Smith Squat yi Bench dzi

• Kehaos: Lɛkpɛkpɛsii.
• Varustus: Smith metsɔtsɔkuaku dernyedzi.

Sissejuhatus Smith Squat yi Bench dzi

Smith Squat to Bench nye kamedede si me wowɔa nusianu le si me woƒoa nu tso lãmeka ƒe hatsotso geɖe ŋu, siwo dometɔ aɖewoe nye afɔ ene, abɔta, akɔta, kple nu vevi, si naa ŋutilã bliboa ƒe kamedede si doa ŋusẽ, dzidodo, kple dadasɔ ɖe ŋgɔ. Enyo na ame ɖekaɖekawo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe sesẽ si woate ŋu atrɔ asi le si wotu ɖe kpekpeme kple gbugbɔgawɔ dzi ta. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wònaa ame ƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ kple liƒo nyona ɖe edzi ko o, ke edoa nɔnɔme nyuitɔ kple dɔwɔwɔ ƒe ŋutete nyuitɔ ɖe ŋgɔ na gbesiagbedɔwo hã.

Ülatuse sooritamine: Sisuline õpetus Smith Squat yi Bench dzi

• Tsɔ wò afɔwo dome didi abe abɔta ene, nàdze ŋgɔ ŋgɔgbe, eye nàda atikplɔa ɖe wò abɔta.
• Ble wò klowo blewuu eye nàɖiɖi wò ŋutilã ɖe anyi va ɖo zikpui la dzi, nàna wò akɔta nanɔ dzɔdzɔe eye nàkpɔ egbɔ be wò klowo meto wò afɔbidɛwo ŋu o.
• Ne ènya ka asi zikpui la ŋu ko la, ƒo wò afɔkpodziwo be nàtrɔ ayi afisi nèdze egɔme tsoe, nàɖɔ wò afɔwo ɖo eye nàkpɔ egbɔ be wò akɔta gakpɔtɔ le dzɔdzɔe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Smith Squat yi Bench dzi

• Nɔnɔme Nyuitɔ: Na wò akɔta nanɔ dzɔdzɔe eye wò akɔta nado le kamededea katã me. Ne èbɔbɔ nɔ anyi la, ele be wò ata nasɔ kple anyigba, eye wò klowo nanɔ wò afɔkpodziwo tame tẽ. Mègabɔbɔ ɖe ŋgɔ alo nàna wò klowo nato wò afɔbidɛwo ŋu o, elabena esiawo nye vodada siwo bɔ siwo ate ŋu ana nàxɔ abi.
• Ʋuʋu si Dzi Woɖu: Ele vevie ŋutɔ be nàwɔ rep ɖesiaɖe kple ʋuʋu si dzi woɖu, si le bɔbɔe. Ƒo asa na anyidzedze kabakaba akpa ne èle anyi kpoo, elabena esia ate ŋu ana wò klowo nate ɖe dzi madzemadzee. Nenema ke ne ègatsi tre ɖe dzi la, mègazã ŋusẽ atsɔ aʋuʋu ɖokuiwò ayi dzi o. Ke boŋ, ƒo wò afɔkpodziwo eye nàtsɔ wò afɔkpodzi kple afɔkpodzi ene awɔ dɔe. 4. 4.

Smith Squat yi Bench dzi KKK

Kas algajad saavad teha Smith Squat yi Bench dzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Squat to Bench 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 ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ agbagba ʋɛ gbãtɔ siwo woadze be woakpɔ egbɔ be wole kamededea wɔm nyuie la dzi. Ðo ŋku edzi be nu vevitɔ si le kamedede ɖesiaɖe me enye be nàwɔe kple eƒe nɔnɔme kple aɖaŋu nyuitɔ.

Millised on tavalised variatsioonid Smith Squat yi Bench dzi?

• Smith Machine Box Squat to Bench: Le gɔmeɖeɖe sia me la, èbɔbɔna ɖe anyi vaseɖe esime wò akɔta ka aɖaka alo zikpui aɖe si le megbewò, si ate ŋu akpe ɖe ŋuwò be wò goglome kple nɔnɔme nanyo ɖe edzi.
• Smith Machine Pause Squat to Bench: Tɔtrɔ sia bia be nàtɔ vie ne wò glutes ka asi zikpui la ŋu hafi nàgatu ɖe dzi, si ate ŋu ana ɣeyiɣi si nàzã le teteɖeanyi kple lãmekawo ƒe dɔwɔwɔ me nadzi ɖe edzi.
• Smith Machine Squat to Bench with Chains: Kɔsɔkɔsɔwo tsɔtsɔ kpe ɖe barbell la ŋu dzia tsitretsitsi ɖe edzi ne èle tsitre, si naa kuxi tɔxɛ aɖe eye wòdoa ŋusẽ si woate ŋu awó ɖe ŋgɔ.
• Smith Machine Single-leg Squat to Bench: Mɔɖeɖe sia bia be woatsɔ afɔ ɖeka awɔ squat la, si ate ŋu akpe ɖe ame ŋu wòakpɔ lãmekawo ƒe masɔmasɔ gbɔ eye wòana woali ke nyuie wu.

Millised on head täiendavad harjutused Smith Squat yi Bench dzi?

• Leg Press kamededea nye kamedede bubu si kpena ɖe eŋu elabena eƒoa nu tso lãmeka siwo le ete abe quads, hamstrings, kple glutes ene hã ŋu, gake enaa woate ŋu azã agba siwo kpekpe wu, si wɔnɛ be ŋusẽ kple lãmekawo nadzi ɖe edzi, si ate ŋu ana dɔwɔwɔ nanyo ɖe edzi le... Smith Squat yi Bench dzi.
• Calf Raises kamededea kpena ɖe Smith Squat to Bench ŋu to ŋkuléle ɖe afɔ ƒe lãmeka siwo le ete ŋu, vevietɔ gastrocnemius kple soleus lãmekawo, siwo dzi woŋea aɖaba ƒua zi geɖe le squat kple bench press me, gake wole vevie ŋutɔ na liƒo kple ŋusẽ le ʋuʋu siawo me.