Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

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

Sissejuhatus Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

Smith Standing Behind Head Military Press nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe abɔta, abɔta, kple akɔta ƒe lãmeka siwo le etame koŋ ŋu. Esɔ 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 yeatsɔ ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana abɔta nali ke, eye yeado alɔ dɔwɔwɔ nyuie wu le ʋufɔti bubu siwo me wowɔa nu vovovowo le me.

Ülatuse sooritamine: Sisuline õpetus Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• Tsi tre nàdze ŋgɔ mɔ̃a, eye afɔwo nado tso wo nɔewo gbɔ abe abɔta ene be nàli ke. Do asi ɖe dzi nàlé atikplɔa kple asiléƒe si le edzi, asiwo keke vie wu abɔta ƒe kekeme.
• Ðe kɔsɔkɔsɔa le dedienɔnɔ ƒe gaviawo ŋu eye nàɖiɖie ɖe anyi le wò ta megbe vaseɖe esime wòaɖo to me lɔƒo, eye nàna wò abɔta nabɔbɔ ɖe dzogoe 90 dzi. Esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Tu ʋuƒoa yi dzi vaseɖe esime wò abɔwo nakeke bliboe, gake màgatu wò abɔta o. Kpɔ egbɔ be wò nu vevi la le dɔ wɔm eye wò akɔta le dzɔdzɔe le ʋuʋua katã me.
• Ðe ʋuƒoa ɖe anyi blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ʋuʋua dzi ɖum. Esia wu enu zi ɖeka. Gbugbɔ wɔ kamededea na set kple reps xexlẽme si nèdi.

Nõuanded sooritamiseks Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• **Nɔnɔme Nyui**: Lé akɔta dzɔdzɔe kple eƒe nuto si me mekɔ o me ɖe asi le kamededea katã me. Esia kpena ɖe ŋuwò nèkpɔa wò akɔta ta eye wònaa wò ƒodo ƒe lãmekawo hã wɔa dɔ. Ƒo asa na ŋgɔgbe alo megbedede elabena esia ate ŋu ana nàxɔ abi.
• **Ʋuʋu si Dzi Woɖu**: Kɔ atikplɔa ɖe dzi le mɔ si dzi wokpɔna nu, nàƒo asa na ʋuʋu alo ʋuʋu kpata ɖesiaɖe. Ele be nàɖiɖi atikplɔa blewuu va ɖo afisi wòdze egɔme tsoe le wò ta megbe. Ʋuʋu kabakaba alo esi dzi womeɖu o ate ŋu ana lãmekawo nate ɖeɖi ame ŋu alo axɔ abi.
• **Ƒo Asa Na Wò Abɔtawo Ƒe Ʋuʋu**: Ne èzi ʋuƒoa dzi yi dzi la, mègakeke wò abɔtawo ɖe enu bliboe alo nàxe wo o. Ne èbɔbɔ wò abɔta vie le ʋuʋua tame la, ate ŋu axe mɔ na ƒunukpeƒewo ƒe tete eye wòana wò lãmekawo nate ɖe wo dzi

Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe KKK

Kas algajad saavad teha Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Standing Behind Head Military Press kamededea, gake wokafui be woadze egɔme kple kpekpeme bɔbɔewo eye woadzi ɖe edzi vivivi ne ŋusẽ kple nɔnɔme le nyonyom ɖe edzi. Ele be woawɔ kamedede sia le hehenala alo ame bibi aɖe ƒe dzikpɔkpɔ te be woakpɔ egbɔ be eƒe nɔnɔme sɔ eye woaxe mɔ ɖe abixɔxɔ nu. Ele vevie hã be míade dzesii be kamedede sia ate ŋu asesẽ na amesiwo ƒe abɔta mete ŋu ʋãna boo o alo abɔta ƒe kuxi siwo li xoxo. Bia kamedede ŋuti nunyala aɖe ɣesiaɣi ne mèka ɖe kamedede aɖe dzi o.

Millised on tavalised variatsioonid Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

• Barbell Standing Behind Head Military Press nye mɔnu bubu si dzi wozãa barbell le ɖe Smith mɔ̃ teƒe, si ate ŋu akpe ɖe ame ŋu wòada asɔ ahawɔ ɖeka nyuie wu.
• Seated Behind Head Military Press nye kamededea ƒe akpa si wotu ɖe anyi si kpena ɖe ame ŋu wòɖea abɔta ƒe lãmekawo ɖe vovo nyuie wu, si wɔnɛ be ametia ƒe akpa si le ete ƒe gomekpɔkpɔ le eme dzi ɖena kpɔtɔna.
• Abɔ Ðeka Tsitre Ðe Ta Me Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe nye kamededea ƒe akpa ɖeka, si ate ŋu akpe ɖe ame ŋu woade dzesi lãmekawo ƒe dadasɔmakpɔmakpɔ ahaɖɔ wo ɖo.
• Resistance Band Standing Behind Head Military Press nye tɔtrɔ si zãa tsitretsiɖeŋu bands ɖe kpekpemewo teƒe, si wɔe be wònye tiatia si woate ŋu atsɔ ayi teƒe bubuwo eye woate ŋu azãe le mɔ vovovowo nu.

Millised on head täiendavad harjutused Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe?

• Barbell Upright Row: Kamedede sia kpena ɖe Smith Standing Behind Head Military Press ŋu to dɔwɔwɔ tso deltoids kple triceps ŋu tso dzogoe bubu dzi, si kpena ɖe ame ŋu be ŋusẽ kple lãmekawo ƒe gɔmesese si da sɔ ɖo.
• Axadzi Kɔkɔe: Kamedede sia tɔa ŋku axadzi deltoids, siwo nye lãmeka evelia siwo wozãna le Smith Standing Behind Head Military Press me, si wɔnɛ be abɔta ƒe ŋusẽ kple liƒo bliboa dzina ɖe edzi.