Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Kehaos: Miam Chest
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Pectoralis Major Sternal Head
• Teisene Lihased: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Sissejuhatus Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

Smith Wide Grip Bench Press nye ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe akɔta ƒe lãmekawo koŋ ŋu, eye wògawɔa dɔ ɖe abɔta kple afɔ etɔ̃ hã ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, le ʋuʋu si dzi wokpɔna si Smith-mɔ̃a naa ta. Amewo adi be yewoawɔ kamedede sia be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye Smith-mɔ̃a ƒe liƒo kple dedienɔnɔ ƒe nɔnɔme siwo wotsɔ kpe ɖe eŋu la naɖe vi na wo.

Ülatuse sooritamine: Sisuline õpetus Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Esi wò afɔwo le anyigba sesĩe la, ɖe atikplɔa le agbatsɔkekea dzi eye nàɖiɖii blewuu ɖo ta wò akɔta, eye nàna wò abɔta nanɔ dzo dam ɖe axawo dzi.
• Ne atikplɔa le wò akɔta tame vie la, tɔ vie eye nàgatutu atikplɔa ayi dzi va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be wò abɔwo keke bliboe gake wometu wo o.
• Lé ʋuƒoa dzi kpɔkpɔ me ɖe asi le ʋuʋu bliboa katã me, eye nàkpɔ egbɔ be ezɔ ɖe fli dzɔdzɔe dzi yi dzi kple anyime.
• Gbugbɔ gbugbɔ zi agbɔsɔsɔme si nèdi, eye emegbe nàgbugbɔ aɖo ʋuƒoa ɖe agba dzi dedie ne èwu enu.

Nõuanded sooritamiseks Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe

• Asiɖoɖo: Ne èle bench press si me woate ŋu alé nu geɖe le wɔm la, ele be wò asiwo nakeke wu abɔta ƒe kekeme le ʋuƒoa dzi. Esia kpena ɖe ame ŋu be woaɖo taɖodzinu na akɔta ƒe lãmekawo nyuie wu. Gake ƒo asa na wò asiwo dada ɖe kekeme akpa elabena esia ate ŋu ahe agba si mehiã o ava wò abɔta kple asibidɛwo dzi.
• Ʋuʋu si Dzi Woɖu: Ðe atikplɔa ɖe wò akɔta blewu eye nàɖu edzi, emegbe nàgatue ɖe dzi va ɖo afisi nèdze egɔme tsoe. Ƒo asa na atikplɔa tsɔtsɔ ƒu gbe kabakaba alo etutu tso wò akɔta. Menye ɖeko esia dzia abixɔxɔ ƒe afɔkua ɖe edzi ko o, ke eɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna hã elabena ezãa ŋusẽ tsɔ wu lãmekawo ƒe ŋusẽ.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yele nenema

Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe KKK

Kas algajad saavad teha Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Wide Grip Bench Press ƒe kamededea. Gake abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nafia mɔ wò le ɖoɖoa me le gɔmedzedzea me. Ne ŋusẽ le ŋuwò eye nèɖe dzi ɖi le kamededea me la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi.

Millised on tavalised variatsioonid Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe?

• Decline Smith Machine Bench Press la léa fɔ ɖe akɔta ƒe lãmeka siwo le ete ŋu, si naa kuxi tɔxɛ aɖe wò akɔta.
• Close-Grip Smith Machine Bench Press tea gbe ɖe afɔ etɔ̃ kple akɔta ƒe lãmeka ememetɔwo dzi.
• Reverse-Grip Smith Machine Bench Press trɔa ŋkuléle ɖe akɔta ƒe akpa si le etame kple ŋgɔgbe deltoids ŋu.
• Single-Arm Smith Machine Bench Press ɖea akɔta ƒe akpa ɖeka ɖe vovo le ɣeyiɣi ɖeka me, si wɔnɛ be lãmekawo ƒe dadasɔmakpɔmakpɔ nyona ɖe edzi.

Millised on head täiendavad harjutused Smith Wide Grip Bench ƒe Nyadzɔdzɔdɔwɔƒe?

• Tricep Dips nye kamedede gã aɖe si kpena ɖe eŋu elabena woɖoa taɖodzinu na triceps, si nye lãmeka evelia ƒe ƒuƒoƒo si wozãna le Smith Wide Grip Bench Press me, si wɔnɛ be wòkpena ɖe ŋuwò be wò tete ƒe ŋusẽ bliboa nanyo ɖe edzi.
• Seated Cable Row la tɔa ŋku lãmeka siwo tsi tre ɖe wo nɔewo ŋu le megbe, si kpena ɖe akɔta ƒe lãmeka siwo wowɔ dɔ le Smith Wide Grip Bench Press me ƒe ŋusẽ kple tsitsi ŋu, si wɔnɛ be ame ƒe nɔnɔme nyo wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.