Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe
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Sissejuhatus Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe
Smith Shoulder Press nye ŋusẽdodo hehexɔxɔ ƒe kamedede si koŋ tɔa ŋku deltoids, triceps, kple akɔta ƒe lãmeka siwo le etame, si naa abɔta ƒe ŋusẽ kple liƒo nyona ɖe edzi le goawo katã me. Kamedede sia sɔ nyuie na ʋufɔti yeyewo kple esiwo de ŋgɔ siaa, elabena Smith mɔ̃a naa mɔnu si fiaa mɔ eye wòle dedie si dzi woato awɔ agbalẽtamɔ̃a. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoana ŋusẽ nanɔ ametia ƒe akpa si le etame ŋu, yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoado alɔ dɔwɔwɔ nyuie wu le ʋu kɔkɔ bubuwo kple gbesiagbedɔwo me.
Ülatuse sooritamine: Sisuline õpetus Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe
- Lé atikplɔa kple wò asiwo si keke vie wu abɔta ƒe kekeme, eye asibidɛwo nadze ŋgɔ ŋgɔ, eye nàɖee le agbatsɔkekea dzi to etutu yi dzi me.
- Ðe atikplɔa ɖe anyi blewuu eye nàɖu edzi vaseɖe wò abɔta, eye nàkpɔ egbɔ be wò abɔtawo bɔbɔ ɖe dzogoe 90 dzi.
- Tu atikplɔa yi dzi vaseɖe esime wò abɔwo nakeke bliboe, gake ƒo asa na wò abɔtawo ƒoƒo be wò abɔta ƒe lãmekawo nalé tete ɖe enu.
- Ðe ʋuƒoa blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàgbugbɔ awɔ esia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi.
Nõuanded sooritamiseks Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe
- **Lãlénu Nyui**: Lé atikplɔa si keke vie wu abɔta ƒe kekeme. Ele be wò asibidɛwo nadze ŋgɔ ŋgɔgbe. Ƒo asa na asibidɛa léle sesĩe akpa alo wòaɖe asi le eŋu akpa, elabena esia ate ŋu ana asibidɛa nate ɖe edzi alo màgate ŋu aɖu atikplɔa dzi o.
- **Ʋuʋu si Dzi Woɖu**: Ne èle klalo be yeakɔe la, tu ʋuƒoa yi dzi vaseɖe esime wò abɔwo nakeke bliboe, gake mègatu wò abɔta o. Emegbe, ɖiɖi ʋuƒoa blewuu eye nàɖu edzi vaseɖe esime wòagaɖo abɔta. Vodada si bɔ enye be woana ʋuƒoa naɖiɖi kaba, si ate ŋu anye afɔku eye mawɔ dɔ boo aɖeke na lãmekawo ƒe tsitsi o.
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Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe KKK
Kas algajad saavad teha Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe?
Ẽ, gɔmedzelawo ate ŋu awɔ Smith Shoulder Press ƒe kamededea. Le nyateƒe me la, enye kamedede gã aɖe na gɔmedzelawo elabena Smith mɔ̃a kpena ɖe ame ŋu le liƒo me eye wònana be wò susu nanɔ ʋuʋu kple lãmekawo ƒe ƒuƒoƒoa ŋu evɔ mehiã be nàda asɔ le kpekpemeawo me o. Gake ele vevie be nàdze egɔme kple kpekpeme siwo le bɔbɔe eye nàkpɔ egbɔ be nɔnɔme si sɔ le ye si be màgaxɔ abi o. Ate ŋu aɖe vi hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nafia mɔ wò le kamededea me zi ʋɛ gbãtɔawo.
Millised on tavalised variatsioonid Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe?
- Seated Smith Machine Shoulder Press: Le tɔtrɔ sia me la, èwɔa kamededea esime nèbɔbɔ nɔ anyi, si wɔnɛ be wò susu nɔa wò abɔta ƒe lãmekawo ŋu geɖe wu.
- Behind the Neck Smith Machine Shoulder Press: Tɔtrɔ sia bia be nàɖiɖi ati si le wò kɔ megbe la ɖe anyi, si ate ŋu akpe ɖe ŋuwò nàɖo wò abɔta ƒe lãmekawo ƒe akpa vovovowo.
- Single Arm Smith Machine Shoulder Press: Tɔtrɔ sia bia be nàzã alɔ ɖeka ko le ɣeyiɣi ɖeka me, si ana nàlé fɔ ɖe abɔta ɖesiaɖe ŋu le ɖokuiwò si.
- Incline Smith Machine Shoulder Press: Wowɔa tɔtrɔ sia le incline bench dzi, eye woɖoa ŋku abɔta ƒe lãmekawo ƒe akpa si le etame.
Millised on head täiendavad harjutused Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe?
- Barbell Upright Rows wɔa dɔ le mɔ̃ siwo le etame kple deltoids ŋu, abe Smith Shoulder Press ene, gake woƒe asiléle kple ʋuʋu ƒe didime to vovo, si naa abɔta ƒe kamedede si me kɔ nyuie.
- Megbe Delt Flys tɔa ŋku megbe deltoids koŋ, siwo dzi woŋea aɖaba ƒua dzi zi geɖe le abɔta ƒe kamedede me, si naa ŋusẽ si da sɔ le abɔta ƒe lãmekawo me eye wònaa Smith Shoulder Press ƒe dɔwɔwɔ nyona ɖe edzi.
Seotud märksõnad Smith ƒe Abɔta ƒe Nyadzɔdzɔdɔwɔƒe
- Smith ƒe mɔ̃ si wotsɔna ƒoa abɔta
- Smith te abɔta
- Abɔta kamedede kple Smith mɔ̃
- Smith mɔ̃ kamedede na abɔta
- Smith mɔ̃ zazã hena abɔta ƒe ŋusẽ
- Smith ƒe mɔ̃ ƒe abɔta tete ƒe mɔnu
- Abɔta tete ɖe Smith mɔ̃ dzi
- Smith mɔ̃ deltoid kamedede
- Alesi woawɔ abɔta tete le Smith mɔ̃ dzi
- Smith mɔ̃ si le ta dzi ƒe agbalẽtamɔ̃