Smith tsɔ abɔta ƒoe

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Trapezius Upper Fibers
• Teisene Lihased: Levator Scapulae, Trapezius Middle Fibers

Sissejuhatus Smith tsɔ abɔta ƒoe

Smith Shrug nye ŋusẽdodo ƒe kamedede si koŋ tɔa ŋku trapezius lãmekawo, si doa lãmekawo ƒe tsitsi ɖe ŋgɔ eye wònaa ame ƒe tame ƒe ŋusẽ nyona ɖe edzi. Enye kamedede nyui aɖe na kamedefefewɔlawo, ŋutilãtutulawo, alo amesiame si le didim be yeatu yeƒe abɔta kple akɔta ƒe lãmekawo ɖo. Amewo ate ŋu atia kamedede sia be yewoatsɔ ana yewoƒe ŋutilã nanyo ɖe edzi, yewoatsɔ ana yewoƒe nɔnɔme nanyo ɖe edzi, alo yewoakpɔ yewoƒe tame ƒe dzedzeme si me kɔ wu.

Ülatuse sooritamine: Sisuline õpetus Smith tsɔ abɔta ƒoe

• Lé atikplɔa kple asi eveawo, eye wo dome didi abe abɔta ene, eye nàkɔe tso agbatsɔkekea dzi to wò akɔta kple afɔwo dzɔdzɔe me.
• Ðe wò abɔta ɖe anyi alesi nàte ŋui, si ana wò mɔ̃ siwo le etame la nakeke, eye emegbe nàkɔ wò abɔta ɖe dzi alesi nàte ŋui, nànɔ wo ƒom ɖe wò towo gbɔ.
• Lé abɔtaʋuʋua ɖe etame hena ɣeyiɣi kpui aɖe be nàna wò mɔ̃wo nate ɖe edzi wòade edeƒe.
• Ðe wò abɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Smith tsɔ abɔta ƒoe

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ kpekpemea ɖe dzi. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi. Ke boŋ kɔ barbell la ɖe dzi to wò abɔta kɔkɔ alesi nàte ŋui me, lée ɖe asi vie, eye emegbe nàgaɖiɖii ɖe anyi le mɔ si dzi nàɖu nu.
• Susu Kple Lãmetsiwo ƒe Kadodo: Lé fɔ ɖe lãmeka siwo ŋu nèle dɔ wɔm le ŋu. Esia fia be nàse wò mɔ̃wo ƒe tete ŋutɔŋutɔ ne èkɔ kpekpeme la eye menye be nàto ʋuʋuawo me ko o. Susu kple lãmeka ƒe kadodo sia ate ŋu akpe ɖe ŋuwò nàkpɔ viɖe geɖe tso kamededea me.
• Kpekpeme si Sɔ: Vodada bubu si bɔ enye kpekpeme si sɔ zazã. Esia ate ŋu

Smith tsɔ abɔta ƒoe KKK

Kas algajad saavad teha Smith tsɔ abɔta ƒoe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Shrug kamededea. Enye kamedede si wɔwɔ le bɔbɔe vie eye wònyo ŋutɔ na ŋusẽdodo kple etame trapezius lãmekawo tutuɖo. Gake abe kamedede ɖesiaɖe ene la, ele vevie be nàzã nɔnɔme nyuitɔ eye nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã.

Millised on tavalised variatsioonid Smith tsɔ abɔta ƒoe?

• Barbell Smith Shrug: Le tɔtrɔ sia me la, wozãa barbell ɖe Smith ƒe mɔ̃a teƒe, si ate ŋu akpe ɖe lãmeka vovovowo ŋu be woawɔ dɔ.
• Smith ƒe Abɔta Ƒe Akɔta: Esia bia be nàlé atikplɔa ɖe megbe, si ate ŋu aɖo wò trapezius lãmekawo ƒe akpa vovovowo.
• The Overhead Smith Shrug: Tɔtrɔ tɔxɛ sia bia be nàlé atikplɔa ɖe ta dzi, si ate ŋu akpe ɖe ŋuwò nàwɔ dɔ sesĩe wu le wò abɔta kple akɔta ƒe akpa si le etame.
• The Seated Smith Shrug: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, si ate ŋu akpe ɖe ame ŋu be woaɖe trapezius lãmekawo ɖe vovo nyuie wu.

Millised on head täiendavad harjutused Smith tsɔ abɔta ƒoe?

• Dumbbell Shrug nye kamedede bubu si do ƒome kplii, si hã ku ɖe trapezius lãmekawo ŋu, si naa mɔnu bubu si dzi woato ado ŋusẽ lãmeka siawo eye woana kɔ kple akɔta ƒe nɔnɔme nanyo ɖe edzi.
• Reverse Fly kamededea kpena ɖe Smith Shrug ŋu elabena ewɔa dɔ ɖe megbe deltoids kple rhomboids, lãmeka siwo kpɔa gome le scapular retraction me eye wowɔa dɔ aduadu kple trapezius lãmekawo tsɔ doa alɔ abɔta kple kɔ ƒe ʋuʋu.