Smith ƒe Ŋgɔgbe Squat

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Smith metsɔtsɔkuaku dernyedzi.

Sissejuhatus Smith ƒe Ŋgɔgbe Squat

Smith Front Squat nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku akɔta ƒe akpa enelia, akɔtaƒu, kple eƒe akpa si le eme, evɔ wòwɔa dɔ ɖe ametia ƒe akpa si le etame hã dzi. Enye tiatia nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena enaa woate ŋu aɖu ʋuʋu dzi eye wònaa li ke, si ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna. Ame ɖekaɖekawo ate ŋu atiae be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi, yeana yeƒe ŋutilã bliboa nali ke, eye yeado yeƒe nɔnɔme nyuitɔ ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Ŋgɔgbe Squat

• Ðo barbell la ɖe teƒe si wòle be wòagbɔ ɖe eme le wò abɔta ŋgɔ tututu, eye wò asibidɛwo nadze ŋgɔ ŋgɔ eye wò abɔta nadze ŋgɔ.
• Ðe wò ŋutilã ɖe anyi vivivi to bɔbɔ ɖe klowo kple akɔta me, nàkpɔ egbɔ be wò akɔta gakpɔtɔ le dzɔdzɔe eye wò klowo mekeke to wò afɔbidɛwo ŋu o.
• Ðe wò ŋutilã ɖe anyi vaseɖe esime wò ata nasɔ kple anyigba, alo nàɖiɖi alesi nàte ŋui bɔbɔe.
• Tu wò afɔkpodzi be nàkɔ wò ŋutilã ɖe dzi atrɔ ayi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé nɔnɔme ma ke me ɖe asi ne èle dzi yim. Gbugbɔ wɔ kamededea zi alesi wokafui.

Nõuanded sooritamiseks Smith ƒe Ŋgɔgbe Squat

• **Lé Nɔnɔme Nyuitɔ Me**: Wò akɔta nanɔ dzi eye wò akɔta nanɔ dzɔdzɔe le vevie ŋutɔ. Ƒo asa na ŋgɔgbedede alo wò akɔta ƒoƒo elabena esia ate ŋu ana nàxɔ abi eye mewɔa dɔ kple lãmeka siwo sɔ o. Ele be wò ŋkuwo nanɔ ŋgɔ kpɔm tẽ ke menye ɖe anyigba o.
• **Depth of the Squat**: Taɖoe be yeaɖiɖi yeƒe ŋutilã ɖe anyi vaseɖe esime wò ata nasɔ kple anyigba. Yi anyime akpa (to parallel) ate ŋu ana wò klowo nate ɖe dzi madzemadzee, evɔ mèyi anyime o (afɔkpodzi afã alo enelia) mana wò afɔ ƒe lãmekawo nawɔ dɔ bliboe o.
• **Ƒo Asa Na Wò Klowo Ƒe Ʋuʋu**: Ne ègatsi tre ɖe dzi la, ƒo asa na wò klowo keke bliboe kple wo tutu.

Smith ƒe Ŋgɔgbe Squat KKK

Kas algajad saavad teha Smith ƒe Ŋgɔgbe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Front Squat kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Smith-mɔ̃a ate ŋu akpe ɖe ame ŋu wòali ke ahakpɔ ŋusẽ ɖe edzi le ʋuʋua me. Wokafui hã be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be nàkpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Smith ƒe Ŋgɔgbe Squat?

• Goblet Squat nye tɔtrɔ bubu si me nèléa dumbbell alo kettlebell ɖeka ɖe wò akɔta ŋgɔ, si ate ŋu anɔ bɔbɔe na gɔmedzelawo alo amesiwo mate ŋu aʋuʋu o.
• Zercher Squat nye tɔtrɔ tɔxɛ aɖe si me nèléa barbell la ɖe wò abɔta ƒe ʋuʋudedi me, si doa gbe ɖa le wò tame kple wò nuto me le mɔ bubu nu.
• Overhead Squat nye tɔtrɔ si de ŋgɔ wu si me nèléa barbell la ɖe ta dzi le ʋuʋu bliboa me, si bia be abɔta naʋuʋu vevie eye wòali ke.
• Hack Squat nye tɔtrɔ si wotu ɖe mɔ̃ dzi si tɔa ŋku akɔta ene, si sɔ kple Smith Front Squat, gake eƒe afɔ ƒe ɖoɖo kple eƒe ʋuʋu ƒe didime to vovo.

Millised on head täiendavad harjutused Smith ƒe Ŋgɔgbe Squat?

• Walking Lunge nye kamedede bubu si kpena ɖe Smith Front Squat ŋu elabena eléa fɔ ɖe quads, hamstrings, kple glutes ŋu, si sɔ kple squat, gake ekpena ɖe ame ŋu hã be wòada asɔ eye wòali ke si kpena ɖe ame ŋu le squat wɔwɔ nyuie wu me.
• Leg Press kamededea nye kpeɖeŋutɔ gã aɖe na Smith Front Squat elabena eɖoa taɖodzinu na akɔta ene, akɔtaƒu, kple akɔta hã, gake enaa woate ŋu akɔ kpekpeme siwo kpekpe wu le mɔ si dzi woɖu nu, si wɔnɛ be ŋusẽ kple ŋusẽ dzina ɖe edzi le ŋutilã ƒe akpa si le ete.