Olympic-fefewo ƒe Afɔdzidede

• Kehaos: Lɛkpɛkpɛsii.
• Varustus: Barbell - ammifoɔlorm.

Sissejuhatus Olympic-fefewo ƒe Afɔdzidede

Olympic Squat nye ŋutilã ƒe akpa si le ete ƒe kamedede si me wowɔa nu geɖe le, si me woƒoa nu tso lãmeka ƒe hatsotso geɖe ŋu, siwo dometɔ aɖewoe nye akɔtaƒu, abɔta, kple akɔta, eye wònaa ŋusẽ vevi kple liƒo hã nyona ɖe edzi. Esɔ na kamedefefewɔla yeyewo kple esiwo de ŋgɔ siaa, eye wowɔa tɔtrɔwo be wòasɔ ɖe kamedede vovovowo nu. Amewo atiae be yewoawɔ Olympic Squats le woƒe ŋutete be woadzi ŋusẽ bliboa ɖe edzi, ana woate ŋu atrɔ ɖe nɔnɔmewo ŋu ahanɔ ʋuʋum nyuie wu, eye woakpe asi ɖe dɔwɔwɔ ƒe ŋutete tutuɖo ŋu na gbesiagbe dɔwɔnawo alo kamedefefewo wɔwɔ ta.

Ülatuse sooritamine: Sisuline õpetus Olympic-fefewo ƒe Afɔdzidede

• Lé barbell la kple asi si le edzi, asibidɛwo nadze ŋgɔ ŋgɔ, eye nàkɔe tso agbatsɔkekea dzi to etutu yi dzi to wò afɔwo dzi kple wò akɔta dzɔdzɔe me.
• Ðe afɔ ɖe megbe eye nàɖo wò afɔwo ɖe wo nɔewo gbɔ abe abɔta ene eye wò afɔbidɛwo nafia gota vie, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Dze ʋuʋua gɔme to wò klowo kple akɔta bɔbɔ me, nàɖiɖi wò ŋutilã ɖe anyi abe ɖe nègabɔbɔ nɔ zikpui dzi ene, nàna wò akɔta nanɔ dzi eye wò megbe nanɔ dzɔdzɔe, yi edzi vaseɖe esime wò ata nasɔ kple anyigba.
• Tu wò afɔkpodzi be nàkɔ wò ŋutilã ɖe dzi atrɔ ayi teƒe si nèdze egɔme tsoe, nàkeke wò akɔta kple klowo ɖe enu bliboe, esia wu enu gbugbɔgawɔ ɖeka.

Nõuanded sooritamiseks Olympic-fefewo ƒe Afɔdzidede

• **Dzoxɔxɔ Nyui:** Hafi nàdze Olympic Squat gɔme la, kpɔ egbɔ be yedo dzo na yeƒe ŋutilã nyuie. Esia ana wò lãmekawo nadzra ɖo ɖe kamededea ŋu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ. Dzoxɔxɔ nyui ate ŋu anye cardio si mesẽ o kple kamedede aɖewo siwo me ŋusẽ le.
• **Yagbɔgbɔ ƒe Mɔnu:** Yagbɔgbɔ nyuie le vevie ŋutɔ na squats wɔwɔ nyuie. Gbugbɔ ya ne èle wò ŋutilã ɖiɖim eye nàgbɔ ya ne èle etum ɖe dzi. Gbɔgbɔtsixetsixe alo gbɔgbɔ si mesɔ o ate ŋu ana nàtɔtɔ eye mana ŋusẽ si hiã be nàwɔ kamededea nyuie o

Olympic-fefewo ƒe Afɔdzidede KKK

Kas algajad saavad teha Olympic-fefewo ƒe Afɔdzidede?

Ẽ, gɔmedzelawo ate ŋu awɔ Olympic Squat kamededea, gake ele vevie be woadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be woƒe nɔnɔme sɔ eye woaƒo asa na abixɔxɔ. Eɖea vi hã be hehenala alo ame bibi aɖe nanɔ anyi be wòafia mɔ gɔmedzela to aɖaŋu nyuitɔ dzi. Afɔɖeɖe ƒe tɔtrɔ sia ate ŋu asesẽ ŋutɔ eye ebia be wòatrɔ ɖe nɔnɔmewo ŋu, ada asɔ, eye ŋusẽ nanɔ eŋu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye vivivi nadzi sesẽme ɖe edzi ne woƒe ŋusẽ kple nɔnɔme le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Olympic-fefewo ƒe Afɔdzidede?

• High Bar Back Squat: Le tɔtrɔ sia me la, wotsɔa barbell la dana ɖe mɔ̃ siwo le etame la dzi, si wɔnɛ be woate ŋu atsɔ akɔta aɖo tsitrenu wu eye woate ŋu abɔbɔ ɖe anyi goglo wu.
• Low Bar Back Squat: Le afisia la, wotsɔa barbell la dana ɖe anyime le megbe, le megbe deltoids dzi, si ate ŋu akpe ɖe ame ŋu be wòaƒo ƒu kple akɔtaƒuwo geɖe wu.
• Tame Afɔdzidede: Tɔtrɔ sesẽ sia bia be woalé barbell la ɖe ta dzi le akɔtadzesi bliboa me, si bia be woada asɔ, aʋuʋu, eye wòana ŋusẽ si le eme la nanyo ɖe edzi.
• Aɖaka me Kpeɖodzi: Esia bia be nàbɔbɔ ɖe anyi vaseɖe esime wò akɔta naka aɖaka alo zikpui aɖe si le megbewò ŋu, si ate ŋu akpe ɖe ŋuwò nàkpɔ egbɔ be akɔta ƒe goglome kple nɔnɔme nyuitɔ.

Millised on head täiendavad harjutused Olympic-fefewo ƒe Afɔdzidede?

• Deadlifts hã kpena ɖe Olympic Squats ŋu nyuie elabena woƒe susu nɔa megbe kɔsɔkɔsɔ ƒe lãmekawo ŋu - glutes, hamstrings, kple lower back - siwo le vevie ŋutɔ na dadasɔ kple ŋusẽ me léle ɖe asi le squat ʋuʋu me.
• Overhead Presses ate ŋu ana Olympic Squats ƒe viɖewo nadzi ɖe edzi to ŋusẽdodo abɔta, abɔwo, kple core, siwo le vevie be woalé nɔnɔme nyuitɔ me ɖe asi eye woali ke le squat me, vevietɔ ne wole kpekpeme kpekpewo kɔm.