Tomebɔmb ƒe Squat kple Press

• Kehaos: Lɛkpɛkpɛsii.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.

Sissejuhatus Tomebɔmb ƒe Squat kple Press

Landmine Squat and Press nye kamedede si me ŋusẽ le si me wotsɔa squat kple overhead press ƒoa ƒui, si ɖea vi na ŋusẽ, liƒo, kple nuwɔwɔ aduadu. Kamedede sia sɔ na kamedefefewɔla yeyewo kple esiwo de ŋgɔ siaa elabena eɖoa ŋku lãmeka ƒe hatsotso geɖe siwo dometɔ aɖewoe nye afɔwo, nu vevi, kple ŋutilã ƒe tame. Ame ɖekaɖekawo ate ŋu atia kamedede sia elabena edoa dɔwɔwɔ ƒe kamedede ɖe ŋgɔ, ekpena ɖe ame ƒe ŋutilã ƒe wɔwɔme bliboa ŋu, eye woate ŋu atsɔe ade kamedede ƒe ɖoɖo ɖesiaɖe me bɔbɔe hena ŋutilã bliboa ƒe kamedede si me kɔ.

Ülatuse sooritamine: Sisuline õpetus Tomebɔmb ƒe Squat kple Press

• Tsi tre ɖe barbell la ŋkume, afɔwo dome didi abe abɔta ene, eye nàtsɔ asi eveawo afɔ barbell la ƒe nuwuwu si le ablɔɖe me la le akɔta ƒe kɔkɔme, abɔtawo bɔbɔ.
• Ðe wò ŋutilã ɖe anyi wòanɔ anyi ɖe anyi, nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi, nàkpɔ egbɔ be wò klowo megbɔ wò afɔbidɛwo ŋu o.
• Tue ɖe megbe va ɖo tsitrenu esime nèle barbell la tem ɖe ta dzi le ɣeyiɣi ma ke me, eye nàkeke wò abɔwo ɖe enu bliboe.
• Ðe barbell la ɖe anyi trɔ yi wò akɔta esime le ɣeyiɣi ma ke me la, èle tɔtrɔm yi squat nɔnɔmea me be yeawu rep ɖeka nu. Gbugbɔ wɔ esia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Tomebɔmb ƒe Squat kple Press

• Nɔnɔme Nyui: Lé nɔnɔme nyui me ɖe asi le kamededea katã me. Tsi tre ɖe barbell la tame, nàtsɔe aɖo wò afɔwo dome. Mibɔbɔ nɔ anyi eye nàtsɔ asi eveawo alé barbell la ɖe etame. Ne èle tsitre la, te barbell la ɖe ta dzi. Ele be wò afɔwo nado tso wo nɔewo gbɔ abe abɔta ene, eye wò akɔta nanɔ dzɔdzɔe ɣesiaɣi. Ƒo asa na wò akɔta ƒoƒo elabena esia ate ŋu ana nàxɔ abi.
• Yagbɔgbɔ ƒe Mɔnu: Gbugbɔ gbɔgbɔ ne èle bɔbɔm eye nègbɔ ya esi nèle barbell la tem ɖe ta dzi. Gbɔgbɔ nyuie ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi ŋutɔ eye wòaxe mɔ na taɖuame.
• Ƒo asa na Agbatsɔtsɔ Geɖe: Vodada si bɔ enye be woatsɔ kpekpeme geɖe akpe ɖe eŋu kabakaba akpa. Esia ate ŋu ahe nɔnɔme madeamedzi vɛ

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. Gake ele be woadze egɔme kple kpekpeme bɔbɔe be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaƒo asa na abixɔxɔ. Eɖea vi hã be hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye mègatue sesĩe akpa o.

Millised on tavalised variatsioonid Tomebɔmb ƒe Squat kple Press?

• Tomebɔmb ƒe Kpekpeɖeŋu kple Tututu: Le tɔtrɔ sia me la, èwɔa akɔta edziedzi, gake le esi teƒe be nàzi edzi sesĩe la, ètutua kpekpeme la ɖe ta dzi, eye nèzãa kloawo ƒe nyɔnyrɔ̃ vie tsɔ doa ŋusẽ.
• Landmine Squat and Press with Rotation: Tɔtrɔ sia naa tɔtrɔ ƒe akpa aɖe kpena ɖe kamededea ŋu, afisi nètrɔa wò akɔta ɖe axa ɖeka ne èle kpekpeme la tem ɖe ta dzi, si wɔa dɔ le wò obliques ŋu eye wòna wò core ŋusẽ nyona ɖe edzi.
• Landmine Front Squat and Press: Le tɔtrɔ sia me la, èléa barbell si le wò akɔta ŋgɔ le ŋgɔgbe squat nɔnɔme me, wɔa squat, eye emegbe nèmia barbell la ɖe ta dzi, eye nèɖoa taɖodzinu na wò quadriceps kple abɔta vevie wu.
• Tomebɔmb ƒe Anyigbadzinɔƒe ƒe Kpekpeɖeŋunana kple Nyadzɔdzɔŋlɔlawo Kple Axadzi Kɔkɔe:

Millised on head täiendavad harjutused Tomebɔmb ƒe Squat kple Press?

• Push-ups ate ŋu akpe ɖe Landmine Squat kple Press hã ŋu esi wole taɖodzinu ɖom ɖe akɔta, abɔta, kple triceps, siwo wɔa dɔ le Landmine ƒe kamedede ƒe press ƒe akpaa me, si wɔnɛ be ŋutilã ƒe akpa si le etame ƒe ŋusẽ nadzi ɖe edzi.
• Aɖuɖɔtoe nye kamedede bubu si ɖea vi si kpena ɖe Landmine Squat kple Press ŋu to dɔwɔwɔ le quads, hamstrings, kple glutes ŋu, si sɔ kple squat ƒe akpa si le Landmine kamededea me, evɔ wònaa dadasɔ kple nuwɔwɔ aduadu hã nyona ɖe edzi.