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 tua ŋusẽ ɖo si léa fɔ ɖe ŋutilã ƒe akpa si le ete ŋu, vevietɔ akɔta ƒe akpa eneawo, akɔtaƒuwo, kple akɔtaƒuwo. Enye kamedede si sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, si naa tiatia siwo woawɔ be woatrɔ asi le wo ŋu be woasɔ ɖe kamedede ƒe ɖoƒe vovovowo nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena edoa lãmekawo ƒe dadasɔ ɖe ŋgɔ, enaa woƒe liƒo nyona ɖe edzi, eye wònaa afɔ ƒe ŋusẽ bliboa nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Smith Afɔ Ðeka Mamã Squat

• Tsi tre ɖe ahadzraƒea ŋgɔ, nàdze ŋgɔe, eye nàtsɔ atikplɔa aɖo wò abɔta ƒe megbe. Kɔ afɔ ɖeka tso anyigba eye nàtsɔe aɖo megbewò le zikpui alo nuƒolanɔƒe si wodo ɖe dzi.
• Esi wò kpekpeme da sɔ le wò ŋgɔgbefɔ dzi la, bɔbɔ wò klo eye nàɖiɖi wò ŋutilã ɖe anyi vaseɖe esime wò ŋgɔgbe ata nasɔ kple anyigba. Kpɔ egbɔ be wò klo meyi ŋgɔ wu wò afɔbidɛwo o.
• Tu wò afɔkpodzi be nàkɔ wò ŋutilã ɖe dzi atrɔ ayi afisi nèdze egɔme tsoe, eye nàna wò akɔta nanɔ dzɔdzɔe eye wò nuto nawɔ dɔ le ʋuʋua katã me.
• Gbugbɔ gbugbɔ zi gbɔ zi agbɔsɔsɔme si nèdi le afɔ ɖeka dzi hafi nàtrɔ ɖe afɔ evelia ŋu.

Nõuanded sooritamiseks Smith Afɔ Ðeka Mamã Squat

• Goglome Nyuie: Ne èɖiɖi wò ŋutilã ɖe anyi la, ɖoe be yeana yeƒe ŋgɔgbeklo nabɔbɔ ɖe dzogoe 90 dzi. Ne èɖiɖi ɖe anyi akpa la, ate ŋu ana wò klo nate ɖe dzi madzemadzee, evɔ ne mèɖiɖi ɖe anyi o la, mana lãmekaawo nawɔ dɔ bliboe o.
• Ŋutilã ƒe Dadasɔ: Ƒo asa na wò ŋutilã tsɔtsɔ yi ŋgɔ alo ɖe axadzi le kamededea me. Esia ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Lé wò dadasɔ me ɖe asi to wò nu vevitɔa wɔwɔ kple wò ŋkuléle ɖe ŋgɔ me.
• Kpɔ Ʋuʋua Dzi: Mègana kpekpeme naɖu dziwò o. Enye vodada si bɔ be nàna ahadzraƒea natutu wò ɖe anyi kabakaba akpa. Ke boŋ, ɖu wò ɖiɖi dzi, tɔ vie le ʋuʋua ƒe gɔme, emegbe nàgatue ɖe dzi va ɖo afisi nèdze egɔme tsoe

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 si le bɔbɔe alo le ʋuƒoa ko gɔ̃ hã dzi be woazu numame na ʋuʋua. Ele vevie ŋutɔ hã be nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne mèka ɖe wò agbalẽvia dzi o la, anyo be nàbia hehenala alo kamedefefewɔla bibi aɖe be wòafia mɔ wò.

Millised on tavalised variatsioonid Smith Afɔ Ðeka Mamã Squat?

• Front Foot Elevated Split Squat: Le tɔtrɔ sia me la, wotsɔa ŋgɔgbefɔa dana ɖe nuƒolanɔƒe si wodo ɖe dzi, si wɔnɛ be woate ŋu aʋuʋui geɖe wu eye woƒe susu nɔa megbefɔa ŋu geɖe wu.
• Goblet Split Squat: Tɔtrɔ sia bia be nàlé kettlebell alo dumbbell ɖe wò akɔta tututu esime nèle split squat wɔm, eye nàtsɔ ŋusẽ aɖe si le etame akpe ɖe kamededea ŋu.
• Weighted Vest Split Squat: Le afisia la, èdoa vest si me kpekpeme le esime nèle split squat wɔm, si wɔnɛ be tsitretsitsi bliboa dzina ɖe edzi eye to esia me la, kamededea ƒe sesẽ dzina ɖe edzi.
• Jumping Split Squat: Plyometric ƒe tɔtrɔ sia bia be nàti kpo ahatrɔ wò afɔwo le ya titina, si menye ɖeko wònaa dzitodzito ƒe akpa aɖe kpena ɖe kamededea ŋu ko o, ke enaa ŋusẽ kple ablaɖeɖe hã nyona ɖe edzi.

Millised on head täiendavad harjutused Smith Afɔ Ðeka Mamã Squat?

• Azɔlizɔzɔ ƒe Aɖuɖɔtoe nye kamedede bubu si kpena ɖe eŋu esi wowɔa dɔ le lãmeka mawo ke ŋu abe Smith Single Leg Split Squat ene, gake wotsɔa ʋuʋu sesẽ aɖe kpena ɖe eŋu si ate ŋu akpe ɖe eŋu be nuwɔwɔ aduadu kple dɔwɔwɔ ƒe ŋusẽ nanyo ɖe edzi.
• Goblet Squats ateŋu akpeɖe Smith Single Leg Split Squat hã ŋu to ŋkuléle ɖe ŋutilã ƒe akpa si le ete ƒe lãmeka mawo ke ŋu me, gake woatsɔ akpa aɖe akpe ɖe eŋu si nye ŋutilã ƒe akpa si le etame ƒe nuwɔwɔ kple nu vevi ƒe liƒo le kpekpeme si wotsɔ agba le ŋgɔgbe ta.