Smith Reverse ƒe kekeɖenudɔ si gbɔ eme
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Sissejuhatus Smith Reverse ƒe kekeɖenudɔ si gbɔ eme
Smith Reverse Hyperextension kamedede nye kamedede si tua ŋusẽ ɖo si ƒe taɖodzinu koŋue nye akɔta, akɔta, kple akɔtaƒuwo. Enyo ŋutɔ na kamedefefewɔlawo, kpekpemefɔlawo, kple kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe ŋusẽ vevitɔ, yewoƒe liƒo, kple kamedefefe ƒe ŋutete nanyo ɖe edzi. Kamedede sia wɔwɔ ate ŋu akpe ɖe lãmekawo ƒe gɔmesese nyuie wu ŋu, wòana ame ƒe nɔnɔme nanyo ɖe edzi, eye wòaɖe akɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, si ana wòanye kpeɖeŋutɔ vevi aɖe na kamedede ƒe ɖoɖo ɖesiaɖe.
Ülatuse sooritamine: Sisuline õpetus Smith Reverse ƒe kekeɖenudɔ si gbɔ eme
- Lé Smith mɔ̃a ƒe ʋuƒo si wòle be wòanɔ ŋgɔwò le abe abɔta ƒe kɔkɔme ene, esia anye wò gɔmedzedze ƒe nɔnɔme.
- Gbugbɔ ya eye nàdze wò tame ɖiɖi gɔme ɖe anyigba to bɔbɔ ɖe akɔta esime nèle wò akɔta dzɔdzɔe.
- Gbugbɔ ya esi nèle ʋuʋua trɔm, eye nàkɔ wò tame to wò akɔta keke me vaseɖe esime wò ŋutilã nanɔ dzɔdzɔe.
- Gbugbɔ ʋuʋu sia hena alesi wokafui be nàgbugbɔ awɔe, eye nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye yeɖu yeƒe ʋuʋu dzi le kamededea katã me.
Nõuanded sooritamiseks Smith Reverse ƒe kekeɖenudɔ si gbɔ eme
- Ʋuʋu si Dzi Woɖu: Ƒo asa na wò afɔwo ʋuʋu alo ŋusẽ zazã atsɔ akɔ wò afɔwo ɖe dzi. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana ame naxɔ abi hã. Ke boŋ, lé fɔ ɖe wò akɔta kple akɔta ƒe lãmekawo zazã ŋu be nàkɔ wò afɔwo ɖe dzi. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, le mɔ si dzi wole yiyim kple le ɖiɖim siaa me.
- Lé Akɔta ƒe Akpa Si Medea Akpa O Me: Vodada bubu si bɔ enye akɔta ƒe akɔta ƒoƒo fũ akpa le kamededea me. Esia ate ŋu ana nuteɖeamedzi si mesɔ o nanɔ akɔta ƒe akpa si le anyime eye wòana wòaxɔ abi. Na wò akɔta nanɔ nɔnɔme si me medea akpa aɖeke dzi o me le kamededea katã me, eye nàtsɔ wò akɔta awɔ dɔe be wòakpe ɖe ŋuwò nàlé nɔnɔme sia me ɖe asi.
- Range of Motion: Mègatso wò range of
Smith Reverse ƒe kekeɖenudɔ si gbɔ eme KKK
Kas algajad saavad teha Smith Reverse ƒe kekeɖenudɔ si gbɔ eme?
Ẽ, gɔmedzelawo ate ŋu awɔ Smith Reverse Hyperextension kamededea, gake ele vevie ŋutɔ be woadze egɔme kple kpekpeme bɔbɔe alo bar la ko gɔ̃ hã be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Eɖea vi hã be hehenala alo kamedefefewɔla bibi aɖe nanɔ kamededea dzi kpɔm ahafia mɔe le gɔmedzedzea me. 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 Reverse ƒe kekeɖenudɔ si gbɔ eme?
- Incline Bench Reverse Hyperextension nye tɔtrɔ bubu, afisi nèzãa incline bench tsɔ wɔa kamededea, si ate ŋu ana dzogoe kple sesẽme bubu.
- Glute Ham Raise Machine Reverse Hyperextension nye tɔtrɔ si me wowɔa kamededea le le glute ham raise machine dzi, eye woɖoa taɖodzinu na akɔta ƒe akpa si le anyime kple glutes nyuie wu.
- Bodyweight Reverse Hyperextension nye tɔtrɔ bɔbɔe aɖe si me womezãa dɔwɔnu aɖeke le o eye wozãa ŋutilã ƒe kpekpeme ɖeɖeko tsɔ wɔa kamededea hena tsitretsitsi.
- Band-Assisted Reverse Hyperextension nye tɔtrɔ si me nèzãa tsitretsiɖeŋu band tsɔ kpena ɖe kamededea ŋu sesẽna ɖe edzi, si kpena ɖe ame ŋu be ŋusẽ naɖo akɔta kple akɔtaƒuwo ŋu.
Millised on head täiendavad harjutused Smith Reverse ƒe kekeɖenudɔ si gbɔ eme?
- Glute bridges nye kamedede bubu si do ƒome kplii, eye woƒe susu nɔa glutes kple hamstrings koŋ ŋu, siwo wɔa dɔ le Smith Reverse Hyperextensions wɔɣi, si wɔnɛ be lãmeka siawo ƒe tsitsi nyona ɖe edzi.
- Akɔta ƒe kekeɖenudɔwɔwɔ hã ateŋu akpeɖe Smith Reverse Hyperextensions ŋu to ŋkuléle ɖe akɔta ƒe lãmeka siwo le ete ŋu koŋ, si ana woƒe ŋusẽ kple liƒo nanyo ɖe edzi si le vevie ŋutɔ na Smith Reverse Hyperextensions wɔwɔ nyuie.
Seotud märksõnad Smith Reverse ƒe kekeɖenudɔ si gbɔ eme
- Smith ƒe mɔ̃ ƒe kamededewo
- Smith Reverse Hyperextension ƒe kamedede
- Kamedede siwo doa ŋusẽ akɔta
- Smith mɔ̃ akɔta kamededewo
- Trɔ hyperextension kamededewo
- Smith mɔ̃ kamedede na akɔta
- Akɔta kekeɖenudɔwɔwɔ ƒe kamededewo
- Smith Reverse Hyperextension ƒe mɔnu
- Smith ƒe mɔ̃wo ƒe hehexɔxɔ
- Akɔta ƒe kamedede deŋgɔwo kple Smith mɔ̃.