Smith ƒe Afɔdzikpɔƒe

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Smith ƒe Afɔdzikpɔƒe

Smith Leg Press nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe akɔta ene, akɔtaƒu, akɔta, kple nyivi ŋu, si wɔe be wòsɔ nyuie na kamedefefewɔlawo, ŋutilãtutulawo, kple amesiame si le didim be yeana ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena Smith mɔ̃a naa liƒo, si ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna. Amewo ate ŋu atia Smith Leg Press le ŋutete si le esi be wòana lãmekawo natsi nyuie wu, ana kamedefefewo nanyo ɖe edzi, eye wòado alɔ gbesiagbe ʋuʋu siwo wɔa dɔ nyuie ta.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Afɔdzikpɔƒe

• Ðe dedienɔnɔ ƒe kaawo eye nàlé asiléƒeawo ɖe asi, eye nàkpɔ egbɔ be wò afɔwo bɔbɔ vie le klowo gbɔ.
• Tu nuƒolanɔƒea ɖa kple wò afɔkpodzi eye nàɖɔ wò afɔwo ɖo evɔ màxe klowo o, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Ðe nuƒolanɔƒea ɖiɖi vivivi to wò klowo bɔbɔ me, eye nàna wò afɔwo nanɔ gbadzaa le nuƒolanɔƒea ɣesiaɣi.
• Zã wò afɔkpodziwo nàtsɔ atutu nuƒolanɔƒea ɖe afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yeƒe akɔta le gbadzaa ɖe afɔkpaa ŋu le kamededea katã me.

Nõuanded sooritamiseks Smith ƒe Afɔdzikpɔƒe

• **Ƒo Asa Na Wò Klowo Ƒe Ʋuʋu**: Mègakeke wò afɔwo ɖe enu bliboe va ɖo afisi wò klowo abla gbeɖe o. Esia ate ŋu ana wò klo ƒe ƒunukpeƒewo natsi akpa eye wòate ŋu ana nàxɔ abi. Ke boŋ na wò klowo nabɔbɔ vie le ʋuʋua tame gɔ̃ hã.
• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na vodada si nye be nàɖe mɔ kpekpeme la naɖiɖi kaba. Ke boŋ ɖiɖie ɖe anyi blewu eye nàɖu edzi. Menye ɖeko esia axe mɔ ɖe abixɔxɔ nu ko o, ke ana wò lãmekawo nawɔ dɔ bliboe le kamededea katã me hã.
• **Yagbɔgbɔ ƒe Mɔnu**: Ðo ŋku edzi nàgbɔ ya nyuie. Gbugbɔ ya ne èle kpekpeme la tum yi dzi eye nàgbɔ ya esi nèle eɖiɖim ɖe anyi ake. Yagbɔgbɔ nyuie ate ŋu

Smith ƒe Afɔdzikpɔƒe KKK

Kas algajad saavad teha Smith ƒe Afɔdzikpɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Leg Press ƒe kamededea. Enye mɔ nyui aɖe si dzi nàto adze ŋutilã ƒe ŋusẽ si le anyime tutuɖo gɔme, vevietɔ le afɔ ene, akɔtaƒu, kple akɔta. Gake abe kamedede bubu ɖesiaɖe ene la, ele vevie be nàdze egɔme kple kpekpeme suewo eye nàdzi ɖe edzi vivivi ne ŋusẽ kple aɖaŋua le nyonyom ɖe edzi. Wokafui vevie hã be nàna ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nafia mɔ wò le gɔmedzedzea me be nàkpɔ egbɔ be yeƒe nɔnɔme sɔ eye màxɔ abi o.

Millised on tavalised variatsioonid Smith ƒe Afɔdzikpɔƒe?

• Tɔtrɔ bubue nye Wide-Stance Smith Machine Leg Press, si tɔa ŋku ata ememetɔwo nyuie wu.
• Narrow-Stance Smith Machine Leg Press nye tɔtrɔ bubu si tɔa ŋku gotagome ata kple akɔta ene koŋ.
• Àte ŋu awɔ Angled Smith Machine Leg Press hã, afisi nàtrɔ asi le wò ŋutilã ƒe dzogoe ŋu le be nàte gbe ɖe glutes dzi geɖe wu.
• Mlɔeba la, Feet-High Smith Machine Leg Press nye tɔtrɔ si tɔa ŋku akɔta kple akɔtaƒuwo vevie wu.

Millised on head täiendavad harjutused Smith ƒe Afɔdzikpɔƒe?

• Aɖuɖɔtoewo hã kpena ɖe Smith Leg Press ŋu esi wole dɔ wɔm tso afɔ ɖesiaɖe ŋu ɖekaɖeka, si kpena ɖe ame ŋu be woaɖɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe ɖo eye wòna afɔ ƒe ŋusẽ kple liƒo bliboa nanyo ɖe edzi.
• Nyitsuwo nyinyi ate ŋu anye kpeɖeŋutɔ nyui aɖe hã, elabena woɖoa taɖodzinu na afɔ ƒe lãmeka siwo le ete koŋ, si naa afɔ ƒe kamedede bliboa nyona ɖe edzi eye wònaa hehe si de to wu le ŋutilã ƒe akpa si le ete.