Smith Afɔ Ðeka Mamã Squat

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

Sissejuhatus Smith Afɔ Ðeka Mamã Squat

Smith Single Leg Split Squat nye kamedede sẽŋu aɖe si tɔa ŋku akɔta ene, akɔta, kple akɔta, si doa ŋusẽ ame ƒe akpa si le anyime eye wòli ke. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena Smith mɔ̃a naa kpekpeɖeŋu eye wòkpɔa ŋusẽ ɖe ʋuʋua dzi. Ame ɖekaɖekawo ate ŋu atia kamedede sia be yewoana yewoƒe afɔwo nasẽ ɖe edzi, yewoada asɔ ahawɔ ɖeka nyuie wu, eye yewoatsɔ nu vovovowo akpe ɖe yewoƒe kamedede ƒe ɖoɖoa ŋu.

Ülatuse sooritamine: Sisuline õpetus Smith Afɔ Ðeka Mamã Squat

• Tsi tre eye wò akɔta nadze ŋgɔ mɔ̃a, eye nàtsɔ afɔ ɖeka ayi ŋgɔ eye nàda afɔ evelia ɖe megbe le mɔ̃a ƒe nuƒolanɔƒea, eye nàna wò afɔwo nato vovo tso wo nɔewo gbɔ abe akɔta ene.
• Ðe wò ŋutilã ɖe anyi to wò ŋgɔgbeklo bɔbɔ me vaseɖe esime wò ata nasɔ kple anyigba, eye nàkpɔ egbɔ be wò klo meto wò afɔbidɛwo ŋu o.
• Tsɔ wò ŋgɔgbefɔti trɔ yi dzi va ɖo afisi nèdze egɔme tsoe, eye nàna wò nuto si me nèle la nasẽ eye nànɔ megbe dzɔdzɔe le ʋuʋua katã me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ afɔwo eye nàgbugbɔ awɔe.

Nõuanded sooritamiseks Smith Afɔ Ðeka Mamã Squat

• Afɔdzideƒe: Vodada ɖeka si bɔ enye afɔdzideƒe si mesɔ o. Ele be wò ŋgɔgbefɔ nayi ŋgɔ ale gbegbe be ne èɖiɖi yi anyime la, wò klo nagato wò afɔbidɛwo ŋu o. Esia kpena ɖe ame ŋu be klo megatena ɖe ame dzi o. Ele be wò megbefɔ nanɔ anyi ɖe nuƒolanɔƒe alo zikpui si wodo ɖe dzi le megbewò.
• Ʋuʋu si Dzi Woɖu: Ðe wò ŋutilã ɖe anyi le mɔ si dzi nàɖu nu vaseɖe esime wò ŋgɔgbe ata nasɔ kple anyigba. Mègawɔ kaba le ʋuʋua me alo azã ŋusẽ atsɔ agbugbɔe ayi dzi o - esia ateŋu ahe abi vɛ. Ke boŋ, lé fɔ ɖe wò glutes kple quads zazã ŋu be wòaʋu wò atrɔ ayi dzi

Smith Afɔ Ðeka Mamã Squat KKK

Kas algajad saavad teha Smith Afɔ Ðeka Mamã Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Single Leg Split Squat kamededea. Gake ele vevie be woadze egɔme kple kpekpeme siwo le bɔbɔe alo kpekpeme aɖeke kura o vaseɖe esime woazu numame na woƒe ʋuʋu kple nɔnɔme. Ele vevie ŋutɔ hã be woakpɔ egbɔ be nɔnɔme nyuitɔ le eme be woaƒo asa na abixɔxɔ. Ðewohĩ woahiã mɔfiame tso ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdze egɔme blewu eye nàdzi eƒe sesẽme ɖe edzi vivivi.

Millised on tavalised variatsioonid Smith Afɔ Ðeka Mamã Squat?

• Bodyweight Single Leg Split Squat: Le tɔtrɔ sia me la, èwɔa kamededea kpekpeme bubu aɖeke manɔmee, eye wò ŋutilã ƒe kpekpeme koe nèzãna tsɔ tsia tre ɖe eŋu.
• Dumbbell Single Leg Split Squat: Kamededea ƒe akpa sia bia be woalé dumbbell ɖe asi ɖesiaɖe me esime wole squat la wɔm, si naa tsitretsitsi ɖe ʋuʋua ŋu geɖe wu.
• Barbell Single Leg Split Squat: Esia bia be nàwɔ kamededea kple barbell si woda ɖe wò abɔta, si ana tsitretsiɖeŋua nadzi ɖe edzi eye wòawɔ dɔ na wò tame wu.
• Goblet Single Leg Split Squat: Tɔtrɔ sia bia be nàlé kettlebell alo dumbbell ɖe wò akɔta ŋgɔ, si trɔa nuheŋusẽ ƒe titina eye wòwɔa dɔ le wò nuto me wu.

Millised on head täiendavad harjutused Smith Afɔ Ðeka Mamã Squat?

• Bulgariatɔwo ƒe Afɔdzideƒe si Woma: Kamedede sia nye ŋgɔyiyi tso Smith ƒe Afɔ Ðeka ƒe Afɔdzidede me eye ate ŋu ana kamedede si nu sẽ wu na lãmeka ƒe hatsotso mawo ke. Enaa dadasɔ kple nuwɔwɔ aduadu hã nyona ɖe edzi, si le vevie ŋutɔ na afɔ ɖeka ƒe kamedede.
• Afɔɖeɖewo: Afɔɖeɖewo nye kamedede nyui bubu si kpena ɖe wo nɔewo ŋu elabena woɖoa taɖodzinu na lãmekawo ƒe hatsotso mawo ke. Wona dadasɔ kple dɔwɔwɔ ƒe ʋuʋu hã nyona ɖe edzi, si ate ŋu ana dɔwɔwɔ nanyo ɖe edzi le Smith Single Leg Split Squat me.