Mmezu nke mbu. SmithIkike efu nwere uru nke aka ha, nd? na-eme ihe na-ach? ?h?r? ogo ?z?z? ?z?z? nke onwe ha na ebumnuche ?z?z? nke onwe ha.
Isiokwu a na-eji mmega ah? squat d? ka ihe at?, ka any? leba anya ?d?iche ab?? d? n'etiti Smith Squat na free ibu ibu.
Isi ihe d? iche
-- Nke mb?b? ?z? d? anya nke ?kw? nwere ike ?ga. Site na squat ibu zuru oke, enwere naan? otu ?n?d? enwere ike ebe ?kw? d? n'okpuru barbell. Onye nkuzi ah? agagh? eme ya ?z? ?z? n'ihi na ? d? mfe idalata ma kpatara mmer? ah?. N'?z? d? iche, Smith Squat na-eso ?z? edoziri, yab? na ? d?gh? mkpa ?z? maka nguzozi ?z?, onye e nweela ihe omume nwere ike ?gbat? ?kw? gaa n'?z?z?.
-- Nke abuo?d?iche doro anya b? na ? d? mfe iji igwe na-eme d? ka ihe d? oke egwu kar?a na barbell. A na - ekwuwanye ike na Smith Squat na ? d? obere iji belata ka ? wee nwee ike ilekwas? anya na ?kwanye ihe mgbochi ah?. Mgbe ? na-a squat nwere igwe Smith, ike kachas? g? ga-ad? elu.
Isi ihe d? iche n'etiti isi ihe ab?? d? n'elu ab?wo isiokwu na-ekpo ?k? nke esemokwu na ah?ike.
Yab?, kedu ihe ? ga - eme na ak?r?ngwa nke squats na - at?nyere smith squats?
Oriri
● I nwegh? ike iguzo n'ihu. Na-ewere ?n?d? a mgbe ? na-as?ghar? ga-ebute ego na ?d?da.
● Ebe ? gagh? enwe ike iguzosi ike na ?kw? g? n'oge mmeghar? ah?, ?gbal? ike nke glag na mmssts d? mkp?mkp?.
● cangagh? enwegh? ike ?nap? otu ?kw? n'ihi na ?nwegh? ike idobe nguzozi g?.
Itinye ?kw? g? n'okpuru ah? g? p?tara obere iru na nkwonkwo ?kw? na-etinye aka na ntinye na gonsstlings.
Uru
● I nwere Nnwere onwe ije ije, yab? na ?l? mmanya nwere ike ibughar? n'ime arc. Smith Squat ga-amanye g? ka ? soro ?z? ?z? igwe ah?, mana ah?r? g? ga-eme ka ah? g? d?.
● A na-eji squat free na-eji ihe mgbochi ah? belata ah? mgbe ? na-agbada njem ihu ihu, ma kaN?gide na-an?p? iche na olu.
● N'oge efu efu, nke g?NSOGBU EGO NA-EGO NA-EGO. Ebe ? b? na akwara an? ah? d? mkpa maka mmega ah? efu, ? na-egosi ihe amamihe d? na ya ?z? nd? nwere ihe efu.
● squats ibu efuMee ka apata ?kw? r?? ?r? kar?a Smith squats. Nke a b? n'ihi ?n?d? ?kw?. Itinye ?kw? n'okpuru ah? na-ar?p?ta oge ka ukwuu n'ak?k? ikpere na ibu kar?a na Quadriceps.
N'?z? d? iche, uru na ?gh?m nke Smith Squat na-ad?kwa mfe ?ch?k?ta.
Oriri
● Ogwe ah? ga-agbaso usoro a kap?r? ?n? na ah?r? kw? ?t?, ? b?gh? na arc d? ka squat d? ar?. Mgbe ? na-aga, Ogwe ah? ekwes?gh? ?kwaga n'usoro kw? ?t?. Nke a na-etinye nr?gide kar?a az? g?. Ogwe ah? kwes?r? ?kwaga obere az? na mmeghar? ah?.
● Mgbe ?kw? g? ga-aga n'ihu, na-efunah? g? na-egbu egbu n'ihi na úkwù g? na-aga n'ihu ma p?? ??n'?n?d? d? mma ha. Ma ekele maka ?d?d? igwe Smith, ? ka nwere ike ime mmeghar? ah? n'?n?d? na-ezighi ezi, na úkwù ha nwere ike ?b?na ?meghar? nke ?ma n'ihu ubu ubu ma na-eme ka alaghachi ya na-eduga na mmer? ah?.
● ?kwa n'ihi esemokwu kar?r? ?kw? na ala (na-egbochi ?kw? ah? site na iji na-aga n'ihu) Nke a na-emep?ta ike n'ime ikpere nke na-anwa imeghe ikpere. T?nyere squats efu, nke a na-etinye nr?gide ?z? na ikpere tupu apata ?kw? d? iche iche ma ? b? ihe f?r? nke nta ka ? b?r? ihe d? iche iche, na-abawanye nsogbu ikpere.
Uru
●Nzerendo.Smith squats nwere ike ?b? ezigbo ihe ?z? na squats efu n'ihi na ha na-enye nduzi na-ebelata ohere nke ihe ?gh?m.
●Kar?s?a adabara maka nd? mbido.? d? mfe ?nweta mmega ah? na igwe ah? n'ihi na ? na-eduzi ya n'?z? zuru ezu ma ghara itule ihe nt?chi. Nke a na-ebelata ohere nke mmer? ah? n'ihi oke nguzosi ike n'ihi ike ?gw?gw?. Enwere ohere d? obere nke na-emebi ?r? n'ihi ike ?gw?gw?. Ya mere, maka nd? mbido, igwe d? nchebe kar?a ibuli elu ruo mgbe ha gh?r? ?r? nke ukwuu iji ch?kwaa nkw?si ike nke nd? otu olu. Igwe ejima mara mma maka nzube a.
●Nwere ike itinye ?kw? g? na anya d? iche iche.Na-etinye ?kw? g? ?z? ga-eme ka nn?ba r?? ?r?. Mmet?ta a bara uru kar?s?a ma ? b?r? na a z?r? ha ihe omume.
RINER DE KA EGO NA-EKWU, I Nwere Ikena-ar? ?r? n'?z? d? mfe na otu ?kw?.Naan? ihe ? ga - elekwas? anya na ibuli elu, na nguzozi na nkw?si ike ad?gh? ebe a.
Mmechi
Njik? mgbanwe nke ?z?z? ?z?z? ab?? nwere ike ?b? ezigbo ihe ngw?ta maka ar?m?ka ah?. Ikike efu na-etinyekwu ike na ume ah? zuru oke, na ?z?z? igwe d? mfe iji ma nwee ike ime ka glote na hambur.Ha ab?? na-ar? ?r? d? iche iche ma h?r? nke ? ga-eji mezuo dabere n'ihe mgbaru ?s? g? na ah?ike ah?ike.
Oge Post: Jul-07-2022