Smith baya lunge

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Smith baya lunge

The Smith rear lung shine ƙananan motsa jiki na jiki wanda ke yin hari ga quadriceps, glutes, da hamstrings, yana ba da gudummawa ga ingantacciyar ma'auni, ƙarfi, da ma'anar tsoka. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda wahalar daidaitacce. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen haɓaka ƙananan ƙarfin jiki, haɓaka aikin motsa jiki gabaɗaya, da haɓaka mafi kyawun matsayi da motsi.

Yanayinta: tsammanin nuni a nuni Smith baya lunge

• Tsaya tare da faɗin ƙafafu da nisa, sa'annan ku taka ƙafa ɗaya gaba don ku kasance cikin tsaka mai wuya.
• Rage jikinka ta hanyar lanƙwasa gwiwa na baya da sauke shi zuwa ƙasa, yayin da kake ajiye gwiwa ta gaba kai tsaye a saman idon idonka.
• Tura ta diddigin ƙafar gaba don ɗaga jikin ku zuwa wurin farawa, tabbatar da motsin ku yana jinkirin da sarrafawa.
• Maimaita aikin don adadin maimaitawar da kuke so, sannan ku canza ƙafafu kuma kuyi adadin maimaitawa ɗaya don ɗayan ƙafar.

Lajin Don yi Smith baya lunge

• Madaidaicin Matsayi: Tsaya baya madaidaiciya, ƙirji sama, kuma duba gaba madaidaiciya. Ka guji karkata gaba ko baya saboda hakan na iya haifar da rauni ko rauni. Kafadarka yakamata a sassauta kuma kada a huta.
• Slow da Sarrafa Motsi: Yi aikin a hankali da sarrafawa. Guguwa ta hanyar motsi na iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Mayar da hankali kan ingancin motsi maimakon yawa.
• Rarraba Nauyi: Lokacin huhu, yakamata a rarraba nauyin daidai tsakanin ƙafa biyu. Ka guji sanya nauyi da yawa akan ƙafar gaba saboda hakan na iya haifar da rauni a gwiwa.
• Amfani da Injin Smith:

Smith baya lunge Tambayoyin Masu Nuna

Shi beginners za su iya Smith baya lunge?

Ee, masu farawa zasu iya yin motsa jiki na baya na Smith. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi kuma tabbatar da tsari mai kyau don guje wa rauni. Yana iya zama taimako a sami mai koyarwa ko gogaggen mutum ya kula da ƴan yunƙurin farko na ba da jagora da amsawa. Koyaushe ku tuna don dumi kafin motsa jiki da kuma shimfiɗawa daga baya.

Me ya sa ya wuce ga Smith baya lunge?

• Smith Machine Lunge tare da Twist: Ƙara juzu'i a kasan huhu yana ɗaukar ainihin kuma yana inganta daidaito.
• Smith Machine Lunge tare da Ƙwararren Ƙwaƙwalwa: Wannan bambancin yana ƙara ƙalubalen ma'auni kuma yana haɗakar da ƙuƙwalwar hanji ta hanyar ɗaga gwiwa a saman huhu.
• Smith Side Lunge: Wannan bambancin yana hari cinyoyin ciki da na waje ta hanyar fita zuwa gefe maimakon gaba ko baya.
• Smith Machine Curtsy Lunge: Wannan bambancin ya haɗa da taka ƙafar baya a baya da kuma ƙetare ƙafar gaba, wanda ke kai hari ga glutes daga wani kusurwa daban.

Me suna da abin da ya sanya ɗaukehawa ga Smith baya lunge?

• Latsa Kafa: Latsa kafa wani motsa jiki ne wanda ke kai hari ga ƙananan jiki, gami da quads, hamstrings, da glutes. Zai iya taimakawa haɓaka ƙarfi da ƙarfin da ake buƙata don aiwatar da huhu na baya na Smith yadda ya kamata.
• Maraƙi ya ɗaga: Yayin da Smith na baya lunges da farko ke kaiwa manyan tsokoki a cikin ƙananan jiki, haɓakar maraƙi zai iya taimakawa wajen ƙarfafa ƙarami, ƙarfafa tsokoki a cikin maruƙa. Wannan zai iya inganta daidaituwa da kwanciyar hankali yayin motsi na huhu.