Smith ƒe Afɔkpodzi Kɔkɔ

• Kehaos: Dzesi
• Varustus: Smith metsɔtsɔkuaku dernyedzi.

Sissejuhatus Smith ƒe Afɔkpodzi Kɔkɔ

Smith Toe Raise nye ŋusẽdodo hehexɔxɔ ƒe kamedede si wowɔ koŋ be woatsɔ aɖo taɖodzinu na nyitsu ƒe lãmekawo ahawɔ wo ŋudɔ nyuie wu, si ana afɔkpodzi ƒe liƒo, ŋusẽ, kple atsyɔ̃ɖoɖo nyona ɖe edzi. Esi wòsɔ nyuie na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yeƒe ŋutilã ƒe ŋusẽ kple dadasɔ nanyo ɖe edzi ta la, woate ŋu atsɔe ade kamedede ƒe ɖoɖo ɖesiaɖe me bɔbɔe. Gomekpɔkpɔ le kamedede sia me ate ŋu akpe ɖe ame ŋu wòana ame ƒe dɔwɔwɔ bliboa nanyo ɖe edzi le kamedefefe vovovowo kple gbesiagbedɔwo me, eye wòakpe ɖe ame ŋu wòanɔ te nyuie wu eye wòaxe mɔ ɖe abixɔxɔ nu.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Afɔkpodzi Kɔkɔ

• Ðe atikplɔa ɖa le agbatsɔkekea ŋu eye nàɖiɖii vaseɖe esime wòadze ɖe wò akɔta kple abɔta, eye wò afɔbidɛwo nafia ŋgɔ.
• Tu afɔ eveawo ƒe bɔlwo me be nàkɔ wò ŋutilã ɖe dzi. Na wò ƒodo ƒe lãmekawo nahe ɖe eme ale be nàʋuʋu tẽ ayi dzi eye màgabɔbɔ ɖe ŋgɔ alo megbe o.
• Le ʋuʋua ƒe sesẽƒe la, tɔ vie eye emegbe nàɖiɖi wò afɔkpodziwo blewuu atrɔ ayi anyigba, eye nàlé ʋuʋua dzi ɖuɖu me ɖe asi.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Smith ƒe Afɔkpodzi Kɔkɔ

• Afɔ ƒe Nɔnɔme Nyui: Ele be wò afɔwo nanɔ gbadzaa le anyigba ne èdze kamededea gɔme. Ne èle wò afɔkpodziwo kɔm ɖe dzi la, kpɔ egbɔ be yetu ɖe wò afɔwo ƒe bɔlwo dzi ke menye ɖe wò afɔbidɛwo dzi o. Esia nana be lãmeka siwo sɔ lae nèle taɖodzinu ɖom ɖo eye mèle wò afɔbidɛwo alo afɔkpodziwo tem ɖe anyi o.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu alo ʋuʋu. Ele be woawɔ Smith Toe Raise la le mɔ si dzi woaɖu blewu nu. Esia kpena ɖe ame ŋu be màxɔ abi o eye wòkpɔa egbɔ be wò lãmekawo le dɔ wɔm le ɣeyiɣi bliboa me

Smith ƒe Afɔkpodzi Kɔkɔ KKK

Kas algajad saavad teha Smith ƒe Afɔkpodzi Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Toe Raise kamededea. Enye kamedede bɔbɔe aɖe si woɖoa taɖodzinu na nyitsu ƒe lãmekawo. Gake ele vevie be nàzã kpekpeme si ana nàvo eye nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Wokafui hã be woana hehenala alo kamedefefewɔla bibi aɖe nakpɔ kamededea dzi alo afia mɔ ame siwo le kamedefefea gɔme dzem be woakpɔ egbɔ be wowɔe nyuie.

Millised on tavalised variatsioonid Smith ƒe Afɔkpodzi Kɔkɔ?

• Smith Machine Calf Raise with Bent Knees tɔa ŋku soleus lãmeka si le nyitsua me, esime klo si wobɔbɔ ƒe nɔnɔme trɔa susu tso gastrocnemius dzi.
• Seated Smith Machine Toe Raise nye tɔtrɔ si me nènɔa zikpui dzi eye wò afɔwo nɔa ʋuƒoa te, tsɔa wò afɔbidɛwo tua yia dzi eye nèwɔa dɔ tso nyiviawo ŋu tso dzogoe bubu dzi.
• Smith Machine Donkey Calf Raise nye tɔtrɔ bubu si me nèbɔbɔna ɖe akɔta eye nèwɔa afɔbidɛ kɔkɔa, eye nèsrɔ̃a kposɔ nyitsu nyinyi ƒe kamedede.
• Smith Machine Reverse Calf Raise la léa fɔ ɖe tibialis anterior, si nye lãmeka si le afɔkpodzi ƒe ŋgɔgbe ŋu, to barbell la ɖoɖo ɖe megbewò kple wò afɔkpodzi kɔkɔ tso anyigba me.

Millised on head täiendavad harjutused Smith ƒe Afɔkpodzi Kɔkɔ?

• Squats: Squats wɔa dɔ ɖe wò ŋutilã ƒe akpa si le ete ƒe ŋusẽ bliboa dzi, si me wò nyivi siwo woɖo taɖodzinu na le Smith Toe Raises me hã le. Ne èdo ŋusẽ wò ŋutilã ƒe akpa si le ete bliboa la, àte ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le kamedede tɔxɛwo abe Smith Toe Raise ene me.
• Aɖuɖɔtoewo: Aɖuɖɔtoewo, abe Smith Toe Raises ene, wɔa dɔ ɖe wò ŋutilã ƒe akpa si le ete ƒe ŋusẽ dzi. Woɖoa taɖodzinu na afɔkpodzi ene, akɔtaƒu, kple nyivi, si ate ŋu ana wò dadasɔ, nuwɔwɔ aduadu, kple wò ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi. Esia ate ŋu akpe ɖe ŋuwò nàwɔ Smith Toe Raises nyuie wu.