Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe
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Sissejuhatus Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe
Smith Bench Press nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe akɔta ƒe lãmekawo koŋ ŋu, eye wògawɔa dɔ ɖe abɔta kple abɔta ƒe lãmekawo hã ŋu. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple amesiwo de ŋgɔ siaa, elabena Smith-mɔ̃a naa li ke eye wònaa woate ŋu aɖu ʋuʋu dzi. Ame ɖekaɖekawo ate ŋu atia kamedede sia be wòana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye wòakpɔ egbɔ be yekɔa nu le dedie wu, vevietɔ ne wole kpekpeme dzim ɖe edzi.
Ülatuse sooritamine: Sisuline õpetus Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe
- Do asi ɖe dzi eye nàlé atikplɔa kple asiléƒe si keke vie wu abɔta, eye asibidɛwo nadze ŋgɔ ŋgɔ.
- Ðe ʋuƒoa to etutu ɖe dzi me eye emegbe nàtrɔ wò asibidɛwo be nàʋui le dedienɔnɔ ƒe kɔsɔkɔsɔawo ŋu.
- Ðe ʋuƒoa blewuu eye nàɖu edzi vaseɖe wò akɔta titina, eye nàna wò abɔta nanɔ dzogoe 90 dzi.
- Tu ʋuƒoa ɖe dzi va ɖo afisi nèdze egɔme tsoe, eye nàkeke wò abɔwo ɖe enu bliboe gake màgatu wò abɔta o, emegbe nàtrɔ wò asibidɛwo be nàgatu atikplɔa ɖe dedienɔnɔ ƒe kɔsɔkɔsɔawo me.
Nõuanded sooritamiseks Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe
- Alesi Wòléa Nu: Lé barbell la wòkeke vie wu abɔta ƒe kekeme tso wo nɔewo gbɔ. Esia nana nèkpɔa ŋusẽ ɖe barbell la dzi nyuie wu eye wòkpena ɖe ŋuwò be lãmeka siwo sɔ la nawɔ dɔ. Kpɔ egbɔ be wò asiléƒea sesẽ eye wò asibidɛwo mele bɔbɔm ɖe megbe o.
- Ʋuʋu si Dzi Woɖu: Smith Bench Press meku ɖe duƒuƒu ŋu o ke boŋ dziɖuɖu ŋue wòku ɖo. Ðe barbell la ɖe anyi blewuu va ɖo wò akɔta, tɔ vie, emegbe nàgatue ɖe dzi. Ƒo asa na barbell la tsɔtsɔ tso wò akɔta alo wò abɔtawo ƒoƒo le ʋuʋua tame. Vodada siawo siwo bɔ ate ŋu ana ame naxɔ abi.
- Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yezã ʋuʋu blibo le kamededea me. Ðe barbell la ɖe anyi katã
Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe KKK
Kas algajad saavad teha Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe?
Ẽ, gɔmedzelawo ate ŋu awɔ Smith Bench Press ƒe kamededea. Smith ƒe mɔ̃a ate ŋu anye mɔ nyui aɖe na gɔmedzelawo be woazu numame na bench press ƒe ʋuʋu. Ekpena ɖe ame ŋu be barbell la nɔa te, si wɔnɛ be kamededea dzi ɖuɖu nɔa bɔbɔe eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna. Gake ele vevie be nàdze egɔme kple kpekpeme siwo le bɔbɔe eye nàdzi ɖe edzi vivivi ne ŋusẽ kple kakaɖedzi le nyonyom ɖe edzi. Kpɔ egbɔ ɣesiaɣi be yeƒe nɔnɔme kple aɖaŋu sɔ be yeaƒo asa na abixɔxɔ. Ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo ame ɖekaɖeka bibi aɖe nafia mɔ ame le ɖoɖoa me le gɔmedzedzea me.
Millised on tavalised variatsioonid Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe?
- Decline Smith Machine Bench Press: Tɔtrɔ sia tea gbe ɖe akɔta ƒe lãmeka siwo le ete dzi, to bench la ɖoɖo ɖe ɖiɖi me.
- Close-Grip Smith Machine Bench Press: Ne ètsɔ wò asiwo te ɖe wo nɔewo ŋu wu le ʋuƒoa dzi la, tɔtrɔ sia nana wòléa ŋku ɖe akɔta ƒe lãkusi etɔ̃ kple akɔta ƒe lãmeka ememetɔwo ŋu wu.
- Reverse-Grip Smith Machine Bench Press: Tɔtrɔ sia, si wozãna tsɔ léa asi te, tɔa ŋku akɔta ƒe akpa si le etame kple ŋgɔgbe abɔta vevie wu.
- Smith Machine Bench Press with Bands: To tsitretsitsi ƒe ka siwo wotsɔ blaa ʋuƒoa kple Smith mɔ̃a ƒe gɔme me la, tɔtrɔ sia naa tsitretsitsi si trɔna kpena ɖe kamededea ŋu, si wɔnɛ be kuxia dzina ɖe edzi.
Millised on head täiendavad harjutused Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe?
- Push-ups nye kamedede gã aɖe si kpena ɖe Smith Bench Press ŋu esi wowɔa lãmekawo ƒe hatsotso ɖeka mawo ke (akɔta, abɔta, kple triceps) gake le mɔ bubu nu, si doa ŋusẽ dɔwɔwɔ kple liƒo ɖe ŋgɔ.
- Tricep Dips wɔa dɔ le lãmeka evelia siwo wozãna le Smith Bench Press me, si nye triceps, si kpena ɖe wo ŋu wodoa ŋusẽ wo hewɔa woƒe gbeɖiɖi, si hã ate ŋu ana bench press ƒe dɔwɔwɔ bliboa nanyo ɖe edzi.
Seotud märksõnad Smith Bench ƒe Nyadzɔdzɔdɔwɔƒe
- Smith Machine Akɔta Kamedede
- Smith Bench Nyadzɔdzɔŋlɔlawo ƒe Mɔnu
- Smith Machine Bench Press Kamedede
- Akɔta Tutu kple Smith Mɔ̃
- Smith Mɔ̃ ƒe Akɔta ƒe Nyadzɔdzɔdɔwɔƒe
- Bench Press le Smith Mɔ̃ dzi
- Smith Mɔ̃ Kamedede na Pecs
- Akɔta Hehenasuku kple Smith Bench Press
- Smith Machine Press na Akɔta
- Ŋusẽdodo ƒe Hehenasuku kple Smith Machine Bench Press