Ŋgɔgbe ƒe Squat
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Sissejuhatus Ŋgɔgbe ƒe Squat
Front Squat nye ŋusẽdodo ƒe kamedede si wɔa dɔ ŋutɔ si me wotsia dzi ɖe akɔta ƒe akpa enelia, akɔtaƒu, kple nu vevi koŋ ŋu, evɔ wògawɔa nu ɖe ametia ƒe akpa si le etame hã ŋu. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe asitɔtrɔ kple tɔtrɔ ɖe nɔnɔmewo ŋu ta. Amewo adi be yewoawɔ Front Squats be woatsɔ ana ŋutilã ƒe ŋusẽ nanyo ɖe edzi, ana nu veviwo nali ke, ado dɔwɔwɔ ƒe kamedede ɖe ŋgɔ, eye woana kamedefefewo ƒe ŋutete bliboa nadzi ɖe edzi.
Ülatuse sooritamine: Sisuline õpetus Ŋgɔgbe ƒe Squat
- Ne ènya ɖo barbell la ɖe teƒe nyui ko la, ɖee le agbaa dzi to etutu yi dzi kple afɔɖeɖe ɖe megbe be nàkɔ agbaa me, eye nàna wò afɔwo nado le wo nɔewo dome abe abɔta ene.
- Ble wò klowo kple akɔta blewuu be nàɖiɖi wò ŋutilã ɖe anyi abe ɖe nègabɔbɔ nɔ zikpui dzi ene, nàkpɔ egbɔ be wò akɔta le dzɔdzɔe eye wò klowo meto wò afɔbidɛwo ŋu o.
- Ðe ɖokuiwò ɖe anyi vaseɖe esime wò ata nasɔ kple anyigba, alo alesi wò asitɔtrɔ le nɔnɔmewo ŋu ɖe mɔe.
- Esi nèle wò afɔkpodzi tum la, kɔ wò ŋutilã ɖe dzi va ɖo afisi nèdze egɔme tsoe, nàna wò nuto si me nèle la nanɔ dɔ wɔm eye nàlé barbell la ƒe nɔnɔme me ɖe asi.
Nõuanded sooritamiseks Ŋgɔgbe ƒe Squat
- **Afɔ ƒe Ðoɖo**: Ele be wò afɔwo nado tso wo nɔewo gbɔ abe abɔta ene eye afɔbidɛwo nadze vie. Esia wɔnɛ be woate ŋu ada asɔ nyuie wu eye woali ke nyuie wu. Ƒo asa na wò afɔwo tsɔtsɔ te ɖe wo nɔewo ŋu akpa alo wo dome didi akpa, elabena esia ate ŋu ana wò klowo kple akɔta nate ɖe dzi madzemadzee.
- **Maintain Neutral Spine**: Be màgaxɔ abi o la, ele vevie be nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi le kamededea katã me. Vodada si bɔ enye akɔta ƒoƒo, si ate ŋu ana ame naxɔ abi vevie.
- **Full Range of Motion**: Kpɔ egbɔ be yeɖiɖi vaseɖe esime wò ata nasɔ kple anyigba ya teti. Esia kpɔa egbɔ be èle dɔ wɔm le afɔ ƒe lãmekawo ƒe ƒuƒoƒo bliboa me eye nèle xɔm
Ŋgɔgbe ƒe Squat KKK
Kas algajad saavad teha Ŋgɔgbe ƒe Squat?
Ẽ, gɔmedzelawo ate ŋu awɔ Front Squat kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo ame bibi aɖe nafia mɔ wò le ɖoɖoa me le gɔmedzedzea me be nàkpɔ egbɔ be yele ewɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi ne wò ŋusẽ kple aɖaŋua le nyonyom ɖe edzi.
Millised on tavalised variatsioonid Ŋgɔgbe ƒe Squat?
- Zercher Squat: Ne èwɔa tɔtrɔ sia la, èléa barbell la ɖe wò abɔta ƒe gogloƒe, si zia wò nu vevi dzi be wòawɔ dɔ sesĩe wu be wòalé tsitrenu.
- Overhead Squat: Ŋgɔgbe squat ƒe tɔtrɔ sia bia be nàlé barbell la ɖe ta dzi, si wɔnɛ be wò dadasɔ, ʋuʋu, kple nu vevi ƒe ŋusẽ nyona ɖe edzi.
- Single-Arm Dumbbell Front Squat: Esia bia be nàtsɔ asi ɖeka alé dumbbell ɖeka ɖe wò akɔta ƒe sɔsɔme, si ado go wò dadasɔ kple ŋusẽ si le eme.
- Double Kettlebell Front Squat: Tɔtrɔ sia bia be nàlé kettlebell eve ɖe wò akɔta, si wɔnɛ be kamededea ƒe agba kple ŋusẽ dzina ɖe edzi.
Millised on head täiendavad harjutused Ŋgɔgbe ƒe Squat?
- Overhead Presses ate ŋu ana wò Front Squat ƒe dɔwɔwɔ nanyo ɖe edzi to ŋusẽdodo wò abɔta kple akɔta ƒe akpa si le etame, siwo le vevie ŋutɔ be nàlé akɔta si le tsitrenu me ɖe asi le squat me, si ana wò nɔnɔme nanyo ɖe edzi eye nàxe mɔ ɖe abixɔxɔ nu.
- Bulgariatɔwo ƒe Split Squats hã ate ŋu akpe ɖe Front Squats ŋu to taɖodzinu ɖoɖo ɖe quadriceps, glutes, kple hamstrings ɖekaɖeka ŋu, si akpe ɖe ŋuwò nàda asɔ le ŋusẽ ƒe vovototo ɖesiaɖe si le wò afɔ eveawo dome, si ana Front Squat si sɔ wu eye wòwɔa dɔ nyuie wu.
Seotud märksõnad Ŋgɔgbe ƒe Squat
- Barbell Front Squat ƒe kamedede
- Kamedede siwo doa ŋusẽ akɔta
- Ŋgɔgbe Squat kple Barbell
- Kamedede na akɔta ƒe lãmekawo
- Barbell kamededewo na akɔta
- Front Squat ƒe hehexɔxɔ ƒe mɔnuwo
- Alesi woawɔ Front Squat
- Front Squat kamedede ƒe mɔfiame
- Barbell Front Squat na akɔta ƒe lãmeka
- Front Squat hip kamedede ƒe ɖoɖowɔɖi