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 ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe deltoids kple triceps koŋ ŋu, si naa ŋutilã ƒe akpa si le etame ƒe lãmekawo ƒe gɔmesese nyona ɖe edzi eye wònaa abɔta ƒe liƒo nyona ɖe edzi. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena Smith mɔ̃a naa ʋuʋu si wofia mɔe, si ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna eye wònaa woƒe susu nɔa nɔnɔme nyui ŋu. Ame ɖekaɖekawo ate ŋu atia kamedede sia be wòana woƒe tame ƒe ŋusẽ nadzi ɖe edzi, woƒe nɔnɔme nanyo ɖe edzi, eye woana woƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefewo kple gbesiagbedɔ siwo me wotutua ta alo kɔa ta dzi le.

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

• Nɔ anyi ɖe zikpui la dzi eye wò akɔta nanɔ dzɔdzɔe eye wò afɔwo nadze anyigba, emegbe nàdo asi ɖe dzi nàtsɔ asi si le edzi alé atikplɔa, eye nàtsɔ asiwo akeke vie wu abɔta ƒe kekeme.
• Ʋu atikplɔa eye nàɖiɖii ɖe anyi vaseɖe abɔta, nàkpɔ egbɔ be wò abɔtawo bɔbɔ ɖe dzogoe 90 dzi eye wò abɔwo le tsitrenu.
• Tu atikplɔa yi dzi vaseɖe esime wò abɔwo nakeke bliboe, gake ƒo asa na wò abɔtawo ƒoƒo ɖe ʋuʋua tame.
• Ðe ʋuƒoa ɖe anyi blewuu trɔ yi anyime va ɖo wò abɔta be nàwu enu gbugbɔgawɔ ɖeka nu, emegbe nàgbugbɔe awɔe zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Smith si Nɔ anyi ɖe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba si me ʋuʋudedi le. Ke boŋ kɔ atikplɔa ɖe dzi eye nàɖiɖie ɖe anyi blewuu eye nàɖu edzi. Menye ɖeko esia ɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ko o, ke enaa lãmekawo hã wɔa dɔ geɖe wu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Vodada si bɔ enye be màzã ʋuʋu ƒe didime bliboa o. Dze egɔme kple ʋuƒoa le abɔta eye nàzi edzi vaseɖe esime wò abɔwo nakeke bliboe gake màxe wo o. Emegbe, ɖiɖi atikplɔa ɖe anyi wòagaɖo abɔta. Esia wɔnɛ be wò lãmekawo wɔa dɔ bliboe le kamededea katã me.
• Mègatsɔ agba si gbɔ eme o: Ƒo asa na tetekpɔ be yeakɔ kpekpeme geɖe wu alesi nàte ŋui. Esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Dze egɔme kple esi bɔbɔ wu

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. Enye kamedede nyui aɖe si ana ŋusẽ naɖo abɔta kple ŋutilã ƒe akpa si le etame. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be hehenala alo ame bibi aɖe nanɔ anyi be wòana mɔfiame ahakpɔ egbɔ be wole dedie, vevietɔ na gɔmedzelawo.

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

• Barbell Seated Shoulder Press: Abe alesi Smith ƒe mɔ̃a wɔe ene la, wotsɔa barbell, si ate ŋu awɔ dɔ na lãmeka siwo naa li ke wu la wɔa kamedede sia.
• Arnold Press si Nɔ anyi: Wotsɔ Arnold Schwarzenegger ƒe ŋkɔ na tɔtrɔ sia, eye wòbia be nàtrɔ abɔwo ne èle dumbbells la tem ɖe dzi, eye nàtɔ ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe si Nɔ anyi: Wotsɔa barbell wɔa tɔtrɔ sia, gake to vovo na barbell press si wozãna ɖaa la, asiléƒea le kpuie wu eye woɖea atikplɔa ɖe anyi va ɖoa abɔta ƒe ŋgɔgbe, eye wòɖoa taɖodzinu na ŋgɔgbe deltoids vevie wu.
• Mɔ̃ si Wobɔbɔ Nɔ Abɔta Tete: Wowɔa kamedede sia le abɔtatetemɔ̃ dzi, si ate ŋu ana woali ke wu eye woafia mɔ wo be woaʋuʋu, si ana wòanye tiatia nyui aɖe na gɔmedzelawo alo amesiwo xɔ abi.

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

• Ŋgɔgbe Kɔkɔe: Ŋgɔgbe Kɔkɔewo léa ŋku ɖe ŋgɔgbe deltoids ŋu, siwo wɔa dɔ aduadu kple lãmeka siwo Smith Seated Shoulder Press tɔ ŋkui, si wɔnɛ be abɔta ƒe ŋusẽ kple liƒo bliboa nyona ɖe edzi.
• Fli Siwo Le Tsitrenu: Fli Siwo Le Tsitrenu wɔa dɔ le deltoids kple trapezius lãmekawo siaa ŋu. Ne ètsɔ kamedede sia kpe ɖe eŋu la, àte ŋu akpɔ egbɔ be yemele aɖaba ŋem ƒu wò abɔta alo akɔta ƒe akpa aɖeke dzi o, si ana kpeɖeŋutɔ si le goglo nyuie na Smith Seated Shoulder Press.