Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe
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Sissejuhatus Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe
Smith Close-Grip Bench Press nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe afɔ etɔ̃ kple akɔta ƒe lãmekawo koŋ ŋu. Enyo ŋutɔ na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, elabena Smith mɔ̃a naa li ke, si wɔnɛ be wònɔa bɔbɔe be woƒe susu nanɔ nɔnɔme kple lãmekawo ƒe dɔwɔwɔ ŋu. Kamedede sia ɖea vi na amesiwo le didim be yewoana ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi, lãmekawo ƒe gɔmesese nanyo ɖe edzi, kple amesiwo di be yewoana yewoƒe ŋutete nanyo ɖe edzi le kamedefefe alo dɔwɔna siwo bia be abɔ kple akɔta ƒe lãmeka sesẽwo nanyo ɖe edzi.
Ülatuse sooritamine: Sisuline õpetus Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe
- Lé barbell la kple asi nyuie, asiwo dome didi abe abɔta ene, eye asibidɛwo nadze ŋgɔ wò.
- Ʋu barbell la eye nàɖiɖii blewuu ɖo ta wò akɔta, eye nàna wò abɔta nanɔ wò ŋutilã gbɔ tututu.
- Ne barbell la nya ka wò akɔta ko la, tsɔ wò triceps gbugbɔe yi dzi vaseɖe esime wò abɔwo nakeke bliboe.
- Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.
Nõuanded sooritamiseks Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe
- Dzra Wò Ʋuʋu Dzi: Vodada ɖeka si bɔ enye be nàwɔ kamededea kabakaba. Kpɔ egbɔ be yeɖiɖi atikplɔa blewuu le mɔ si dzi nàɖu nu le wò akɔta, tɔ vie, emegbe nàgatu ʋuƒoa ɖe dzi. Menye ɖeko esia kpena ɖe ame ŋu be woaxe mɔ ɖe abixɔxɔ nu ko o, ke enaa lãmekawo hã wɔa dɔ nyuie wu.
- Na Wò Akɔta Nanɔ gbadzaa: Ele vevie ŋutɔ be nàna wò akɔta nanɔ gbadzaa ɖe zikpui dzi le kamededea me. Wò akɔta ƒe akɔta ƒoƒo ate ŋu ana nàte ɖeɖi ame ŋu eye wòate ŋu axɔ abi.
- Mègatu Wò Abɔtawo O: Ne ègatu atikplɔa yi dzi la, ƒo asa na wò abɔtawo tutu le ʋuʋua tame. Esia nana lãmekawo nɔa teteɖeanyi me eye wòxea mɔ na wò abɔta ƒe ƒunukpeƒewo ƒe tete madzemadzee. 5. 5.
Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe KKK
Kas algajad saavad teha Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe?
Ẽ, gɔmedzelawo ate ŋu awɔ Smith Close-Grip Bench Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ agbagba ʋɛ gbãtɔ siwo woadze be woakpɔ egbɔ be wole kamededea wɔm nyuie la dzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi esime ŋusẽ kple akɔfafa le kamededea me le nyonyom ɖe edzi.
Millised on tavalised variatsioonid Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe?
- The Decline Smith Machine Close-Grip Bench Press: Eƒe akpa sia tɔa ŋku akɔta ƒe akpa si le ete kple akɔta etɔ̃, eye nɔnɔme si me woɖiɖi ɖo la nyea kuxi tɔxɛ aɖe na lãmekawo.
- Smith Machine Wide-Grip Bench Press: Tɔtrɔ sia trɔa susu tso akɔta etɔ̃ dzi yia akɔta ƒe lãmekawo dzi, eye wòzãa asiléle si keke wu ɖe atikplɔa ŋu.
- Smith Machine Reverse-Grip Bench Press: Tɔtrɔ sia tɔa ŋku akɔta ƒe akpa si le etame kple akɔta etɔ̃, eye megbelénu si trɔa lãmekawo ƒe dɔwɔwɔ.
- Smith Machine Close-Grip Bench Press with Chains: Kɔsɔkɔsɔ deŋgɔ sia tsɔa kɔsɔkɔsɔwo kpena ɖe barbell la ŋu, si wɔnɛ be eƒe tsitretsitsi dzina ɖe edzi ne wole atikplɔa kɔm, si gadea kuxi etɔ̃ kple akɔta ƒe lãmekawo me.
Millised on head täiendavad harjutused Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe?
- Push-ups: Push-ups wɔa dɔ le lãmeka ƒe hatsotso mawo ke me abe Smith Close-Grip Bench Press ene - triceps, akɔta, kple abɔta, gake wowɔa nu vevi hã, si wɔnɛ be wonyea ŋutilã ƒe kpekpeme ƒe kamedede gã aɖe si kpena ɖe wo nɔewo ŋu hena ŋusẽ kple liƒo bliboa.
- Overhead Tricep Extensions: Kamedede sia hã tɔa ŋku triceps gake tso dzogoe bubu dzi, si kpena ɖe ame ŋu be lãmekaa ƒe akpawo katã le dɔ wɔm eye woda sɔ, si ate ŋu ana Smith Close-Grip Bench Press ƒe viɖewo nadzi ɖe edzi.
Seotud märksõnad Smith ƒe Bench Press ƒe Nyadzɔdzɔdɔwɔƒe si Kpɔa Asi Kloe
- Smith Mɔ̃ Triceps Kamedede
- Kplɔ-Kplɔ Bench Press Kamedede
- Abɔta ƒe Ŋusẽdodo ƒe Hehenasuku
- Smith Machine ƒe Ŋutilã ƒe Tame Kamedede
- Triceps Xɔtutu kple Smith Mɔ̃
- Bench Press ƒe Mɔnu si Wotsɔa Asi Kloe
- Smith Mɔ̃ Kamedede na Aʋawɔnuwo
- Triceps Taɖodzinu Na Smith Nyadzɔdzɔdɔwɔƒe
- Abɔta ƒe Toning Bench Press
- Smith Machine ƒe Agbalẽtaƒe si Wotsɔa Asi Kloe.