Smith ƒe Squat

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

Sissejuhatus Smith ƒe Squat

Smith Squat nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe akɔtaƒu, akɔta ene, kple akɔtaƒuwo koŋ ŋu, eye wògawɔa dɔ le akɔta ƒe akpa vevi kple akɔta ƒe akpa si le ete hã ŋu. Esɔ na kamedede gɔmedzelawo kple kamedela deŋgɔwo siaa, elabena Smith-mɔ̃a naa liƒo, si wɔnɛ be woate ŋu aʋuʋu wo ɖokui eye woate ŋu alé fɔ ɖe nɔnɔme ŋu. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ Smith Squats ade yewoƒe ɖoɖowɔɖi me le viɖe siwo le eŋu le ŋutilã ƒe akpa si le anyime ƒe ŋusẽ dodo ɖe ŋgɔ, dadasɔ dodo ɖe ŋgɔ, kple kpekpeɖeŋu nana be woawɔ dɔ nyuie wu le dɔwɔwɔ ƒe ʋuʋu alo kamedefefe bubuwo me ta.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Squat

• Ne ènya ɖo teƒea ko la, ʋu atikplɔa eye nàlée eye wò asibidɛwo nadze ŋgɔ, nàkpɔ egbɔ be wò akɔta le dzɔdzɔe eye wò akɔta le dzi.
• Ðe wò ŋutilã ɖe anyi vivivi to wò klowo kple akɔta bɔbɔ me abe ɖe nèbɔbɔ nɔ zikpui dzi ene, dze agbagba nàna wò klowo nanɔ wò afɔkpodzi dzi eye màkeke ɖe enu wòagbɔ wò afɔbidɛwo ŋu o.
• Yi edzi nàɖiɖi vaseɖe esime wò ata nasɔ kple anyigba alo anɔ anyi vie wòasɔ kple anyigba, kpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye wò akɔta le dzi.
• Tu wò afɔkpodziwo be nàkɔ wò ŋutilã ɖe dzi atrɔ ayi teƒe si nèdze egɔme tsoe, nàɖɔ wò afɔwo kple akɔta ɖo, emegbe nàgbugbɔ awɔe hena ɣeyiɣi si nèdi be nàgbugbɔ awɔe.

Nõuanded sooritamiseks Smith ƒe Squat

• **Ʋuʋu Nyui**: Ne èle akɔta ƒuƒu wɔm la, ɖiɖi wò ŋutilã ɖe anyi abe ɖe nègabɔbɔ nɔ zikpui dzi ene. Mele be wò klowo nato wò afɔbidɛwo ŋu o, si nye vodada si bɔ si ate ŋu ana nàxɔ abi le klo dzi. Kpɔ egbɔ be wò akɔta le dzɔdzɔe eye wò akɔta nakɔ ɖe dzi. Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi, ke menye be wòawɔ kaba o.
• **Afɔ ƒe Ðoɖo Nyuie**: Ele be wò afɔwo nanɔ gbadzaa le anyigba le kamedede bliboa me. Vodada si bɔ enye be nàkɔ afɔkpodzi alo afɔbidɛwo ɖe dzi, si ate ŋu ana nàda asɔ eye wòana nàxɔ abi. Be kamededea naɖe vi geɖe wu la, dze agbagba nàna wò kpekpeme nama sɔsɔe

Smith ƒe Squat KKK

Kas algajad saavad teha Smith ƒe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith Squat kamededea. Le nyateƒe me la, Smith mɔ̃a ate ŋu akpe ɖe gɔmedzelawo ŋu elabena enaa liƒo kple dadasɔ, si wɔnɛ be ezãla te ŋu léa fɔ ɖe nɔnɔme kple aɖaŋu ŋu. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme sue aɖe be woaƒo asa na abixɔxɔ eye vivivi la, woadzi woƒe kpekpeme ɖe edzi ne woƒe ŋusẽ le nyonyom ɖe edzi. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe nɔnɔme nyuitɔ ƒe wɔwɔfia be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Smith ƒe Squat?

• Smith Machine Front Squat la léa ŋku ɖe akɔta ene ŋu wu, si bia be nàda ʋuƒoa ɖe wò ŋutilã ŋgɔ, le wò abɔta.
• Smith Machine Box Squat bia be woaganɔ anyi ɖe aɖaka alo zikpui aɖe dzi le ʋuʋua ƒe gɔme, si ate ŋu akpe ɖe ame ŋu be nɔnɔme kple goglome nanyo ɖe edzi.
• Smith Machine Split Squat, si wogayɔna be Bulgariatɔwo ƒe split squat, bia be nàtsɔ afɔ ɖeka aɖo megbewò le zikpui dzi esime nèle afɔkpodzi kple evelia.
• Smith Machine Overhead Squat bia be nàlé barbell la ɖe ta dzi le ʋuʋu bliboa me, si bia be abɔta nate ŋu aʋuʋu eye wòali ke eye wòana wòanyo ɖe edzi.

Millised on head täiendavad harjutused Smith ƒe Squat?

• Afɔdzidede ƒe kamedede hã nye kpeɖeŋutɔ gã aɖe na Smith Squats elabena woƒe susu nɔa ŋutilã ƒe akpa si le ete ƒe lãmeka mawo ke ŋu gake enaa nète ŋu kɔa agba siwo kpekpe wu dedie, si ate ŋu akpe ɖe ŋuwò nàtu ŋusẽ kple lãmekawo ɖo nyuie wu.
• Deadlifts ate ŋu ana Smith Squats ƒe viɖewo nadzi ɖe edzi to menye ŋutilã ƒe akpa si le ete ɖeɖeko ŋudɔwɔwɔ me o, ke boŋ akɔta kple lãmeka veviwo hã ŋu, si ana ŋutilã bliboa ƒe ŋusẽ kple liƒo, si le vevie ŋutɔ na squats wɔwɔ nyuie eye wòle dedie.