Smith ƒe Abɔ Ðeka ƒe Fli

• 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 ƒe Abɔ Ðeka ƒe Fli

Smith One Arm Row nye ŋusẽdodo kamedede si me wotɔa ŋku lãmeka siwo le akɔta, abɔta, kple abɔwo me eye wodoa ŋusẽ wo. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena enaa li ke, si wɔnɛ be woate ŋu alé fɔ ɖe nɔnɔme kple lãmekawo ƒe dɔwɔwɔ ŋu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yeatsɔ ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòana ame ƒe nɔnɔme nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Abɔ Ðeka ƒe Fli

• Tsi tre ɖe axadzi le ʋuƒoa gbɔ, eye afɔwo dome didi abe abɔta ene, eye nàtsɔ asi ɖeka alé atikplɔa to asiléƒe si le edzi zazã me.
• Blo wò klowo vie, bɔbɔ ɖe ŋgɔ tso wò akɔta eye nàlé akɔta dzɔdzɔe me ɖe asi, eye nàna atikplɔa natsi anyi vaseɖe abɔta.
• He atikplɔa yi wò akɔta, esime nèle wò abɔta te ɖe wò ŋutilã ŋu, vaseɖe esime atikplɔa naka wò ƒodo ŋu.
• Ðe ʋuƒoa blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yekeke yeƒe alɔnu ɖe ​​enu bliboe, eye nàgbugbɔ ʋuʋua awɔ zi gbɔ zi agbɔsɔsɔme si nèdi hafi nàtrɔ ɖe alɔ kemɛa ŋu.

Nõuanded sooritamiseks Smith ƒe Abɔ Ðeka ƒe Fli

• **Na Wò Akɔta Nanɔ Dzɔdzɔe**: Vodada si bɔ enye be nàƒo akɔta esime nèle kamededea wɔm. Esia ate ŋu ahe teteɖeanyi alo abixɔxɔ vɛ. Na wò akɔta nanɔ dzɔdzɔe eye wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me. Menye ɖeko esia akpɔ wò akɔta ta ko o, ke ana wò lãmeka veviwo hã nawɔ dɔ.
• **Ʋuʋu si dzi Woɖu**: Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba. Nu vevitɔ si ana nàkpɔ viɖe geɖe tso Smith One Arm Row me enye be nàwɔ kamededea blewu eye nàɖu edzi. Esia ana lãmeka siwo ŋu woɖo taɖodzinu ɖo la nawɔ dɔ bliboe eye wòaxe mɔ ɖe abi siwo ate ŋu adzɔ hã nu.
• **Don’t Overstretch**: Ne èle atikplɔa hem ɖo ta wò akɔta la, ƒo asa na ehehe yi didiƒe akpa. Teteɖeanyi si gbɔ eme ate ŋu ana ame nate ɖeɖi ame ŋu alo axɔ abi. He eƒe...

Smith ƒe Abɔ Ðeka ƒe Fli KKK

Kas algajad saavad teha Smith ƒe Abɔ Ðeka ƒe Fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith One Arm Row kamededea ne wozã nɔnɔme nyuitɔ eye wodze egɔme kple kpekpeme si dzi woate ŋu aɖu ko. Wokafui ɣesiaɣi be nàna kamedede ƒe hehenala alo eŋutinunyala aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yele ewɔm nyuie. Kamedede sia ate ŋu aɖe vi ŋutɔ elabena etɔa ŋku lãmeka siwo le wò akɔta, abɔta, kple abɔwo me. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàdzi wò kpekpeme ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Smith ƒe Abɔ Ðeka ƒe Fli?

• Seated Smith Machine One Arm Row: Tɔtrɔ sia bia be woanɔ anyi ɖe zikpui dzi esime wole alɔ ɖeka ƒe fli wɔm, si ate ŋu akpe ɖe ame ŋu be woaɖe lats-awo ɖe vovo eye wòaɖe teteɖeanyi si le akɔta ƒe akpa si le ete dzi akpɔtɔ.
• Smith Machine One Arm Row with Resistance Bands: Tsitretsitsi ƒe ka siwo wotsɔ kpe ɖe Smith machine ƒe alɔ ɖeka ƒe fli ŋu dzia tsitretsitsi ɖe edzi le ʋuʋu ƒe didime bliboa me, si wɔnɛ be kamededea sesẽna ɖe edzi.
• Smith Machine Abɔ ɖeka ƒe Fli si me Wotrɔna: Ne ètsɔ tɔtrɔ kpe ɖe alɔ ɖeka ƒe fli ŋu la, àte ŋu awɔ dɔ le nu vevitɔa ŋu eye nàwɔ dɔ tso tɔtrɔ ƒe ŋusẽ ŋu, si ɖea vi na kamedefefe kple gbesiagbedɔ geɖe.
• Underhand Grip Smith Machine One Arm Row: Asiléƒe zazã trɔa lãmekawo ƒe gbeteteɖedzi, eɖoa taɖodzinu na lats siwo le ete eye wòkpena ɖe ame ŋu be akɔta nanɔ abe V ene.

Millised on head täiendavad harjutused Smith ƒe Abɔ Ðeka ƒe Fli?

• Dumbbell Rows nye kpeɖeŋutɔ nyui bubu elabena woƒe susu nɔa lats, rhomboids, kple traps hã ŋu, gake to vovo na Smith One Arm Row la, wohiã be woali ke tso nuto me le kpekpeme siwo le ablɔɖe me ta, si naa core bliboa ƒe ŋusẽ kple dadasɔ.
• Hehenamɔ̃wo hã ate ŋu akpe ɖe Smith One Arm Row ŋu nyuie, elabena woɖoa taɖodzinu na akɔta kple abɔta ƒe lãmeka ɖeka ma ke gake wotsoa dzogoe bubu dzi, si naa kamedede si me kɔ nyuie na ametia ƒe akpa si le etame eye wònaa asiléle ƒe ŋusẽ nyona ɖe edzi.