Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe

• Kehaos: Miam Chest
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sissejuhatus Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe

Smith Decline Reverse-grip Press nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe akɔta ƒe akpa si le ete kple akɔta etɔ̃ ŋu koŋ, eye wògawɔa dɔ le abɔta kple akɔta ƒe lãmekawo hã ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, siwo le didim be yewoana ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò ŋutete nanyo ɖe edzi le kamedefefewo kple gbesiagbenuwɔna siwo hiã be nàʋuʋu ame, eye wòakpe ɖe ŋuwò nàkpɔ akɔta si le goglo nyuie, si wokpa.

Ülatuse sooritamine: Sisuline õpetus Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe

• Ðo ɖokuiwò ɖe zikpui si dzi nàɖiɖi ɖo dzi eye nàtsɔ wò afɔwo abla ɖe afɔdzideƒea te nyuie, eye nàtsɔ asiléƒe si wogbugbɔ lé ɖe megbe (asibidɛwo dze ŋgɔ wò), ele be wò asiwo nakeke vie wu abɔta ƒe kekeme.
• Ʋu atikplɔa to etutu yi dzi eye emegbe nàtrɔ wò asibidɛwo be nàɖee, emegbe nàɖiɖi atikplɔa blewuu ɖo ta wò akɔta esime nèle wò abɔtawo te ɖe wò ŋutilã ŋu.
• Ne atikplɔa le wò akɔta tame vie la, gatutui ɖe dzi le mɔ si dzi nàɖu nu vaseɖe esime wò abɔwo nakeke bliboe, gake mègatu wò abɔta o.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàgbugbɔ aƒo ʋuƒoa dedie to wò asibidɛwo tɔtrɔ me be nàgatsɔe aƒo ɖe mɔ̃a ŋu.

Nõuanded sooritamiseks Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe

• Ðoƒe Nyui: Ðo ɖokuiwò ɖe zikpui si dzi woɖiɖi ɖo la dzi nyuie. Ele be nàlé wò afɔwo ɖe zikpui la ƒe nuwuwu eye wò akɔta nanɔ gbadzaa ɖe nusi wotsɔ blae ŋu. Ne womewɔ ɖeka kple wo nɔewo nyuie o la, ate ŋu ana woade kame si mewɔa dɔ nyuie o eye wòate ŋu axɔ abi.
• Ʋuʋu si Dzi Wokpɔna: Kpɔ egbɔ be yele ʋuƒoa kɔm hele eɖiɖim le mɔ si dzi nàɖu nu. Ʋuʋu kabakaba alo ʋuʋu ate ŋu ana lãmekawo nate ɖeɖi ame ŋu. Ele be nàɖiɖi atikplɔa vaseɖe esime wòadidi tso wò akɔta gbɔ abe sentimeta ɖeka ene eye emegbe nàgatue ɖe dzi.
• Kpekpeme Nyui: Tia kpekpeme si sɔ. Vodada si bɔ enye be woatsɔ agba ɖe atikplɔa dzi fũu akpa, si ate ŋu ana wòanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Gbɔɖeme le Setwo Dome: Na wò lãmekawo nagbɔ ɖe eme le setwo dome.

Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Decline Reverse-grip Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Abe alesi wòle le kamededewo katã gome ene la, wokafui be hehenala bibi alo kamedefefewɔla bibi aɖe nafia mɔ wo eye wòakpɔ kamedede gɔmedzelawo dzi be woakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe?

• Flat Bench Reverse-grip Press nye tɔtrɔ bubu si me zikpui la le gbadzaa le esi teƒe be wòaɖiɖi, eye wòɖoa ŋku lãmekaawo tso dzogoe bubu dzi.
• Incline Reverse-grip Press nye tɔtrɔ si me zikpui la le, si tea gbe ɖe akɔta ƒe akpa si le etame kple abɔta ƒe lãmekawo dzi wu.
• Cable Decline Reverse-grip Press nye tɔtrɔ si me nèzãa kaƒomɔ̃ le, si naa teteɖeanyi si nɔa anyi ɖaa le ʋuʋu bliboa me.
• Barbell Decline Reverse-grip Press nye tɔtrɔ aɖe si me nèzãa barbell ɖe Smith mɔ̃ teƒe, si ate ŋu akpe ɖe ŋuwò nàda asɔ ahali ke.

Millised on head täiendavad harjutused Smith Gbegbe Reverse-grip Nyadzɔdzɔdɔwɔƒe?

• Tricep Dips: Tricep dips kpena ɖe Smith Decline Reverse-grip Press ŋu to ŋkuléle ɖe triceps, siwo nye lãmeka evelia siwo wozãna le press me ŋu, si wɔnɛ be ametia ƒe akpa si le etame ƒe ŋusẽ bliboa kple eƒe liƒo nyona ɖe edzi.
• Incline Dumbbell Press: Incline Dumbbell Press la tɔa ŋku akɔta ƒe akpa si le etame, si kpena ɖe Smith Decline Reverse-grip Press si léa fɔ ɖe akɔta ƒe akpa si le ete ŋu, si wɔnɛ be wokpɔa egbɔ be akɔta ƒe kamedede si da sɔ.