Tomebɔmb ƒe Squat kple Press

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Deltoid Anterior, Gluteus Maximus, Quadriceps

Sissejuhatus Tomebɔmb ƒe Squat kple Press

Landmine Squat and Press nye kamedede si me wotsɔa squat kple overhead press ƒoa ƒui, eye wòɖoa taɖodzinu na lãmeka gbogbo aɖewo siwo dometɔ aɖewoe nye afɔwo, nu vevi, kple abɔta eye wodoa ŋusẽ wo. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena edoa ŋutilã bliboa ƒe ɖoɖowɔwɔ, dadasɔ, kple ŋusẽ ɖe ŋgɔ. Amewo adi be yewoawɔ kamedede sia elabena enaa kamedede ƒe viɖe siwo wɔa dɔ, enaa kamedefefe ƒe ŋutete nyona ɖe edzi, eye wòkpena ɖe ame ŋu le gbesiagbe ʋuʋu me.

Ülatuse sooritamine: Sisuline õpetus Tomebɔmb ƒe Squat kple Press

• Tsi tre ɖe barbell la ŋkume, afɔwo dome didi abe abɔta ene, eye nàbɔbɔ ɖe anyi be nàtsɔ asi eveawo alé barbell la ƒe nuwuwu, eye wò asibidɛwo nadze ŋgɔ wo nɔewo.
• Ne èna wò akɔta nanɔ dzi eye nànɔ megbe dzɔdzɔe la, ƒoe to wò afɔkpodziwo me be nàtsi tre, eye nàkɔ barbell la ɖe dzi wòaɖo akɔta.
• Ne ènya tsi tre ko la, te barbell la ɖe ta dzi to wò abɔwo keke ɖe enu bliboe me, eye nàlé wò klowo ɖe anyi vie be nàkpɔ wò akɔta ƒe akpa si le anyime ta.
• Ðe barbell la ɖe anyi wòagaɖo akɔta ƒe kɔkɔme eye emegbe nàbɔbɔ ɖe anyi be nàtrɔ ayi teƒe si nèdze egɔme tsoe, eye nàgbugbɔ awɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Tomebɔmb ƒe Squat kple Press

• Nu Vevitɔwo ƒe Nuwɔwɔ: Mitsɔ wò nu vevitɔ de eme le kamededea katã me. Esia akpe ɖe ŋuwò nàda asɔ eye nàli ke, si aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ. Ana kamededea ƒe dɔwɔwɔ hã nadzi ɖe edzi to lãmekawo ƒe ƒuƒoƒo geɖe dede eme me.
• Nɔnɔme Nyuitɔ: Ne èle akɔtadɔa wɔm la, kpɔ egbɔ be wò akɔta le dzɔdzɔe eye wò akɔta le dzi. Ƒo asa na wò akɔta ƒoƒo alo bɔbɔ ɖe ŋgɔ akpa, elabena esia ate ŋu ana wò akɔta nate ɖe dzi madzemadzee. Ne èle bɔbɔm la, ele be wò klowo nasɔ kple wò afɔbidɛwo, ke menye be nàdo ɖe eme alo akeke ɖe enu wòato eŋu o

Tomebɔmb ƒe Squat kple Press KKK

Kas algajad saavad teha Tomebɔmb ƒe Squat kple Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Landmine Squat kple Press kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be nàna hehenala alo kamedefefewɔla bibi aɖe nakpɔ kamededea dzi alo afia mɔ wò le kamededea me be wòakpɔ egbɔ be yele ewɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ne èse veve aɖe la, ele be nàdzudzɔ enumake ahadi aɖaŋuɖoɖo.

Millised on tavalised variatsioonid Tomebɔmb ƒe Squat kple Press?

• Single-Arm Landmine Squat and Press: Le tɔtrɔ sia me la, alɔ ɖeka koe nèzãna tsɔ wɔa kamededea, si dzia kuxia ɖe edzi na wò nuto me esi wòle dɔ wɔm be wò ŋutilã nada asɔ.
• Tomebɔmb ƒe Tsitretsitsi Kple Tsitretsitsi Kple Trɔtrɔ: Tɔtrɔ sia bia be nàtrɔ wò akɔta ne èle kpekpeme la tem ɖe dzi, si wɔnɛ be wò afɔti siwo le tsia dzi la ƒoa ƒu eye wòkpena ɖe ŋuwò be wò akɔta ƒe ŋusẽ nanyo ɖe edzi.
• Landmine Squat and Press with Alternating Arms: Vovototo sia lɔ abɔwo ɖɔliɖɔli ɖe rep ɖesiaɖe me, si nana wò lãmekawo nɔa akɔnta bum eye wòkpena ɖe ŋuwò be wò nuwɔwɔ ɖekae nyona ɖe edzi.
• Landmine Squat and Press with Jump: Tɔtrɔ sia naa plyometric element aɖe kpena ɖe kamededea ŋu to nana be nàti kpo ne èle kpekpeme la tem ɖe dzi, si naa eƒe sesẽme dzina ɖe edzi eye wòkpena ɖe ŋuwò be wò ŋusẽ kple wòwó nanyo ɖe edzi.

Millised on head täiendavad harjutused Tomebɔmb ƒe Squat kple Press?

• Overhead Presses doa viɖe siwo le Landmine Squat kple Press me ɖe ŋgɔ to abɔta kple ametia ƒe akpa si le etame koŋ ŋudɔwɔwɔ me, si wɔnɛ be kamededea ƒe akpa si wotsɔ tea nu la nyona ɖe edzi.
• Front Squats hã nye kamedede gã aɖe si kpena ɖe eŋu, elabena woɖoa taɖodzinu na lãmeka ƒe hatsotso gã mawo ke abe Landmine Squat kple Press ene, gake wotea gbe ɖe quadriceps kple core dzi geɖe wu, si ate ŋu akpe ɖe squat ƒe nɔnɔme bliboa kple ŋusẽ ŋu.