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Smith ƒe Afɔ Ðeka ƒe Deadlift

Ülatuse profiil

KehaosKɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
VarustusSmith metsɔtsɔkuaku dernyedzi.
Esmane LihasedErector Spinae, Gluteus Maximus
Teisene LihasedHamstrings
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Saage harjutuste raamatukogu taskusse!

Sissejuhatus Smith ƒe Afɔ Ðeka ƒe Deadlift

Smith One Leg Deadlift nye ŋusẽdodo ƒe kamedede si wɔa dɔ ŋutɔ si ƒe taɖodzinu koŋue nye akɔtaƒu, akɔtaƒu, kple akɔta ƒe akpa si le anyime, si naa afɔ kple akɔta ƒe ŋusẽ bliboa nyona ɖe edzi. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu, eye Smith mɔ̃a zazã ana liƒo kple kpekpeɖeŋu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoada asɔ nyuie wu, yewoƒe lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoate ŋu awɔ dɔ nyuie wu le kamedefefewo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Smith ƒe Afɔ Ðeka ƒe Deadlift

  • Tsi tre ɖe afɔ ɖeka dzi, mina míagblɔ be ɖusimetɔ, eye nàbɔbɔ wò klo vie esime nèle asi dom ɖa hele atikplɔa lém kple asi eveawo.
  • Ðe wò akɔta ɖe anyi eye nàkɔ wò miasi ɖe megbe, nàna wòanɔ dzɔdzɔe eye wòanɔ ɖeka kple wò akɔta, vaseɖe esime wo ame evea siaa nasɔ kple anyigba, esime mɔ̃a le mɔ fiam ʋuƒoa le ɖiɖim.
  • Zã wò ɖusifɔ nàtsɔ atutu wò ŋutilã agbugbɔ ayi dzi va ɖo afisi nèdze egɔme tsoe, esime nèle wò miasi ɖiɖim ɖe anyigba.
  • Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, emegbe nàtrɔ afɔwo eye nàwɔ nuwɔna ma ke na gbugbɔgawɔ xexlẽme si sɔ.

Nõuanded sooritamiseks Smith ƒe Afɔ Ðeka ƒe Deadlift

  • Dadasɔ: Esi wònye afɔ ɖeka ƒe kamededee nye esia ta la, dadasɔ nye nu vevitɔ. Dze agbagba nàna wò kpekpeme nama ɖe afɔ si le dɔ wɔm la dzi sɔsɔe. Ƒo asa na axa ɖeka ƒe akɔta fũ akpa, si nye vodada si bɔ eye ate ŋu ana nàxɔ abi. Be wò dadasɔ nanyo ɖe edzi la, lé fɔ ɖe teƒe aɖe si woɖo ɖi le ŋgɔwò ŋu.
  • Ʋuʋu si Dzi Woɖu: Wɔ kamededea kple ʋuʋu blewu eye nàɖu edzi. Duƒuƒu to ʋuʋua me alo ŋusẽ zazã atsɔ akɔ kpekpemea ate ŋu ana ame nawɔ nɔnɔme si mesɔ o eye wòate ŋu axɔ abi.
  • Kpekpeme Tiatia: Dze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be yeate ŋu awɔ kamededea kple nɔnɔme nyuitɔ. Vivivi la, dzi kpekpeme la ɖe edzi abe wò ŋusẽ ene eye

Smith ƒe Afɔ Ðeka ƒe Deadlift KKK

Kas algajad saavad teha Smith ƒe Afɔ Ðeka ƒe Deadlift?

Ẽ, gɔmedzelawo ate ŋu awɔ Smith One Leg Deadlift kamededea, gake ele vevie be woakpɔ egbɔ be nɔnɔme kple aɖaŋu nyuitɔ le wo ŋu be woaƒo asa na abixɔxɔ. Ate ŋu asesẽ wu na gɔmedzelawo le dadasɔ kple ŋusẽ si hiã ta. Wokafui be nàdze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzii ɖe edzi vivivi ne ŋusẽ kple dadasɔ le nyonyom ɖe edzi. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi le gɔmedzedzea me be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Smith ƒe Afɔ Ðeka ƒe Deadlift?

  • Kettlebell One Leg Deadlift: Le esi teƒe be woazã Smith mɔ̃ la, tɔtrɔ sia zãa kettlebell, si ate ŋu akpe ɖe ame ŋu be ŋusẽ nanɔ eŋu eye wòali ke nyuie wu.
  • Barbell One Leg Deadlift: Wozãa barbell le tɔtrɔ sia me, si tsɔa kpekpeme mama kple dadasɔ ƒe kuxi bubu kpena ɖe kamededea ŋu.
  • Tsitretsitsi ƒe Ha Afɔ Ðeka Deadlift: Tɔtrɔ sia dea tsitretsiɖeŋu ƒe ha, si ate ŋu akpe ɖe lãmekawo ƒe dɔwɔwɔ kple teteɖeanyi ŋu le kamededea katã me.
  • The Bodyweight One Leg Deadlift: Kamededea ƒe akpa sia mezãa kpekpeme bubu aɖeke kpee o, eye woƒe susu nɔa dadasɔ, nɔnɔme, kple ŋutilã dzi ɖuɖu ŋu boŋ.

Millised on head täiendavad harjutused Smith ƒe Afɔ Ðeka ƒe Deadlift?

  • Bulgariatɔwo ƒe Split Squats: Kamedede sia hã tɔa ŋku ŋutilã ƒe lãmeka siwo le ete, siwo dome glutes kple hamstrings hã le, si naa kamedede ma tɔgbe si wowɔna le akpa ɖeka si ate ŋu ana Smith One Leg Deadlift ƒe viɖewo nadzi ɖe edzi.
  • Stability Ball Hamstring Curls: Kamedede sia kpena ɖe Smith One Leg Deadlift ŋu to alesi wòɖoa taɖodzinu koŋ na hamstrings, si nye lãmeka vevi aɖe si wɔa dɔ le deadlift la me, eye wòdoa kplamatse wò dadasɔ kple core stability hã.

Seotud märksõnad Smith ƒe Afɔ Ðeka ƒe Deadlift

  • Smith ƒe mɔ̃ ƒe kamededewo
  • Afɔ ɖeka deadlift kamedede
  • Kamedede siwo doa ŋusẽ akɔta
  • Afɔ ɖeka Smith deadlift
  • Smith mɔ̃ megbe kamededewo
  • Deadlift ƒe vovototowo
  • Smith ƒe mɔ̃ ƒe kamedede si ƒe afɔ ɖeka
  • Smith mɔ̃ kamedede na megbe
  • Ŋusẽdodo ƒe hehexɔxɔ kple Smith mɔ̃
  • Akpa ɖeka ƒe deadlift le Smith mɔ̃ dzi