Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Kote
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Deltoid Anterior
• Teisene Lihased: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sissejuhatus Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe

Smith Seated Shoulder Press nye kamedede si tua ŋusẽ ɖo si ŋu wotrɔ asi le koŋ be wòaɖo taɖodzinu na deltoids, triceps, kple lãmeka siwo le etame ahawɔ wo ŋudɔ nyuie wu. Kamedede sia sɔ nyuie na kamedefefewɔla gɔmedzelawo kple kamedefefewɔla bibiwo siaa elabena enaa li ke to Smith ƒe mɔ̃a dzi, si wɔnɛ be woate ŋu aʋuʋu wo ɖokui, eye woanɔ dedie. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye woado alɔ kamedede ƒe taɖodzinuwo katã.

Ülatuse sooritamine: Sisuline õpetus Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Nɔ anyi ɖe ʋuƒoa te, nàtsɔe aɖo wò abɔta ŋgɔ; ele be wò asibidɛwo nadze ŋgɔ ŋgɔ eye wò asiwo nakeke vie wu abɔta ƒe kekeme.
• Ðe atikplɔa ɖa le agbalẽdzraɖoƒea to ekɔ ɖe dzi me eye emegbe nàɖiɖii ɖe anyi vaseɖe wò akɔta, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Tu ʋuƒoa yi dzi vaseɖe esime wò abɔwo nakeke bliboe, eye nàkpɔ egbɔ be yegbɔ ya esi nèle ʋuʋu sia wɔm.
• Ðe ʋuƒoa ɖe anyi blewuu wòagaɖiɖi va ɖo wò akɔta ƒe kɔkɔme esime nèle gbɔgbɔm, eye nàwu rep ɖeka nu. Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe

• **Asiléle kple Abɔta ƒe Ðoɖowɔwɔ**: Ele be wò asiléle ɖe atikplɔa ŋu nakeke wu abɔta ƒe kekeme ko. Ne èkɔ atikplɔa ɖe dzi la, ele be wò abɔta nanɔ wò asibidɛwo te tẽ. Ƒo asa na wò abɔtawo ƒoƒo ɖe axawo dzi elabena esia ate ŋu ana wò abɔta ƒe ƒunukpeƒewo nate ɖe dzi madzemadzee eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Ʋuʋu si Dzi Woɖu**: Ele be woawɔ Smith Seated Shoulder Press la blewu, si dzi woaɖu. Ƒo asa na tetekpɔ be yeazã ŋusẽ alo akɔ kpekpemea kaba akpa, elabena esia ate ŋu ana nàxɔ abi eye mewɔa dɔ nyuie na wò lãmekawo o.
• **Range of Motion**: Ðe ʋuƒoa ɖe anyi vaseɖe esime wòaka wò akɔta vie,

Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Seated Shoulder Press ƒe kamededea. Gake ele vevie be nàzã kpekpeme si le bɔbɔe atsɔ adze egɔme eye wò susu nanɔ nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Wokafui hã be nàna ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be nàdze egɔme vivivi eye nàdzi wò kpekpeme ɖe edzi vivivi ne wò ŋusẽ kple kakaɖedzi le dzidzim ɖe edzi.

Millised on tavalised variatsioonid Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Barbell Seated Shoulder Press: Le tɔtrɔ sia me la, èzãa barbell ɖe Smith mɔ̃a teƒe, si bia be wò abɔta ƒe lãmekawo nali ke wu ahaɖu wo dzi.
• Standing Smith Machine Shoulder Press: Tɔtrɔ sia bia be woatsi tre ɖe tsitretsitsi teƒe le esi teƒe be woanɔ anyi, si wɔa dɔ ɖe nu vevi la dzi wu eye ate ŋu ana ŋusẽ kple liƒo bliboa nadzi ɖe edzi.
• Behind the Neck Smith Machine Shoulder Press: Tɔtrɔ sia bia be woaɖiɖi ʋuƒoa ɖe kɔ megbe tsɔ wu be wòaɖiɖi ɖe ŋgɔgbe, si ate ŋu aɖo ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Incline Smith Machine Shoulder Press: Tɔtrɔ sia bia be woatrɔ asi le zikpui la ŋu wòanɔ teƒe si woate ŋu abɔbɔ, si trɔa asi le eŋu ƒe dzogoe eye wòɖoa ŋku abɔta ƒe akpa vovovowo.

Millised on head täiendavad harjutused Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe?

• Tsitretsitsi ƒe Fliwo nye kamedede gã bubu si kpena ɖe wo nɔewo ŋu elabena menye ɖeko wowɔa dɔ na abɔta ƒe lãmekawo ko o ke wowɔa dɔ le akɔta ƒe akpa si le etame kple mɔ̃wo hã ŋu, si naa kamedede si me kɔ si le etame si naa ŋusẽ si hiã na abɔta tete si bɔbɔ nɔ anyi la dzina ɖe edzi.
• Front Raises ɖea vi elabena woɖoa taɖodzinu na deltoids ƒe ŋgɔgbe alo ŋgɔgbe akpa koŋ, si le vevie ŋutɔ na tutu ʋuʋu abe Smith Seated Shoulder Press ene, si wɔnɛ be abɔta ƒe ŋusẽ kple liƒo bliboa nyona ɖe edzi.