Smith Gbegbe Ʋɔnudrɔ̃ƒe ƒe 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 Ʋɔnudrɔ̃ƒe ƒe Nyadzɔdzɔdɔwɔƒe

Smith Decline Bench Press nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe akɔta ƒe lãmeka siwo le ete koŋ ŋu, evɔ wòwɔa dɔ le akɔta ƒe lãmeka etɔ̃ kple abɔta hã ŋu. Enyo ŋutɔ na kamedede ƒe vividoɖeameŋula siwo le titina kple esiwo de ŋgɔ siwo le didim be yewoadzi yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese ɖe edzi. Esi kamedede sia te ŋu naa ʋuʋu si dzi woɖu eye wòda sɔ ta la, enye tiatia nyui aɖe na amesiwo ƒe taɖodzinue nye be yewoawɔ akɔta ƒe kamedede si ƒe susu le nu ŋu wu eye wòawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Smith Gbegbe Ʋɔnudrɔ̃ƒe ƒe Nyadzɔdzɔdɔwɔƒe

• Mlɔ zikpui dzi eye nàtsɔ wò afɔwo abla ɖe afɔtiawo te nyuie eye nàɖo ɖokuiwò ale be atikplɔa nanɔ wò akɔta tame tẽ.
• Do asi ɖe dzi eye nàtsɔ asiléƒe si keke abe abɔta ene alé atikplɔa, emegbe nàʋu atikplɔa tso agbatsɔkekea dzi.
• Ðe atikplɔa ɖe anyi blewuu va ɖo wò akɔta, nàkpɔ egbɔ be wò abɔtawo le dzogoe si nye dzidzenu 90 dzi eye wò abɔwo sɔ kple anyigba.
• Tu ʋuƒoa ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, emegbe nàgbugbɔ ʋuʋua awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Smith Gbegbe Ʋɔnudrɔ̃ƒe ƒe Nyadzɔdzɔdɔwɔƒe

• **Crect Grip**: Lé atikplɔa ɖe vovo vie wu abɔta ƒe kekeme. Vodada si bɔ enye be nàlé atikplɔa ɖe enu wòakeke akpa alo wòanɔ kpuie akpa, si ate ŋu ana wò asibidɛwo nate ɖe dzi eye wòana kamededea nawɔ dɔ nyuie o.
• **Ʋuʋu si Dzi Woɖu**: Ðe atikplɔa ɖe anyi blewu eye le mɔ si dzi wokpɔna nu va ɖo wò akɔta, nàkpɔ egbɔ be atikplɔa ka wò akɔta ƒe anyime vie. Vodada si bɔ enye be woatsɔ atikplɔa aƒu gbe tso akɔta alo womaɖiɖii keŋkeŋ o, si ate ŋu ana ame naxɔ abi eye wòana kamededea nawɔ dɔ nyuie o.
• **Gbɔgbɔ ƒe Mɔnu**: Gbɔgbɔ ne èle ʋuƒoa ɖiɖim eye nàgbɔ ya esi nèle ʋuƒoa tum ɖe dzi. Lélé wò

Smith Gbegbe Ʋɔnudrɔ̃ƒe ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith Gbegbe Ʋɔnudrɔ̃ƒe ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Decline Bench Press kamededea, gake wokafui be woadze egɔme kple kpekpeme bɔbɔewo eye woƒe susu nanɔ nɔnɔme kple aɖaŋu ŋu. Viɖe le eŋu hã be hehenala alo nukpɔla nanɔ afima hena dedienɔnɔ. Kamedede sia tɔa ŋku akɔta ƒe lãmekawo ƒe akpa si le anyime koŋ. Ele vevie be nàɖo ŋku edzi be yeado dzo do ŋgɔ na kamedede ɖesiaɖe eye nàfa dzi le ewɔwɔ vɔ megbe.

Millised on tavalised variatsioonid Smith Gbegbe Ʋɔnudrɔ̃ƒe ƒe Nyadzɔdzɔdɔwɔƒe?

• Smith Machine Close-Grip Bench Press nye tɔtrɔ bubu si léa ŋku ɖe akɔta etɔ̃ kple akɔta ememetɔ ŋu wu.
• Smith Machine Reverse Grip Bench Press trɔa susu ɖe akɔta ƒe lãmeka siwo le etame kple akɔta ƒe lãmeka etɔ̃ ŋu.
• Smith Machine Underhand Bench Press nye tɔtrɔ si mebɔ o si tɔa ŋku akɔta ƒe akpa si le ete kple akɔta etɔ̃.
• Smith Machine Wide-Grip Bench Press nye tɔtrɔ aɖe si tea gbe ɖe akɔta kple abɔta ƒe gota gome dzi.

Millised on head täiendavad harjutused Smith Gbegbe Ʋɔnudrɔ̃ƒe ƒe Nyadzɔdzɔdɔwɔƒe?

• Close-Grip Bench Press nye kamedede bubu si kpena ɖe Smith Decline Bench Press ŋu elabena menye ɖeko wòdoa ŋusẽ akɔta ƒe lãmeka siwo le ete ko o, ke etea gbe ɖe akɔta ƒe lãmeka siwo le ete hã dzi, si wɔnɛ be ŋutilã ƒe akpa si le etame ƒe ŋusẽ bliboa nyona ɖe edzi.
• Cable Crossover kamededea nye kpeɖeŋutɔ nyui aɖe na Smith Decline Bench Press elabena eƒe susu nɔa akɔta ƒe lãmekawo ƒe gota gome ŋu, si ate ŋu akpe ɖe akɔta ƒe gɔmesese bliboa kple eƒe sɔsɔme ŋu, si ana kamedede si da sɔ.