Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Kote
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Sissejuhatus Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe

Smith Behind Neck Press nye ŋusẽdodo ƒe kamedede si koŋ tɔa ŋku lãmeka siwo le wò abɔta, akɔta ƒe akpa si le etame, kple afɔ etɔ̃ me. Enyo ŋutɔ na amesiwo le didim be yewoatu ŋusẽ kple lãmekawo ɖo le yewoƒe tame, vevietɔ kamedefefewɔlawo kple kpekpemefɔlawo. Kamedede sia ate ŋu akpe ɖe ame ŋu wòanɔ te nyuie wu, ana kamedefefe ƒe ŋutete nanyo ɖe edzi, eye wòana ame ƒe akpa si le etame ƒe ŋusẽ nadzi ɖe edzi, si ana wòanye kpeɖeŋutɔ gã aɖe na kamedede ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe

• Lé atikplɔa kple asiléƒe si keke wu abɔta, asibidɛwo nadze ŋgɔ ŋgɔ, eye nàɖe atikplɔa le agbatsɔkekea me.
• Dze kamededea gɔme to ʋuƒoa tete ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, gake kpɔ egbɔ be mègatu wò abɔta o.
• Ðe ʋuƒoa blewuu trɔ yi anyime va ɖo wò abɔta ƒe megbe, eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum le ɖiɖia katã me.
• Gbugbɔ te edzi hena xexlẽme si nèdi be nàgbugbɔ aƒoe, emegbe nàgbugbɔ aƒo ʋuƒoa ɖe agbaa dzi dedie. Kpɔ egbɔ ɣesiaɣi be yeƒe akɔta le dzɔdzɔe eye yeƒe nu vevitɔ nawɔ dɔ le kamededea katã me.

Nõuanded sooritamiseks Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe

• Asiléle Nyuie: Lé atikplɔa kple asiléle si keke. Ele be wò asiwo nakeke wu abɔta ƒe kekeme tso wo nɔewo gbɔ. Esia wɔnɛ be woate ŋu aʋã nyuie wu eye woate ŋu aɖo taɖodzinu na abɔta ƒe lãmekawo nyuie wu. Ƒo asa na asiléle kpuie elabena ate ŋu ana nuteɖeamedzi si mehiã o naɖo wò abɔta ƒe ƒunukpeƒewo.
• Ʋuʋu si Dzi Wokpɔna: Ðe ʋuƒoa blewuu va ɖo wò kɔ ƒe gɔme, emegbe nàgazie ɖe dzi va ɖo afisi nèdze egɔme tsoe. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, ke menye be wòawɔ kabakaba ahanɔ ʋuʋum o. Ne èzã ŋusẽ tsɔ kɔ ʋuƒoa, ke menye wò lãmekawo o, ate ŋu ana nàxɔ abi eye mana emetsonu siwo dim nèle la nasu asiwò o.
• Na Wò Akɔta Nanɔ Dzɔdzɔe: Ele vevie be nàna wò akɔta nanɔ dzɔdzɔe eye wò nu vevi nanɔ dɔ wɔm le kamededea katã me. Arching (Aɖakawo ƒe ƒoƒo).

Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Behind Neck Press kamededea, gake ele be woawɔe kple ŋuɖɔɖɔɖo kple kamedede ŋuti nunyala aɖe ƒe dzikpɔkpɔ te. Kamedede sia ate ŋu ana abɔta ƒe ƒunukpeƒewo kple kɔ nate ɖe ame dzi ŋutɔ ne womewɔe nyuie o, si ate ŋu ana ame naxɔ abi. Ele vevie ŋutɔ be nàzã kpekpeme si le bɔbɔe, wò susu nanɔ nɔnɔme ŋu, eye nàdzi kpekpeme ɖe edzi vivivi ne ŋusẽ kple aɖaŋua le nyonyom ɖe edzi. Gake kamedede ŋuti nunyala geɖe do susua ɖa be woatsɔ ŋgɔgbezi aƒoe boŋ, elabena wole dedie wu eye wometea ɖe kɔ kple abɔta dzi boo o.

Millised on tavalised variatsioonid Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe?

• Dumbbell Behind Neck Press: Wotsɔa dumbbells wɔa tɔtrɔ sia, si wɔnɛ be woate ŋu aʋuʋui le mɔ vovovowo nu eye woate ŋu aʋuʋu ame ɖekaɖekawo.
• Seated Behind Neck Press: Wowɔa tɔtrɔ sia le anyinɔƒe, si ate ŋu akpe ɖe ame ŋu be woaɖe abɔta ƒe lãmekawo ɖe vovo nyuie wu.
• Tsitretsitsi le Kɔ Megbe Press: Wowɔa tɔtrɔ sia le tsitrenu, si ate ŋu awɔ ɖeka kple wò ŋutilã ƒe akpa si le ete kple wò ŋutilã ƒe akpa si le ete be wòali ke ɖe edzi.
• Kettlebell Behind Neck Press: Tɔtrɔ sia zãa kettlebell, si ate ŋu ana kpekpeme mama nato vovo eye wòate ŋu anye kamedede si sesẽ wu.

Millised on head täiendavad harjutused Smith Behind Neck ƒe Nyadzɔdzɔdɔwɔƒe?

• Axadzi Kɔkɔe: Esiawo tɔa ŋku axadzi alo axadzi deltoids, si nye lãmekawo ƒe ƒuƒoƒo aɖe si Smith Behind Neck Press hã wɔ dɔ le la koŋ. Ne èɖe lãmeka siawo ɖe vovo la, àte ŋu akpe ɖe ŋuwò nàda asɔ le wò abɔta ƒe lãmekawo ƒe tsitsi me eye nàna wò dɔwɔwɔ nanyo ɖe edzi le Smith Behind Neck Press me.
• Fli Tsitrenu: Kamedede sia kpena ɖe Smith Behind Neck Press ŋu to menye abɔta ɖeɖeko ŋudɔwɔwɔ me o ke boŋ trapezius kple biceps hã ŋu, si naa kamedede si de to wu le etame. Ekpena ɖe ame ŋu wòdoa ŋusẽ akɔta ƒe lãmeka siwo le vevie ŋutɔ na nɔnɔme nyui me léle ɖe asi le Smith Behind Neck Press me.