Tomebɔmb ƒe Ŋgɔgbe Squat

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Tomebɔmb ƒe Ŋgɔgbe Squat

Landmine Front Squat nye ŋutilã ƒe akpa si le anyime ƒe kamedede si koŋ tsia tre ɖe akɔta ƒe akpa enelia, akɔtaƒu, kple eƒe akpa veviwo ŋu, eye wònaa dadasɔ kple liƒo hã nyona ɖe edzi. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla gɔmedzelawo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena metea ɖeɖi ame ŋu boo le akɔta ne wotsɔe sɔ kple ƒuƒuiƒe si wowɔna tsã o. Amewo adi be yewoawɔ kamedede sia be yewoƒe ŋutilã ƒe ŋusẽ nanyo ɖe edzi, be yewoƒe dɔwɔwɔ nanyo ɖe edzi, eye yewoana kamedefefewo katã nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Tomebɔmb ƒe Ŋgɔgbe Squat

• Tsi tre ɖe tomebɔmb la ŋkume, afɔwo dome didi abe abɔta ene, eye nàtsɔ asi eveawo afɔ aŋea ƒe nugbɔ kemɛ, eye nàlée ɖe akɔta.
• Ðe wò ŋutilã ɖe anyi wòazu akɔta, nàna wò akɔta nanɔ dzɔdzɔe eye wò klowo nanɔ wò afɔbidɛwo dzi, eye nàna barbell la nanɔ akɔta.
• Tu wò afɔkpodzi be nàtrɔ ayi afisi nèdze egɔme tsoe, eye nàna barbell la nanɔ akɔta.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Tomebɔmb ƒe Ŋgɔgbe Squat

• **Nɔnɔme Nyuitɔ**: Tsi tre ɖe barbell la dzi ale be wòanɔ wò afɔwo dome, bɔbɔ ɖe anyi eye nàtsɔ asi eveawo alé barbell la ƒe nuwuwu. Tsi tre dzɔdzɔe, nàna wò akɔta nanɔ gbadzaa eye wò akɔta nanɔ dzi. Esiae nye wò gɔmedzedze ƒe nɔnɔme. Ele be wò afɔwo nado tso wo nɔewo gbɔ abe abɔta ene alo woakeke vie. Ne èbɔbɔ nɔ anyi la, ele be wò akɔta nayi megbe kple anyime, eye wò ata nasɔ kple anyigba. Ƒo asa na wò akɔta bɔbɔ alo bɔbɔ ɖe ŋgɔ akpa, si ate ŋu ana nàxɔ abi.
• **Ʋuʋu si Dzi Woɖu**: Ðe wò ŋutilã ɖe anyi blewu eye nàɖu edzi, emegbe nàgatue ɖe dzi to wò afɔkpodziwo dzi. Esia akpe ɖe ŋuwò nàwɔ wò glutes kple quads ŋudɔ nyuie wu. Ƒo asa na ʋuʋu kabakaba alo ŋusẽ zazã, elabena esia ate ŋu ana nàwɔ nusi mesɔ o

Tomebɔmb ƒe Ŋgɔgbe Squat KKK

Kas algajad saavad teha Tomebɔmb ƒe Ŋgɔgbe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Landmine Front Squat kamededea. Le nyateƒe me la, enye kamedede gã aɖe na gɔmedzelawo elabena ekpena ɖe ame ŋu be nɔnɔme, dadasɔ, kple ŋusẽ nanyo ɖe edzi. Tomebɔmb ƒe ŋgɔgbe squat nye squat si wozãna tsã si zãa barbell le tomebɔmb ƒe kpeɖeŋutɔ me ƒe tɔtrɔ, si wɔnɛ be eŋudɔwɔwɔ nɔa bɔbɔe wu barbell squat si wozãna ɖaa. Woɖua ʋuʋua dzi wu eye menaa nuteɖeamedzi boo aɖeke nɔa akɔta ƒe akpa si le anyime o, si wɔnɛ be wònyea tiatia si le dedie wu na gɔmedzelawo. Gake abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme kple kpekpeme bɔbɔe eye woƒe susu nanɔ alesi woawɔe nyuie ŋu hafi atsɔ kpekpeme geɖe akpe ɖe eŋu. Enyo ɣesiaɣi be nàna hehenala alo ʋufɔla bibi aɖe nakpɔ egbɔ be eƒe nɔnɔme sɔ eye wòaxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Tomebɔmb ƒe Ŋgɔgbe Squat?

• Landmine Goblet Squat: Le tɔtrɔ sia me la, èléa barbell la ƒe nuwuwu ɖe wò akɔta, abe goblet squat ene, si kpena ɖe ame ŋu be wòaƒo eɖokui ɖe nuto si le eme la me eye wònana wòda sɔ nyuie wu.
• Tomebɔmb Sumo Squat: To tenɔnɔ si keke ta la, tɔtrɔ sia tɔa ŋku ata ememetɔwo kple akɔtaƒuwo vevie wu ŋgɔgbe squat si wowɔna tsã.
• Landmine Split Squat: Tɔtrɔ sia bia be woatsɔ afɔ ɖeka ayi ŋgɔe le ʋuʋudedi ƒe nɔnɔme me, si kpena ɖe ame ŋu be woƒe susu nɔa ŋgɔgbefɔ ƒe afɔ enelia kple akɔtaƒuwo ŋu geɖe wu.
• Landmine Thruster: Esia nye tɔtrɔ si me ŋusẽ le wu si ƒoa akɔtadzesi kple ta dzi press nu ƒu, si naa ŋutilã bliboa ƒe kamedede.

Millised on head täiendavad harjutused Tomebɔmb ƒe Ŋgɔgbe Squat?

• Aɖuɖɔtoewo: Aɖuɖɔtoewo ate ŋu akpe ɖe Landmine Front Squats ŋu to lãmekawo ƒe hatsotso ɖeka mawo ke taɖodzinu ɖom tso dzogoe bubu dzi, si ana kamedede si me kɔ wu nasu ametia ƒe akpa si le ete eye wòana dadasɔ kple nuwɔwɔ aduadu bliboa nanyo ɖe edzi.
• Deadlifts: Deadlifts ate ŋu ana Landmine Front Squats ƒe viɖewo nadzi ɖe edzi to ŋusẽdodo megbe kɔsɔkɔsɔa, siwo dometɔ aɖewoe nye glutes, hamstrings, kple akɔta ƒe akpa si le anyime, siwo le vevie ŋutɔ be woalé nɔnɔme nyuitɔ me ɖe asi eye woaxe mɔ ɖe abixɔxɔ nu le squats me.