Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Sissejuhatus Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi

Smith Bent Over Narrow Supinated Grip Row nye kamedede si tua ŋusẽ ɖo si tɔa ŋku wò akɔta, vevietɔ latissimus dorsi, esime wògawɔa wò biceps kple ŋgɔgbe abɔwo hã ŋudɔ. Kamedede sia sɔ nyuie na kpekpemefɔlawo kple kamedede lɔ̃lawo siwo le didim be yewoadzi yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò nu kɔkɔ ŋutete nanyo ɖe edzi le kamedede bubuwo me, ana nànɔ te nyuie wu, eye wòana wò ŋutilã ƒe akpa si le etame nada asɔ wu eye wòasɔ ɖe wo nɔewo nu.

Ülatuse sooritamine: Sisuline õpetus Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi

• Tsi tre nàdze ŋgɔ atikplɔa, eye afɔwo dome didi abe abɔta ene. bɔbɔ ɖe wò akɔta kple klowo, eye nàna wò akɔta nanɔ dzɔdzɔe, vaseɖe esime wò akɔta nasɔ kple anyigba kloe.
• Lé atikplɔa kple asiléƒe kpui aɖe si le akɔta (si te), eye asiwo dome didi vie wu abɔta. Esiae nye wò gɔmedzedze ƒe nɔnɔme.
• He atikplɔa yi wò akɔta ƒe anyime to wò abɔtaƒuwo ƒoƒo ɖekae kple wò abɔtawo bɔbɔ me. Na wò abɔta nate ɖe wò ŋutilã ŋu le ʋuʋua katã me.
• Ðe ʋuƒoa blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkeke wò abɔwo kple abɔtawo ɖe enu bliboe. Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi

• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu si le ʋuʋum kabakaba. Ke boŋ, lé fɔ ɖe ʋu kɔkɔ kple ɖiɖi blewuu, si dzi wokpɔna ŋu. Duƒuƒu to kamededea me ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Eɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna hã elabena ebia ŋusẽdodo tsɔ wu lãmekawo ƒe ŋusẽ.
• Afisi Nàte Ŋu Aʋuʋu Le: Kpɔ egbɔ be yekeke yeƒe abɔwo ɖe enu bliboe le ʋuʋua ƒe gɔme eye yehe ʋuƒoa vaseɖe wò akɔta le etame. A

Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi KKK

Kas algajad saavad teha Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi?

Ẽ, gɔmedzelawo ateŋu awɔ Smith Bent Over Narrow Supinated Grip Row kamededea gake ele be woakpɔ nyuie ŋutɔ le eƒe nɔnɔme kple aɖaŋu ŋu be woaƒo asa na abi ɖesiaɖe. Wokafui be nàdze egɔme kple kpekpeme siwo le bɔbɔe eye nàdzi ɖe edzi vivivi ne wole ŋusẽ kple lãmeka tum ɖo. Eɖea vi hã be hehenala alo ame bibi aɖe nakpɔ kamededea dzi be wòakpɔ egbɔ be nɔnɔmea sɔ.

Millised on tavalised variatsioonid Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi?

• Dumbbell Bent Over Row nye tɔtrɔ bubu si me le esi teƒe be nàzã barbell la, èzãa dumbbells, si wɔnɛ be nàte ŋu aʋuʋu le teƒe geɖe wu.
• T-Bar Bent Over Row nye tɔtrɔ si me nèzãa T-bar mɔ̃ le, si ate ŋu akpe ɖe ŋuwò nàɖo taɖodzinu na lãmeka vovovo siwo le megbe.
• Seated Cable Row nye tɔtrɔ si me nènɔa zikpui dzi eye nèzãa kaƒomɔ̃, si ate ŋu akpe ɖe ŋuwò nàlé fɔ ɖe titina kple akɔta ƒe lãmekawo ŋu.
• Inverted Row nye ŋutilã ƒe kpekpeme ƒe tɔtrɔ si me nèzãa ati alo TRX ka, hea wò ŋutilã yia dzi ɖoa ta ʋuƒoa gbɔ, si ateŋu akpeɖe ŋuwò be wò ŋutilã ƒe ŋusẽkpɔɖeamedzi kple dadasɔ nanyo ɖe edzi.

Millised on head täiendavad harjutused Smith bɔbɔ ɖe fli gbadza si dzi wotsɔa afɔkpodzi léa nu ɖo la dzi?

• Barbell Deadlift nye kamedede bubu si kpena ɖe eŋu elabena menye ɖeko wòdoa ŋusẽ megbe lãmekawo ko o ke ewɔa dɔ le megbe kɔsɔkɔsɔ bliboa hã me, si me akɔtaƒuwo kple akɔtaƒuwo hã le, si doa ŋusẽ ŋutilã bliboa ƒe ŋusẽ kple liƒo si le vevie ŋutɔ na Smith Bent Over Narrow Supinated Grip Rows wɔwɔ.
• Pull-ups kamededea hã ɖea vi elabena etɔa ŋku lãmeka ƒe hatsotso siwo sɔ kple Smith Bent Over Narrow Supinated Grip Row, vevietɔ lats kple biceps, eye ebia be woalée ɖe akɔta hã, eyata enaa asiléle ƒe ŋusẽ kple ame ƒe tame ƒe ŋusẽ nyona ɖe edzi.