Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe

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

Sissejuhatus Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe

Smith Reverse-grip Press nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe akɔta ƒe akpa si le etame kple akɔta etɔ̃ koŋ ŋu, si doa lãmekawo ƒe tsitsi kple dzidodo ɖe ŋgɔ le teƒe siawo. Enye tiatia nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena Smith mɔ̃a naa liƒo, si wɔnɛ be wònɔa bɔbɔe be woalé nɔnɔme nyuitɔ me ɖe asi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, yewoƒe lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoana kamedede bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe

• Tsi tre eye nàtsɔ wò akɔta aɖo bar la gbɔ, lé barbell la kple asiléƒe si trɔ megbe (asibidɛwo dze ŋgɔ wò), asiwo dome didi abe abɔta ene.
• Kɔ barbell la le agbatsɔkekea dzi eye nàlée ɖe akɔta, nàkpɔ egbɔ be yeƒe abɔta te ɖe wò ŋutilã ŋu eye wò akɔta le dzɔdzɔe.
• Tu barbell la ɖe dzi vaseɖe esime wò abɔwo nakeke bliboe, eye nàkpɔ egbɔ be yegbɔ ya esi nèle ʋuʋu sia wɔm.
• Ðe barbell la ɖe anyi blewuu wòatrɔ ayi afisi nèdze egɔme tsoe esime nèle gbɔgbɔm, nàkpɔ egbɔ be yekpɔ ŋusẽ ɖe ʋuʋua dzi, emegbe nàgbugbɔ awɔe hena alesi nèdi be yeagbugbɔe awɔ.

Nõuanded sooritamiseks Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe

• Nɔnɔme Nyui: Kpɔ egbɔ be wò ŋutilã le nɔnɔme nyuitɔ me. Mlɔ anyi ɖe zikpui dzi le akɔta eye nàkpɔ egbɔ be yeƒe afɔwo do ɖe anyigba sesĩe. Ele be wò akɔta nanɔ kadodo me kple zikpui la le kamededea katã me be màgaxɔ abi o. Vodada si bɔ enye be woakɔ akɔta tso zikpui dzi, si ate ŋu ana wòate ɖe ame dzi eye wòana wòaxɔ abi.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba si me ʋuʋudedi le. Ðe atikplɔa ɖe anyi blewuu eye le mɔ si dzi nàɖu nu le va ɖo wò akɔta ƒe anyime, emegbe nàgatue ɖe dzi. Esia nana be èle wò lãmekawo zãm tsɔ kɔa kpekpeme la, ke menye ŋusẽ si nèzãna o.
• Dze egɔme kple kpekpeme siwo le bɔbɔe: Vevietɔ ne ènye ame yeye le kamedede sia me la, dze egɔme kple kpekpeme siwo le bɔbɔe eye nàdzi ɖe edzi vivivi ne èle kame dem

Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Reverse-grip Press ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi le gɔmedzedzea me be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàxɔ dzo nyuie hafi adze egɔme eye nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe?

• Incline Bench Press: Wowɔa tɔtrɔ sia le incline bench dzi, si tɔa ŋku akɔta kple abɔta ƒe akpa si le etame wu flat bench version.
• The Decline Bench Press: Esia nye tɔtrɔ bubu si me woɖo bench la be wòaɖiɖi, si tea gbe ɖe akɔta ƒe lãmeka siwo le ete dzi wu.
• Close-Grip Bench Press: Wotsɔa asiléƒe si le kpuie wu wɔa tɔtrɔ sia, eye woɖoa taɖodzinu na triceps wu bench press si wozãna ɖaa.
• Dumbbell Press: Wotsɔa dumbbell wɔa tɔtrɔ sia ɖe barbell teƒe, si wɔnɛ be woate ŋu aʋuʋui le teƒe geɖe wu eye woate ŋu aʋuʋu ame ɖekaɖekawo.

Millised on head täiendavad harjutused Smith Reverse-grip Nyadzɔdzɔdɔwɔƒe?

• Incline Dumbbell Press: Incline dumbbell press la tɔa ŋku akɔta ƒe lãmeka siwo le etame, siwo hã wozãna le Smith Reverse-grip Press me, si wɔnɛ be akɔta naa kamedede si da sɔ eye wònaa lãmeka siawo ƒe ŋusẽ kple dzidodo dzina ɖe edzi.
• Bench Press si léa nu kpuie: Abe Smith Reverse-grip Press ene la, bench press si léa nu kpuie la léa fɔ ɖe triceps kple akɔta ƒe lãmekawo ŋu, si wɔnɛ be woƒe ŋusẽ kple dzidodo nyona ɖe edzi, eye wòkpena ɖe Smith Reverse-grip Press ƒe kamedede si wɔa dɔ nyuie wu ŋu.