Barbell Jefferson ƒe Afɔdzideƒe
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Sissejuhatus Barbell Jefferson ƒe Afɔdzideƒe
Barbell Jefferson Squat nye ŋusẽdodo ƒe hehexɔxɔ si me ŋusẽ le si tɔa ŋku lãmeka ƒe hatsotso geɖe siwo dometɔ aɖewoe nye akɔta ƒe akpa ene, akɔtaƒu, akɔtaƒu, kple akɔta ƒe akpa si le anyime. Kamedede sia sɔ nyuie na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoadzi yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ, yewoƒe liƒo, kple ŋusẽ bliboa ɖe edzi. Barbell Jefferson Squat dede wò ɖoɖowɔɖi me ate ŋu ana wò nu kɔkɔ ƒe ŋutete nanyo ɖe edzi ŋutɔ, wò dɔwɔwɔ ƒe ŋutete nanyo ɖe edzi, eye wòakpe ɖe ŋuwò gɔ̃ hã be nànɔ tsitrenu nyuie wu eye nàxe mɔ ɖe abixɔxɔ nu.
Ülatuse sooritamine: Sisuline õpetus Barbell Jefferson ƒe Afɔdzideƒe
- bɔbɔ eye nàtsɔ asi ɖeka alé barbell la ɖe wò ŋutilã ŋgɔ eye nàlé evelia ɖe megbe, nàkpɔ egbɔ be wò asibidɛwo dze ŋgɔ wò.
- Ne èna wò akɔta le dzɔdzɔe eye wò akɔta le dzi la, kɔ barbell la ɖe dzi to wò afɔkpodziwo tutu kple wò afɔwo dzɔdzɔe vaseɖe esime nàtsi tre ɖe tsitrenu me.
- Ðe barbell la ɖe anyi blewuu to wò klowo kple akɔta bɔbɔ me, nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi, vaseɖe esime wò ata nasɔ kple anyigba.
- Tsɔe vie, emegbe nàtu wò afɔkpodziwo be nàtrɔ ayi afisi nèdze egɔme tsoe, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.
Nõuanded sooritamiseks Barbell Jefferson ƒe Afɔdzideƒe
- **Aléle Nyuie**: Asiléle le vevie ŋutɔ le Jefferson ƒe squat me. Lé barbell la kple asi eveawo, ɖeka le ŋgɔ eye ɖeka le megbewò. Ele be asi si le ŋgɔgbe nalé asi ɖe anyi (asibidɛ nadze ŋgɔ dzi), gake asi si le megbe nalé asi ɖe anyi (asibidɛ dze ŋgɔ anyi). Asiléƒe sia si wotsaka akpe ɖe ŋuwò nàɖu barbell la dzi le kamededea katã me.
- **Maintain a Neutral Spine**: Vodada si bɔ enye be woaƒo akɔta alo awɔ akɔta le akɔta le akɔta ƒuƒu me. Lé akɔta si mede akpa aɖeke dzi o me ɖe asi ɣesiaɣi be nàƒo asa na abixɔxɔ ƒe afɔku ɖesiaɖe. Ele be wò ta nasɔ kple wò akɔta, eye wò
Barbell Jefferson ƒe Afɔdzideƒe KKK
Kas algajad saavad teha Barbell Jefferson ƒe Afɔdzideƒe?
Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Jefferson Squat kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woagaxɔ abi o. Kamedede sia ate ŋu asesẽ vie le eƒe nɔƒe tɔxɛ ta, eyata ate ŋu aɖe vi be hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi zi ʋɛ gbãtɔawo. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.
Millised on tavalised variatsioonid Barbell Jefferson ƒe Afɔdzideƒe?
- Kettlebell Jefferson Squat: Le tɔtrɔ sia me la, èzãa kettlebell ɖe barbell teƒe, si ate ŋu akpe ɖe ŋuwò nàna asiléle ƒe ŋusẽ kple liƒo nanyo ɖe edzi.
- Tomebɔmb Jefferson Squat: Tɔtrɔ sia zãa tomebɔmb si wotsɔ blaa wò barbell, si ate ŋu aɖe teteɖeanyi si le akɔta ƒe akpa si le anyime dzi akpɔtɔ eye wòana kamededea nasu ame siwo le dɔ wɔm le gɔmedzelawo si.
- Jefferson Deadlift: Tɔtrɔ sia sɔ kple Jefferson ƒe squat, gake eƒe susu nɔa akɔta ƒe hinge ƒe ʋuʋu ŋu wu, eye wòɖoa taɖodzinu ɖe akɔta kple akɔta ŋu vevie wu.
- Afɔ Ðeka Jefferson ƒe Afɔdzidede: Tɔtrɔ deŋgɔ sia bia be woawɔ Jefferson ƒe afɔ ɖeka dzi, si dzia kuxi si nye be woada asɔ ahali ke ɖe edzi ŋutɔ, eye wògawɔa dɔ le afɔ ɖesiaɖe ŋu ɖekaɖeka hã.
Millised on head täiendavad harjutused Barbell Jefferson ƒe Afɔdzideƒe?
- Deadlift nye kamedede bubu si kpena ɖe eŋu, elabena egaléa ŋku ɖe ŋutilã ƒe akpa si le ete kple ŋusẽ vevitɔ ŋu abe Jefferson Squat ene, gake tsɔ kpe ɖe eŋu la, eɖoa taɖodzinu na akɔta ƒe lãmekawo, si naa ŋusẽ kple liƒo bliboa nyona ɖe edzi.
- Bulgariatɔwo ƒe Split Squat kpena ɖe Barbell Jefferson Squat ŋu to afɔ ɖesiaɖe ɖeɖe ɖe aga ɖekaɖeka me, to esia me la, ekpena ɖe ame ŋu be woaɖɔ lãmeka ƒe masɔmasɔ ɖesiaɖe ɖo, esime wòwɔa dɔ le lãmeka ƒe hatsotso mawo ke hã ŋu - glutes, quadriceps, kple hamstrings.
Seotud märksõnad Barbell Jefferson ƒe Afɔdzideƒe
- Jefferson Squat kple Barbell
- Quadriceps Ŋusẽdodo Kamededewo
- Akɔta Toning Barbell Kamededewo
- Barbell Jefferson ƒe Afɔdzidede ƒe Mɔnu
- Barbell Kamededewo na Ata
- Quadriceps Hehenasuku kple Barbell
- Jefferson Squat Kamedede Mɔfiame
- Akɔta ƒe Lãmetsi Tutuɖo ƒe Kamededewo
- Jefferson Squat na Aɖuɖɔtoe Eneawo
- Barbell Kamedede na Ata ƒe Ŋusẽ