ƒe nɔnɔme me, si ate ŋu akpe ɖe ame ŋu wòasẽ ɖe edzi eye abɔta nali ke.
• Zercher Squat: Le tɔtrɔ sia me la, woléa barbell la ɖe wò abɔta ƒe gogloƒe, si ate ŋu akpe ɖe ŋuwò nàƒo wò ŋutilã ƒe akpa si le etame kple etame nu ƒu wu ŋgɔgbe squat si wowɔna tsã.
• Cross-Grip Front Squat: Tɔtrɔ sia bia be nàtso wò abɔwo eye nàtsɔ wò asiwo aɖo barbell la tame, si ate ŋu ana amesiwo ƒe asibidɛwo mete ŋu ʋãna o la navo wu.
• Single-Arm Clean Grip Front Squat: Esia nye kamedede si wowɔna le akpa ɖeka dzi si me nèwɔa ŋgɔgbe squat kple dumbbell alo kettlebell le asi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàda asɔ nyuie wu

Millised on head täiendavad harjutused Barbell Dzadzɛ-lé Ŋgɔgbe Squat?

• Deadlift ate ŋu anye kpeɖeŋutɔ gã aɖe elabena eléa fɔ ɖe megbe kɔsɔkɔsɔ ƒe lãmekawo abe glutes kple hamstrings ene ŋu, si naa dadasɔ le ŋgɔgbe ƒe afɔti ene siwo xɔ aƒe ɖe eme la me eye wònaa ŋutilã ƒe akpa si le ete ƒe ŋusẽ bliboa nyona ɖe edzi.
• Barbell Row nye kamedede bubu si kpena ɖe eŋu esi wòwɔa dɔ ɖe megbe lãmekawo dzi, si doa ŋusẽ ŋutilãa ƒe ŋutete be wòalé tsitrenu le ŋgɔgbe ƒoƒo me eye wònaa nu vevi bliboa ƒe liƒo nyona ɖe edzi.