Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

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

Sissejuhatus Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

Smith Standing Military Press nye ŋusẽdodo ƒe hehexɔxɔ si wowɔ be woatsɔ aɖo abɔta, akɔta ƒe akpa si le etame, kple abɔwo gbɔ. Enye tiatia nyui aɖe na kamedefefewɔlawo kple kamedefefewɔla deŋgɔwo siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe kple taɖodzinuwo nu. Amewo adi be yewoawɔ kamedede sia be yeatsɔ ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòana kamedefefe ƒe ŋutete bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• Lé atikplɔa kple asi si le edzi, asiwo nakeke vie wu abɔta ƒe kekeme, eye nàɖe atikplɔa ɖa.
• Mia barbell la ɖe dzi vaseɖe esime wò abɔwo nakeke ɖe ta dzi bliboe.
• Lé ɖe asi vie le ʋuʋua tame, emegbe nàɖiɖi ʋuƒoa blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe le akɔta ƒe kɔkɔme.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yeƒe nu vevitɔa le dɔ wɔm le kamededea katã me.

Nõuanded sooritamiseks Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• **Grip kple Elbow Alignment**: Lé atikplɔa si keke vie wu abɔta ƒe kekeme le wo nɔewo dome. Ele be wò asibidɛwo nadze ŋgɔ ŋgɔ eye wò abɔta nanɔ wò asibidɛwo te tẽ ne èlé atikplɔa. Esia wɔnɛ be woɖoa wo ɖe ɖoɖo nu nyuie eye wòɖea abɔta ƒe abixɔxɔ ƒe afɔkua dzi kpɔtɔna. Vodada si bɔ enye abɔta ƒe dzobibi, si ate ŋu ana abɔta nate ɖe wo dzi akpa.
• **Engage Your Core**: Hafi nàdze agbalẽtamɔ̃a gɔme la, tsɔ wò core la de eme eye nàna wòanɔ sesĩe le kamededea katã me. Esia kpena ɖe ŋuwò be wò akɔta nɔa te eye wòkpɔa wò akɔta ta. Vodada si bɔe nye be woatsɔ akɔta aƒo akɔta le eƒe nuteteɣi, si ate ŋu ana akɔta nase veve alo axɔ abi.

Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Standing Military Press ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàbi ɖe nɔnɔme kple aɖaŋua me gbã. Kamedede sia ate ŋu akpe ɖe ame ŋu be ŋusẽ nanɔ ame ŋu eye wòali ke le abɔta kple ametia ƒe akpa si le etame. Wokafui ɣesiaɣi be nàna kamedede ŋuti nunyala aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be nàkpɔ egbɔ be yeƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Behind the Neck Smith Machine Press nye tɔtrɔ bubu, si tɔa ŋku megbeƒu siwo le megbe la dzi vevie wu, gake ebia be wòanɔ nɔnɔme nyuitɔ me be wòagaxɔ abi o.
• Single-Arm Smith Machine Military Press nye akpa ɖeka ƒe tɔtrɔ si na be nàte ŋu alé fɔ ɖe abɔta ɖesiaɖe ŋu le ɖokuiwò si, si wɔnɛ be lãmekawo ƒe dadasɔmasɔ nyona ɖe edzi.
• Incline Smith Machine Shoulder Press nye tɔtrɔ bubu si tɔa ŋku akɔta ƒe akpa si le etame kple ŋgɔgbe deltoids, si naa nu vovovowo kpena ɖe wò tame kamedede ŋu.
• Close-Grip Smith Machine Military Press nye tɔtrɔ si léa ŋku ɖe abɔta ƒe akpa etɔ̃ ŋu wu, evɔ wògakpɔtɔ le dɔ wɔm le abɔta.

Millised on head täiendavad harjutused Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Upright Rows ateŋu akpe ɖe Smith Standing Military Press hã ŋu elabena menye abɔta koe wowɔa dɔ o ke wowɔa dɔ le trapezius kple biceps hã me, si wɔnɛ be wodoa ŋusẽ kple liƒo si le etame bliboa ɖe ŋgɔ si hiã na asrafowo ƒe agbalẽtamɔ̃ nyuiwo.
• Barbell Shrugs nye kamedede bubu si ɖea vi be woatsɔ akpe ɖe Smith Standing Military Press ŋu elabena woƒe taɖodzinu koŋue nye trapezius lãmekawo, si kpena ɖe ame ŋu wòdoa ŋusẽ akɔta kple kɔ ƒe akpa si le etame eye wòli ke si ate ŋu ana nɔnɔme kple nɔnɔme nanyo ɖe edzi le asrafowo ƒe nyadzɔdzɔŋlɔlawo ƒe nyadzɔdzɔ me.