Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press

• Kehaos: PlyometricsO santexɛ yɔi wòŋnɔ tem neh ji.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press

Bodyweight Full Squat with Overhead Press nye kamedede si me wowɔa dɔ le le lãmeka vovovowo me, siwo dometɔ aɖewoe nye afɔwo, nuto, kple abɔta, si doa ŋusẽ, liƒo, kple asitɔtrɔ ɖe nɔnɔmewo ŋu ɖe ŋgɔ. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoana yewoƒe dɔwɔwɔ ƒe kamedede nanyo ɖe edzi eye yewoƒe ŋutilã ƒe ŋusẽ bliboa nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana nànɔ te nyuie wu, nàda asɔ nyuie wu, nuɖuɖumeŋusẽ ƒe dzoxɔxɔ nadzi ɖe edzi, eye lãmeka siwo me ami mele o natsi.

Ülatuse sooritamine: Sisuline õpetus Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press

• Ðe wò ŋutilã ɖe anyi ɖe anyime goglo to wò klowo bɔbɔ kple wò akɔta tutu ɖe megbe me, esime nàna wò akɔta nanɔ tsitrenu eye wò nuto si me nèle la le dɔ wɔm.
• Lé akɔta ƒe nɔnɔmea me ɖe asi vie, emegbe nàtu wò afɔkpodziwo me be nàgatsi tre ɖe dzi, nàkpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye wò nu vevitɔa le dɔ wɔm.
• Ne èle dzi yim la, kɔ wò abɔwo ɖe dzi tẽe ɖe ta dzi nàzu agbalẽtamɔ̃, eye nàkeke wò abɔtawo ɖe enu bliboe gake màgatu wo o.
• Ðe wò abɔwo ɖe anyi va ɖo abɔta ƒe kɔkɔme esime nèle wò ŋutilã ɖiɖim ɖe anyi le ɣeyiɣi ɖeka me trɔ yi anyime, eye nàgbugbɔ awɔ ɖoɖo ɖe wo nɔewo yome hena xexlẽme si nèdi be nàgbugbɔ awɔ.

Nõuanded sooritamiseks Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press

• De Wò Nu Vevitɔ: Vodada si bɔ enye be màde nu vevitɔa me le kamededea katã me o. Na wò akɔta nanɔ sesĩe le ʋuʋu bliboa me. Esia akpe ɖe ŋuwò nàda asɔ, akpɔ wò akɔta ta, eye wòana kamededea nawɔ dɔ nyuie wu.
• Kpɔ Wò Ʋuʋu Dzi: Mègaƒu du ato kamededea me o. Ʋuʋu blewu si dzi woɖunae nye nu vevitɔ. ɖiɖi ɖe anyi ɖe akɔta blewuu, tɔ vie, emegbe nàtue ɖe dzi eye nàzi kpekpemeawo ɖe ta dzi. Esia nana be èle dɔ wɔm le lãmekawo ŋu nyuie eye mèɖoa ŋu ɖe ŋusẽ ŋu o.
• Gbɔgbɔ Nyuie: Gbɔgbɔ le vevie ŋutɔ na kamedede ɖesiaɖe. Gbugbɔ ya ne èle ɖiɖim ɖe squat la me eye exh

Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press KKK

Kas algajad saavad teha Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Bodyweight Full Squat with Overhead Press kamededea, gake ele be woadze egɔme kple kpekpeme si le bɔbɔe wu alo woƒe kpekpeme ɖeɖeko gɔ̃ hã be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye yewomele yewoƒe lãmekawo tem ɖe anyi o. Anyo hã be hehenala alo ame bibi aɖe nafia mɔ wo le kamededea me be wòakpɔ egbɔ be yewole ewɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele be gɔmedzelawo naɖo to woƒe ŋutilã eye woadzudzɔ ne wose veve aɖe.

Millised on tavalised variatsioonid Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press?

• Goblet Squat with Overhead Press: Eƒe akpa sia zãa kpekpeme ɖeka abe kettlebell alo dumbbell si wolé ɖe akɔta ƒe ɖoɖo nu le squat me, emegbe wozinɛ ɖe ta dzi ne èle tsitrenu.
• Squat Thrust with Overhead Press: Le tɔtrɔ sia me la, wotsɔa plank ƒe nɔnɔme kplɔa squat la ɖo, emegbe woti kpo trɔna yia squat la gbɔ hafi overhead press la, si tsɔa cardio kple ŋutilã bliboa ƒe kamedede ƒe akpa aɖe kpena ɖe eŋu.
• Sumo Squat with Overhead Press: Tɔtrɔ sia trɔa tenɔnɔa wòzua sumo nɔnɔme si keke wu, si tɔa ŋku lãmeka vovovo siwo le ŋutilã ƒe akpa si le ete, evɔ ta dzi press ya nɔa nenema ke.
• Single-Arm Squat with Overhead Press: Mɔɖeɖe sia bia be woawɔ squat la kple abɔ ɖeka ƒe ta dzi press, si naa dadasɔ kple nu vevi ƒe liƒo ƒe akpa aɖe kpena ɖe eŋu

Millised on head täiendavad harjutused Ŋutilã ƒe kpekpeme Blibo Squat kple Ta dzi Press?

• Push-ups: Push-ups tɔa ŋku ametia ƒe lãmeka siwo le etame, vevietɔ akɔta, abɔta, kple triceps, siwo hã wɔa dɔ le overhead press part of the squat with overhead press. Kamedede sia ate ŋu akpe ɖe lãmeka siawo ŋu be ŋusẽ kple dzidodo natu wo ɖo, si ana ʋuʋu si wotsɔ ƒo ƒui ƒe dɔwɔwɔ bliboa nanyo ɖe edzi.
• Plankwo: Plankwo nye kamedede wɔnuku aɖe si doa ŋusẽ lãmeka veviwo. Nu vevi sesẽ le vevie ŋutɔ be wòalé nɔnɔme nyuitɔ me ɖe asi le akɔta bliboe kple ta dzi, elabena ekpena ɖe ame ŋu wòli ke eye wòxea mɔ na abixɔxɔ.