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 hehexɔxɔ ƒe kamedede si me wotsia dzi ɖe abɔta, abɔta, kple akɔta ƒe akpa si le etame koŋ ŋu, si kpena ɖe ame ŋu be lãmekawo nasẽ eye wòna ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi. Esɔ na amesiame tso kamedede gɔmedzelawo dzi va ɖo kamedede deŋgɔwo dzi le Smith mɔ̃a ƒe kpekpeme si woate ŋu atrɔ kple eƒe ʋuʋu si dzi wokpɔna ta. Kamedede sia nyo elabena edoa nɔnɔme nyuitɔ ɖe ŋgɔ, enaa dɔwɔwɔ ƒe ŋusẽ nyona ɖe edzi na gbesiagbedɔwo, eye ate ŋu ana ame ƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefe bubuwo yometiti me.

Ülatuse sooritamine: Sisuline õpetus Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• Zã asiléƒe si wotsɔ asi lée (asibidɛwo dze ŋgɔ ŋgɔgbe) lé atikplɔa eye nàkɔe tso agbatsɔkekea dzi, nàna wòaɖo abɔta. Esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Dze kamededea gɔme to atikplɔa tutu yi dzi vaseɖe esime wò abɔwo nakeke bliboe, eye nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye yeƒe nugbɔ nawɔ dɔ le ʋuʋua katã me.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi ʋuƒoa blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be wò nɔnɔmea gakpɔtɔ le ɖeka le kamededea katã me.

Nõuanded sooritamiseks Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe

• **Asiléle Nyuie**: Ele be wò asiwo nakeke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ. Kpɔ egbɔ be wò asibidɛwo dze ŋgɔ ŋgɔ eye wò abɔtawo le wò asibidɛwo te tẽ. Esia ana ŋusẽ kple ŋusẽ geɖe wu nasu asiwò ɖe ʋuƒoa dzi. Vodada si bɔ si wòle be woaƒo asa na enye be woalé atikplɔa wòakeke akpa alo wòakeke akpa, si ate ŋu ana ame naxɔ abi le asibidɛ alo abɔta.
• **Lé Nɔnɔme Nyui me ɖe asi**: Na wò akɔta nanɔ dzɔdzɔe eye wò nu vevi nanɔ dɔ wɔm le kamededea katã me. Ƒo asa na wò akɔta ƒe akɔta ƒoƒo alo megbedede ne èle atikplɔa tem ɖe dzi, elabena esia ate ŋu ana akɔta nate ɖe dzi. Ele be wò afɔwo nado tso wo nɔewo gbɔ abe abɔta ene eye woatu wo ɖe anyigba sesĩe be nàli ke.
• **Ʋuʋu si Dzi Woɖu**: Kɔ ʋuƒoa ɖe dzi blewu, si dzi woɖuna.

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 godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàlé fɔ ɖe nɔnɔme ŋu eye nàxe mɔ ɖe abixɔxɔ nu. Kamedede sia ate ŋu aɖe vi ŋutɔ le abɔta ƒe ŋusẽ kple liƒo tutuɖo me. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, anyo be gɔmedzelawo nana hehenala alo kamedefefewɔla bibi aɖe nafia nɔnɔme nyuitɔ wo be wòakpɔ egbɔ be yewole ewɔm nyuie eye wole dedie.

Millised on tavalised variatsioonid Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Seated Smith Machine Shoulder Press nye tɔtrɔ bubu si me nèwɔa kamededea le esime nèbɔbɔ nɔ anyi, si naa wò li ke wu eye wònaa nète ŋu kɔa kpekpeme siwo kpekpe wu.
• Single-Arm Smith Machine Shoulder Press nye akpa ɖeka ƒe tɔtrɔ si na be nàte ŋu awɔ dɔ le abɔta ɖesiaɖe ŋu le ɖokuiwò si, si kpena ɖe ŋuwò nèkpɔa lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ.
• Incline Smith Machine Shoulder Press bia be woatsɔ zikpui la aɖo afisi wòle be wòanɔ, si trɔa asi le eŋu ƒe dzogoe eye wòɖoa ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Smith Machine Arnold Press nye tɔtrɔ si sesẽ wu si ƒoa abɔta-mɔ̃ si wozãna tsã kple ʋuʋu si trɔna nu ƒu, si wɔa dɔ le ŋgɔgbe kple axadzi deltoid lãmekawo siaa ŋu.

Millised on head täiendavad harjutused Smith Tsitrenu Asrafowo ƒe Nyadzɔdzɔdɔwɔƒe?

• Fli Siwo Le Tsitrenu: Fli siwo le tsitrenu hã tɔa ŋku deltoids kple upper trapezius, gake wotea gbe ɖe axadzi kple megbe deltoids koŋ dzi wu asrafowo ƒe agbalẽtamɔ̃, si naa abɔta ƒe tsitsi si da sɔ wu.
• Axadzi Kɔkɔe: Kamedede sia ɖea axadzi deltoids, siwo hã wozãna le Smith Standing Military Press me la ɖe vovo. To ŋusẽdodo lãmeka siawo le wo ɖokui si me la, ate ŋu akpe ɖe ame ŋu wòawɔ dɔ nyuie wu eye wòali ke le asrafowo ƒe nyadzɔdzɔŋlɔlawo ƒe nyadzɔdzɔwo me.