Smith Zikpui ƒe Afɔdzidede

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Smith Zikpui ƒe Afɔdzidede

Smith Chair Squat nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe lãmeka ƒe hatsotso gãwo ŋu, siwo dometɔ aɖewoe nye glutes, quads, kple hamstrings, si naa ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena Smith mɔ̃a kpena ɖe ame ŋu le dadasɔ kple dziɖuɖu me, si wɔnɛ be woate ŋu awɔ kamedede si ŋu woƒe susu le wu eye wòle dedie wu. Ame ɖekaɖekawo ate ŋu atia kamedede sia be yewoatsɔ ana yewoƒe afɔdzidede ƒe aɖaŋu nanyo ɖe edzi, yewoƒe afɔ ƒe ŋusẽ katã nadzi ɖe edzi, eye yewoana yewoƒe kamedefefe ƒe ŋutete nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Smith Zikpui ƒe Afɔdzidede

• Ðe wò ŋutilã ɖe anyi vivivi to klowo bɔbɔ me, nàna wò akɔta nanɔ dzɔdzɔe, vaseɖe esime wò ata nasɔ kple anyigba, abe ɖe nèbɔbɔ nɔ zikpui dzi ene.
• Tsɔ vie le akɔtadzesi sia me, nàkpɔ egbɔ be wò klowo mekeke to wò afɔbidɛwo ŋu o.
• Tu wò afɔkpodzi be nàkɔ wò ŋutilã ɖe dzi atrɔ ayi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe le ʋuʋua katã me.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ xexlẽme si nèdi, eye nàlé ʋuʋu si dzi nèɖu eye wòanɔ bɔbɔe la me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Smith Zikpui ƒe Afɔdzidede

• Nɔnɔme Nyui: Na wò akɔta nanɔ dzɔdzɔe le kamededea katã me. Esia le vevie ŋutɔ be nàƒo asa na abixɔxɔ kple kamededea ƒe viɖe geɖe wu. Ne èbɔbɔ nɔ anyi la, ele be wò ata nasɔ kple anyigba. Ƒo asa na ŋgɔgbedede alo wò akɔta goglo elabena ate ŋu ana wò akɔta ƒe akpa si le anyime nate ɖe edzi madzemadzee.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na duƒuƒu le kamededea me. Ke boŋ wɔ akɔtadzesi ɖesiaɖe blewu eye nàɖu edzi. Menye ɖeko esia kpena ɖe ŋuwò be nàkpɔ egbɔ be yele nɔnɔme nyuitɔ zãm ko o, ke enaa kamededea ƒe dɔwɔwɔ dzina ɖe edzi to wò lãmekawo ƒe dɔwɔwɔ sesĩe me.
• Afɔkpodzi ƒe Goglome: Kpɔ egbɔ be yebɔbɔ ɖe anyi goglo ale gbegbe be wò afɔwo ƒe lãmekawo katã naƒo wo ɖokui ɖe eme. Vodada si bɔ enye

Smith Zikpui ƒe Afɔdzidede KKK

Kas algajad saavad teha Smith Zikpui ƒe Afɔdzidede?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Chair Squat kamededea. Enye kamedede gã aɖe na gɔmedzelawo elabena Smith mɔ̃a kpena ɖe ame ŋu be ʋuʋua li ke, si wɔnɛ be wònɔa bɔbɔe be woalé nɔnɔme nyuitɔ me ɖe asi. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔe be nàkpɔ egbɔ be wowɔ kamededea nyuie eye nàƒo asa na abixɔxɔ. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, anyo be nàna hehenala alo kamedede ŋuti nunyala aɖe nafia mɔ wò le ʋuʋua me be wòakpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Smith Zikpui ƒe Afɔdzidede?

• Single Leg Smith Chair Squat: Tɔtrɔ sia bia be nàtsɔ afɔ ɖeka awɔ kamededea, si ate ŋu akpe ɖe ŋuwò nàda asɔ nyuie wu eye nàɖo taɖodzinu na afɔ ɖesiaɖe ɖekaɖeka.
• Smith Chair Squat with Resistance Bands: Tsitretsitsi ƒe kaƒomɔ̃wo zazã le kamedede sia me ate ŋu akpe ɖe kuxi bubu aɖe ŋu eye wòakpe ɖe ŋuwò nàƒo wo ɖokui ɖe lãmeka vovovowo me.
• Smith Chair Squat with a Twist: Ne wotsɔ twist kpe ɖe squat la tame ate ŋu akpe ɖe ame ŋu be wòaƒo eɖokui ɖe nu vevitɔa me eye wòana asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi.
• Smith Chair Squat Jump: Tɔtrɔ sia si wóna la lɔ titri le squat la tame be wòana dzitodzitowo ƒe kamedede nadzi ɖe edzi eye wòawɔ lãmeka siwo ʋuʋu kabakaba la ŋudɔ.

Millised on head täiendavad harjutused Smith Zikpui ƒe Afɔdzidede?

• Leg Press nye kamedede bubu si kpena ɖe Smith Chair Squat ŋu elabena eléa fɔ ɖe lãmeka ƒe hatsotso ɖeka mawo ke ŋu - quadriceps, hamstrings, kple glutes - gake enaa dzogoe kple tsitretsitsi vovovo, si kpena ɖe ame ŋu be lãmekawo ƒe tsitsi si da sɔ wu tutuɖo.
• Aɖuɖɔtoewo nye kpeɖeŋutɔ gã aɖe na Smith Chair Squat elabena wowɔa dɔ le ŋutilã ƒe akpa si le ete ƒe lãmeka mawo ke ŋu gake wogawɔa dɔ nyuie wu le dadasɔ, nuwɔwɔ aduadu, kple ŋusẽ si le akpa ɖeka dzi, si ate ŋu ana squat ƒe dɔwɔwɔ kple viɖewo nanyo ɖe edzi.