Smith ƒe Ŋgɔgbe Squat

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

Sissejuhatus Smith ƒe Ŋgɔgbe Squat

Smith Front Squat nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe abɔta, akɔta, kple akɔta koŋ ŋu, evɔ wògawɔa nu ɖe ​​abɔta kple akɔta hã ŋu. Kamedede sia sɔ na kamedefefewɔla yeyewo kple esiwo de ŋgɔ siaa, elabena Smith mɔ̃a naa mɔ si fiaa mɔ eye wòli ke na barbell la, si ɖea dadasɔ ƒe nudidiwo dzi kpɔtɔna eye wònaa woƒe susu nɔa nɔnɔme kple ŋusẽ ŋu. Ame ɖekaɖekawo ate ŋu atia kamedede sia be wòana ame ƒe ŋutilã ƒe akpa si le anyime nasẽ ɖe edzi, wòana ame ƒe nɔnɔme nanyo ɖe edzi, eye wòana kamedede bliboa nadzi ɖe edzi le kamedefefe vovovowo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Ŋgɔgbe Squat

• Tsi tre tẽe be nàɖe ʋuƒoa ɖa, emegbe nàtrɔ ɖe megbe atsɔ wò afɔwo aɖo wo nɔewo gbɔ wòadidi abe abɔta ene. Esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Ðe wò ŋutilã ɖe anyi vivivi to klowo bɔbɔ me esime nèle wò akɔta dzɔdzɔe, abe ɖe nègabɔbɔ nɔ zikpui dzi ene, vaseɖe esime wò ata nasɔ kple anyigba.
• Tsɔ vie, emegbe nàtu wò afɔkpodziwo be nàtrɔ ayi afisi nèdze egɔme tsoe, eye nàna wò akɔta nanɔ dzɔdzɔe eye wò nu vevitɔ nanɔ dɔ wɔm le ʋuʋua katã me.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi. Ðo ŋku edzi ɣesiaɣi be nàgbɔ ya ne èle ʋuƒoa ɖiɖim eye nàgbɔ ya ne èle ekɔm.

Nõuanded sooritamiseks Smith ƒe Ŋgɔgbe Squat

• Lé Nɔnɔme Nyui Me: Na wò akɔta nanɔ dzi, akɔta nanɔ dzɔdzɔe, eye wò ŋkuwo nanɔ ŋgɔ le ʋuʋua katã me. Esia akpe ɖe ŋuwò nàda asɔ eye wòaxe mɔ na wò kɔ alo akɔta ƒe teteɖeanyi. Vodada si wòle be nàƒo asa na: Mègaƒo xlã wò akɔta alo akpɔ anyigba o, elabena esia ate ŋu ahe nuteɖeamedzi si mehiã o vɛ na wò akɔta.
• Ʋuʋu si Dzi Woɖu: Ðe wò ŋutilã ɖe anyi to bɔbɔ ɖe akɔta kple klowo dzi vaseɖe esime wò ata nasɔ kple anyigba, emegbe nàgatue ɖe dzi va ɖo afisi nèdze egɔme tsoe. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, ke menye be wòawɔ kaba o. Vodada si wòle be nàƒo asa na: Mègadze anyi kaba alo adzo le...

Smith ƒe Ŋgɔgbe Squat KKK

Kas algajad saavad teha Smith ƒe Ŋgɔgbe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Front Squat kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme kple aɖaŋu ŋu be nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Smith ƒe Ŋgɔgbe Squat?

• Smith Machine Box Squat nye tɔtrɔ bubu si me wozãa aɖaka alo zikpui tsɔ kpɔa squat ƒe goglome dzi eye wòkpena ɖe megbe kɔsɔkɔsɔa ŋu.
• Smith Machine Squat with Heels Raised nye tɔtrɔ aɖe si tɔa ŋku afɔkpodzi eneawo vevie wu to afɔkpodziawo dada ɖe kpekpeme ƒe agbawo alo afɔkpa dzi.
• Smith Machine Split Squat nye kamedede si wowɔna le akpa ɖeka dzi si wɔa dɔ le afɔ ɖeka me, si kpena ɖe ame ŋu wòɖɔa lãmekawo ƒe masɔmasɔwo ɖo.
• Smith Machine Front Squat to Bench nye tɔtrɔ si me nèbɔbɔna ɖe anyi vaseɖe esime wò akɔta kaka zikpui aɖe ŋu, si ate ŋu akpe ɖe ŋuwò nàkpɔ egbɔ be eƒe goglome kple nɔnɔme nɔa anyi ɖaa.

Millised on head täiendavad harjutused Smith ƒe Ŋgɔgbe Squat?

• Walking Lunge nye kamedede bubu si kpena ɖe eŋu elabena eɖoa taɖodzinu na lãmeka ƒe hatsotso siwo le Smith Front Squat la ke - quads, glutes, kple hamstrings - gake enaa dadasɔ kple dɔwɔwɔ ƒe ŋusẽ hã nyona ɖe edzi to ʋuʋu dede eme me.
• Leg Press ateŋu anye kpeɖeŋutɔ nyui aɖe na Smith Front Squat ƒe ɖoɖowɔɖia elabena eɖea ŋutilã ƒe lãmeka siwo le ete - vevietɔ quads, glutes, kple hamstrings - ɖe vovo - si wɔnɛ be woate ŋu azã agba siwo kpekpe wu, si ateŋu ahe ŋusẽ geɖe wu vɛ.