Smith Hex 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 Hex ƒe Nyadzɔdzɔdɔwɔƒe

Smith Hex Press nye ŋusẽdodo ƒe kamedede si koŋ tɔa ŋku akɔta, abɔta, kple akɔta etɔ̃, gake ewɔa dɔ le nu vevitɔ hã ŋu eye wònaa ŋutilã bliboa ƒe liƒo nyona ɖe edzi. Esɔ na kamedefefewɔla yeyewo kple esiwo de ŋgɔ siaa elabena enaa ʋuʋu si dzi wokpɔna, si ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna, eye woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple amea ƒe ŋusẽ. Amewo adi be yewoawɔ kamedede sia elabena edoa lãmekawo ƒe tsitsi ɖe ŋgɔ, enaa kamedefefewo ƒe ŋutete nyona ɖe edzi, eye wòkpena ɖe ame ŋu le gbesiagbe dɔwɔwɔ ƒe ʋuʋu me.

Ülatuse sooritamine: Sisuline õpetus Smith Hex ƒe Nyadzɔdzɔdɔwɔƒe

• Tsi tre ɖe ʋuƒoa ŋgɔ, nàɖoe ɖe teƒe si wòasɔ kple wò akɔta. Ele be wò afɔwo nado tso wo nɔewo gbɔ abe abɔta ene eye wò ŋutilã nanɔ tsitrenu.
• Lé ʋuƒoa kple asi eveawo, asibidɛwo nadze ŋgɔ wo nɔewo eye abɔta nabɔbɔ. Ele be wò asiwo nakeke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ.
• Tu atikplɔa ɖa le wò akɔta to wò abɔwo keke ɖe enu me, eye nàna wò abɔta nanɔ axawo dzi.
• Ðe ʋuƒoa blewuu trɔ yi afisi nèdze egɔme tsoe, si ana wò abɔta nabɔbɔ eye wò akɔta nakeke. Esia wu Smith Hex Press ƒe amedɔdɔ ɖeka nu.

Nõuanded sooritamiseks Smith Hex ƒe Nyadzɔdzɔdɔwɔƒe

• **Ʋuʋu si Dzi Woɖu**: Aɖaŋuɖoɖo vevi bubu si ana nàwɔ Smith Hex Press nyuie enye be nàkpɔ egbɔ be yele ʋuʋua dzi ɖum le kamedede bliboa me. Ƒo asa na atikplɔa dada kabakaba akpa alo etutu ɖe dzi kabakaba akpa. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi.
• **Correct Grip**: Kpɔ egbɔ be wò grip la sɔ. Ele be wò asiwo nado le atikpoa dzi abe abɔta ene, eye wò asibidɛwo nadze ŋgɔ wo nɔewo. Ƒo asa na atikplɔa léle wòakeke akpa alo wòakeke akpa, elabena esia ate ŋu ana wò asibidɛwo kple abɔta nate ɖe dzi madzemadzee.
• **Full Range of Motion**: Be nàkpɔ viɖe geɖe tso eme

Smith Hex ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith Hex ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Hex Press kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woagaxɔ abi o. Wokafui hã be nàna ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ kamededea dzi alo afia mɔ wò le kamededea me ne èdze egɔme teti koe nye ema. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye mègatue sesĩe akpa o.

Millised on tavalised variatsioonid Smith Hex ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Smith Hex Press nye tɔtrɔ bubu si tea gbe ɖe akɔta ƒe lãmeka siwo le ete dzi to ɖiɖi ƒe zikpui zazã me.
• Wide Grip Smith Hex Press nye tɔtrɔ aɖe si léa ŋku ɖe akɔta ƒe lãmeka siwo le gota ŋu to alesi wòléa atikplɔa ɖe wo nɔewo gbɔ wòkeke wu abɔta.
• Close Grip Smith Hex Press nye tɔtrɔ aɖe si tɔa ŋku akɔta ƒe lãmeka etɔ̃ kple ememe to alesi wòléa atikplɔa ɖe wo nɔewo gbɔ wu abɔta ƒe kekeme.
• Mlɔeba la, Single-Arm Smith Hex Press nye tɔtrɔ sesẽ aɖe si wɔa dɔ le akɔta ƒe akpa ɖeka le ɣeyiɣi ɖeka me, si doa lãmekawo ƒe dadasɔ kple nuwɔwɔ aduadu ɖe ŋgɔ.

Millised on head täiendavad harjutused Smith Hex ƒe Nyadzɔdzɔdɔwɔƒe?

• Tricep Dips: Tricep dips nye kamedede nyui aɖe si woatsɔ awɔ ɖeka kple Smith Hex Press esi wole susu hem yi triceps, siwo nye lãmeka evelia siwo wozãna le Hex Press me, ŋu. Kamedede sia kpena ɖe ame ŋu wòdoa ŋusẽ ame ƒe tame ƒe akpa si le etame la eye wònaa eƒe gbeɖiɖi nɔa sesẽm, si wɔnɛ be ŋusẽ si le etame bliboa dzina ɖe edzi.
• Incline Push-ups: Incline push-ups nye kamedede gã aɖe si kpena ɖe Smith Hex Press ŋu elabena woɖoa taɖodzinu na akɔta ƒe akpa si le etame kple ŋgɔgbe deltoids, si doa ŋusẽ lãmeka siawo ƒe ŋusẽ kple liƒo si le vevie ŋutɔ na Hex Press la wɔwɔ nyuie.