Smith ƒe Akɔta ƒe Ʋuʋu

• Kehaos: Komeedi.
• Varustus: Smith metsɔtsɔkuaku dernyedzi.
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings, Quadriceps

Sissejuhatus Smith ƒe Akɔta ƒe Ʋuʋu

Smith Hip Thrust nye ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe akɔta kple akɔtaƒuwo koŋ ŋu, si doa ŋusẽ ame ƒe akpa si le ete ƒe ŋusẽ kple ŋusẽ ɖe edzi nyuie. Kamedede sia sɔ nyuie na kamedefefewɔlawo, kamedefefewɔlawo, alo amesiame si le didim be yeana yewoƒe ŋutilã ƒe dɔwɔwɔ kple atsyɔ̃ɖoɖo nanyo ɖe edzi. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ Smith Hip Thrusts ade yewoƒe kamedede ƒe ɖoɖoa me le viɖe siwo le kamedefefewo ƒe dɔwɔwɔ nyuie wu, ŋutilã ƒe nɔnɔme dodo ɖe ŋgɔ, kple lãmekawo ƒe dadasɔ bliboa dodo ɖe ŋgɔ me ta.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Akɔta ƒe Ʋuʋu

• Nɔ anyi ɖe anyigba nàtsɔ wò akɔta aɖo zikpui gbadza aɖe dzi eye nàmli atikplɔa ɖe wò afɔwo dzi vaseɖe esime wòaɖo wò akɔta tẽ.
• Ðo wò afɔwo ɖe wo nɔewo ŋu abe abɔta ene eye nàkpɔ egbɔ be wò klowo bɔbɔ ɖe dzogoe 90 dzi.
• Tu wò afɔkpodzi be nàkɔ wò akɔta kple atikplɔa ɖe dzi vaseɖe esime wò ŋutilã nanɔ fli dzɔdzɔe dzi tso wò abɔta va ɖo wò klowo dzi.
• Ðe wò akɔta ɖiɖi va anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yeɖu ʋuʋu dzi, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Smith ƒe Akɔta ƒe Ʋuʋu

• Nɔnɔme Nyuitɔ: Na wò afɔwo nanɔ gbadzaa le anyigba, wo dome didi tso wo nɔewo gbɔ abe abɔta ene, eye wò klowo nabɔbɔ le dzogoe si nye dzidzenu 90 dzi ne èle afɔdzideƒea tame. Ele be wò akɔta natsi tre ɖe zikpui si li ke ŋu, eye wò abɔta nate ɖe etame ŋu. Ƒo asa na wò akɔta alo kɔ ƒe akɔta ƒoƒo; na woade akpa aɖeke dzi le kamededea katã me o. Ele be wò ŋkuléle ɖe ŋgɔ, ke menye dzi alo anyi o, be wòakpe ɖe ŋuwò nàlé akpaɖekedzimademade ƒe ɖoɖo sia me ɖe asi.
• Ʋuʋu si Dzi Woɖu: Ele be woaɖu ʋuʋua dzi, ke menye be woawɔ kaba o. Tu wò afɔkpodzi be nàkɔ ʋuƒoa ɖe dzi, eye nàmimi wò akɔtaƒuwo le ʋuʋua tame. Emegbe, ɖiɖi ʋuƒoa ɖe anyi ake kple dziɖuɖu. Ƒo asa na anyidzedze

Smith ƒe Akɔta ƒe Ʋuʋu KKK

Kas algajad saavad teha Smith ƒe Akɔta ƒe Ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Hip Thrust kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be yele nɔnɔme nyuitɔ zãm eye be màgaxɔ abi o. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi le gɔmedzedzea me be wòakpɔ egbɔ be aɖaŋu nyuitɔ le eŋu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, nàdzi wò kpekpeme ɖe edzi vivivi ne èle dzidzeme kpɔm eye ŋusẽ le ŋuwò.

Millised on tavalised variatsioonid Smith ƒe Akɔta ƒe Ʋuʋu?

• Smith Machine Glute Bridge: Esia nye kamedede si sɔ kple akɔta tutu, gake wò akɔta le anyigba tsɔ wu be nàkɔe ɖe dzi, si ate ŋu ate gbe ɖe glutes dzi geɖe wu.
• Smith Machine Hip Thrust with Resistance Band: Tsitretsitsi ƒe ka tsɔtsɔ kpe ɖe wò klowo ŋu le akɔta tutuɣi ate ŋu akpe ɖe ŋuwò nàƒo ɖokuiwò ɖe gluteus medius kple minimus me hena glute kamedede si de to wu.
• Smith Machine Hip Thrust with Feet Elevated: Ne ètsɔ wò afɔwo da ɖe nuƒolanɔƒe si wodo ɖe dzi la, àte ŋu adzi kamededea ƒe ʋuʋu kple sesẽme ɖe edzi.
• Smith Machine Hip Thrust with Isometric Hold: Tɔtrɔ sia bia be woalé akɔta ƒe tutu ɖe ʋuʋua tame sɛkɛnd ʋɛ aɖewo be wòana lãmekawo nate ɖe edzi eye wòado tsitsi ɖe ŋgɔ.

Millised on head täiendavad harjutused Smith ƒe Akɔta ƒe Ʋuʋu?

• Squats: Squats nye kpeɖeŋutɔ deblibo na Smith Hip Thrusts elabena menye glutes kple hamstrings koe woɖoa taɖodzinu na o ke boŋ quadriceps kple core hã, si naa ŋutilã ƒe akpa si le ete ƒe kamedede si me kɔ wu.
• Deadlifts: Deadlifts wɔa dɔ aduadu kple Smith Hip Thrusts to megbekɔsɔkɔsɔ - glutes, hamstrings, kple akɔta ƒe akpa si le ete, si wɔnɛ be ŋusẽ bliboa, liƒo, kple dadasɔ dzina ɖe edzi.