Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe

• Kehaos: Triceps, Ülemised õlad
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Triceps Brachii
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe

Smith Close-Grip Bench Press nye kamedede si tua ŋusẽ ɖo si koŋ tɔa ŋku triceps kple lãmeka evelia abe akɔta kple abɔta ene. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe si le didim be yewoadzi eƒe tame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese ɖe edzi. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena enaa li ke to Smith ƒe mɔ̃a dzi, si wɔnɛ be woate ŋu awɔ ʋuʋu si dzi woɖu eye ŋutete si le wo si be woalé fɔ ɖe nɔnɔme kple lãmekawo ƒe dɔwɔwɔ ŋu.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe

• Mlɔ zikpui dzi eye wò afɔwo nadze anyigba. Ðo ɖokuiwò ale be atikplɔa nanɔ wò akɔta tame tẽ. Lé ʋuƒoa kple asi nyuie, asiwo dome didi abe abɔta ene eye asibidɛwo nadze ŋgɔ wò.
• Ðe ʋuƒoa to etutu yi dzi kple wò asibidɛwo tɔtrɔ me be nàʋui le mɔ̃a me. Ðe atikplɔa ɖe wò akɔta le mɔ si dzi nàɖu nu, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu.
• Tu ʋuƒoa ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, eye nàgbɔ ya esi nèle ewɔm. Kpɔ egbɔ be yelé nu ɖe ​​asi sesĩe me ɖe asi eye wò asibidɛwo le wò abɔta tame tẽ.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàgbugbɔ aɖo ʋuƒoa dzi nyuie to wò asibidɛwo tɔtrɔ me be nàgaxee ɖe mɔ̃a me ake. Ðo ŋku edzi ɣesiaɣi be nàɖu wò ʋuʋu dzi eye nànɔ te ɖe enu le ɣeyiɣia katã me

Nõuanded sooritamiseks Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe

• Ʋuʋu si Dzi Woɖu: Ƒo asa na vodada si bɔ si nye be nàʋuʋu atikplɔa kabakaba akpa alo azã ŋusẽ atsɔ akɔe. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Ðe ʋuƒoa ɖe wò akɔta eye nàgazi edzi ake, nàkpɔ egbɔ be wò abɔta te ɖe wò ŋutilã ŋu le ʋuʋua katã me. Esia akpe ɖe ŋuwò nàwɔ wò triceps ŋudɔ nyuie wu.
• Ƒo Asa Na Abɔtawo Ƒe Ʋuʋu: Vodada si bɔ enye be nàkeke wò abɔtawo ɖe enu bliboe ahaxe wo ɖe ʋufɔti la tame. Menye ɖeko esia nana wò ƒunukpeƒewo tea ɖeɖi ame ŋu madzemadzee ko o, ke ate ŋu ana nàxɔ abi hã. Ke boŋ ɖoe be yeana yeƒe abɔta nabɔbɔ vie le ʋuʋua tame gɔ̃ hã.
• Gbɔgbɔ Nyuie: Gbɔgbɔ nyuie nye

Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe KKK

Kas algajad saavad teha Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Close-Grip Bench Press ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme siwo le bɔbɔe wu eye nàlé fɔ ɖe nɔnɔme nyuitɔ me léle ɖe asi ŋu be nàxe mɔ ɖe abixɔxɔ nu. Kamedede sia tɔa ŋku triceps kple akɔta ƒe lãmekawo koŋ. Enyo ɣesiaɣi be gɔmedzelawo nakpɔ dzikpɔkpɔ alo mɔfiame tso ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe?

• Decline Smith Machine Close-Grip Bench Press nye tɔtrɔ bubu si me woɖoa zikpui la ɖe ɖiɖi me, eye woƒe susu nɔa akɔta ƒe lãmeka siwo le ete ŋu wu.
• Reverse Grip Smith Machine Close-Grip Bench Press trɔa asiléƒea wòzua asi te, si naa lãmekawo, vevietɔ akɔta ƒe akpa si le etame kple akɔta etɔ̃, doa ŋusẽ ame le mɔ bubu nu.
• Abɔ Ðeka Smith Machine Close-Grip Bench Press nye akpa ɖeka ƒe tɔtrɔ, si doa kplamatse wò liƒo eye wònana be wò susu nanɔ alɔ ɖeka ŋu le ɣeyiɣi ɖeka me.
• Smith Machine Close-Grip Bench Press with Bands or Chains naa tsitretsitsi kpena ɖe eŋu ne èle tetem ɖe dzi, si wɔnɛ be wòsesẽna ɖe edzi eye wòwɔa dɔ sesĩe wu le lãmekawo ŋu le ʋuʋua tame.

Millised on head täiendavad harjutused Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe?

• Push-ups: Push-ups wɔa dɔ le lãmekawo ƒe hatsotso mawo ke me abe Smith Close-Grip Bench Press ene, siwo nye akɔta, abɔta, kple abɔta, eye ate ŋu akpe ɖe ŋuwò nàna ame ƒe tame ƒe ŋusẽ bliboa nanyo ɖe edzi, si ana wò ŋutete be nàkɔ kpekpeme geɖe wu le bench press me la nadzi ɖe edzi .
• Dumbbell Flyes: Kamedede sia kpena ɖe Smith Close-Grip Bench Press ŋu to dɔwɔwɔ tso akɔta ƒe lãmekawo ŋu tso dzogoe bubu dzi, si doa lãmekawo ƒe tsitsi si da sɔ wu ɖe ŋgɔ eye wòdoa ŋusẽ kple liƒo si hiã na bench press la ɖe ŋgɔ.