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 koŋ ŋu, eye wògawɔa dɔ le abɔta ƒe lãmeka siwo le etame kple esiwo le etame hã ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoana ame ƒe tame ƒe ŋusẽ kple nɔnɔme nanyo ɖe edzi. Kamedede sia nyo elabena enaa li ke to Smith ƒe mɔ̃a dzi, si wɔnɛ be woate ŋu awɔ ʋuʋu si ŋu woƒe susu le, si dzi woaɖu, si wɔnɛ be lãmekawo ƒe dadasɔ kple dɔwɔwɔ ɖekae nyona ɖe edzi.

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

• Do asi ɖe dzi nàlé barbell la kple asi si le edzi, asiwo keke vie wu abɔta ƒe kekeme, eye nàɖee le agbatsɔkekea me.
• Ðe barbell la ɖe anyi le wò ta megbe vaseɖe esime wòasɔ kple wò towo, eye nàkpɔ egbɔ be wò abɔtawo bɔbɔ ɖe dzogoe 90 dzi.
• Tu barbell la ɖe dzi, nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o, vaseɖe esime ʋuƒoa naɖo wò ta dzi tẽ.
• Ðe ʋuƒoa blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe le wò ta megbe, eye nàlé edzi ɣesiaɣi, eye nàgbugbɔe awɔe zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Smith Tsitre Ðe Ta Asrafowo ƒe Nyadzɔdzɔdɔwɔƒea Megbe

• De Wò Nu Vevitɔa Me: Wò nu vevitɔ tsɔtsɔ de eme le vevie ŋutɔ be nàda asɔ ahali ke le kamededea me. Ekpena ɖe ŋuwò hã be nàkpɔ wò akɔta ta. Ame geɖe ŋlɔa afɔɖeɖe sia be eye wova nɔa woƒe akɔta tem.
• Asiléle Nyuie: Lé atikplɔa kple asiléƒe si keke vie wu abɔta. Ele be wò asibidɛwo nadze ŋgɔ ŋgɔgbe. Vodada si bɔ enye be woalé ʋuƒoa wòakeke akpa alo wòakeke akpa, si ate ŋu ana abɔta nase veve alo axɔ abi.
• Ʋuʋu si Dzi Wokpɔna: Ðe ʋuƒoa ɖe anyi blewu le mɔ si dzi nàɖu nu le wò ta megbe vaseɖe esime wò abɔta nadze dzogoe 90 dzi. Emegbe nàgatu ʋuƒoa ɖe dzi le fli dzɔdzɔe dzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba zazã, elabena esia ate ŋu ana nàxɔ abi.
• Mègatsɔ Agba Agbɔ eme O: Dze egɔme kple a

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 ƒe kamededea, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo vaseɖe esime woabi ɖe nɔnɔme kple aɖaŋu nyuitɔ me. Kamedede sia ateŋu asesẽ vie eye wòasesẽ na gɔmedzelawo le ɖoɖowɔwɔ kple dadasɔ si hiã ta. Wokafui ɣesiaɣi be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi nakpɔ edzi ahana mɔfiame be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu.

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

• Incline Smith Machine Military Press nye tɔtrɔ bubu si me wotsɔa zikpui la ɖoa afisi wòle, eye woɖoa taɖodzinu ɖe ​​akɔta ƒe akpa si le etame kple ŋgɔgbe deltoids ŋu vevie wu.
• Close-Grip Smith Machine Shoulder Press nye tɔtrɔ si me nètsɔa wò asiwo tena ɖe wo nɔewo ŋu wu le ʋuƒoa dzi, eye nèléa fɔ ɖe abɔta ƒe akpa etɔ̃ kple ŋgɔgbekpa ŋu wu.
• Smith Machine Military Press nye akpa ɖeka ƒe kamedede si me nètsɔa alɔ ɖeka tea ʋuƒoa le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ ŋusẽ ƒe masɔmasɔ ɖesiaɖe si anɔ akpa eveawo dome gbɔ.
• Behind-the-Neck Smith Machine Press nye tɔtrɔ si de ŋgɔ wu si me woɖiɖia ʋuƒoa ɖe ta megbe, eye woɖoa ŋku abɔta ƒe lãmekawo tso dzogoe bubu dzi. Gake tɔtrɔ sia bia be abɔta nate ŋu aʋuʋu nyuie hafi wòate ŋu awɔ dɔ dedie.

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

• Axadzi Kɔkɔe: Axadzi kɔkɔ nye kpeɖeŋutɔ nyui aɖe na Smith Standing Behind Head Military Press elabena woɖea deltoids ƒe axadzi ta ɖe vovo, si ate ŋu ana abɔta ƒe gɔmesese kple ŋusẽ nanyo ɖe edzi, si ana lãmekawo natsi nyuie wu.
• Tricep Dips: Tricep dips nye kpeɖeŋutɔ gã aɖe elabena woɖoa taɖodzinu na triceps vevie, lãmekawo ƒe ƒuƒoƒo aɖe si Smith Standing Behind Head Military Press hã wɔ dɔ le. Ne kamedede sia lé fɔ ɖe afɔ etɔ̃ ŋu la, ate ŋu ana abɔ kple abɔta ƒe ŋusẽ bliboa nadzi ɖe edzi, si ana asrafowo ƒe nyadzɔdzɔŋlɔlawo ƒe dɔwɔwɔ nanyo ɖe edzi.