Smith Deadlift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Hamstrings, Quadriceps, Soleus

Sakonni ga Smith Deadlift

The Smith Deadlift motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki a cikin ƙananan baya, glutes, da hamstrings, yana mai da shi manufa ga daidaikun mutane waɗanda ke neman haɓaka ainihin ƙarfinsu da kwanciyar hankali. Ya dace da duka masu farawa da masu zuwa gym-goers saboda jagorar motsi na injin Smith, wanda ke rage haɗarin sigar da ba daidai ba. Mutane za su iya zaɓar wannan motsa jiki don yuwuwar sa don haɓaka ƙarfin jiki gabaɗaya, haɓaka matsayi, da taimako a cikin ayyukan yau da kullun ko wasu wasanni.

Yanayinta: tsammanin nuni a nuni Smith Deadlift

• Kai gaba ka kama sandar na'urar Smith tare da riko da hannu, tabbatar cewa hannayenka sun fi kafadunka fadi.
• Kunna gwiwoyinku kuma ku runtse kwatangwalo har sai cinyoyinku sun yi daidai da ƙasa, ku tsayar da baya ku tsaye kuma idanunku sun mai da hankali gaba.
• Matsa cikin diddigen ku don tsayawa tsaye, ɗaga sandar yayin da kuke yin haka, yayin da kuke riƙe ainihin ku da baya madaidaiciya.
• Juya motsin hankali a hankali, karkatar da gwiwoyi da rage kwatangwalo zuwa ƙasa don dawo da sandar zuwa wurin farawa, kammala maimaitawa ɗaya.

Lajin Don yi Smith Deadlift

• Kiyaye Daidaitaccen Fom: Ka guji zagaye bayanka yayin ɗagawa. Wannan na iya haifar da mummunan rauni. Maimakon haka, kiyaye bayanka madaidaiciya da kirjinka sama a duk lokacin motsa jiki. Shiga zuciyar ku kuma tabbatar da cewa kwatangwalo, gwiwoyi, da kafadu sun tashi a lokaci guda.
• Yi amfani da Ƙafafunku, Ba Baya Ba: Smith Deadlift shine farkon motsa jiki na ƙafa, ba motsa jiki na baya ba. Ya kamata ku yi tuƙi ta dugadugan ku kuma kuna amfani da ƙafafu don ɗaga nauyi, ba ƙananan baya ba. Idan kun ji damuwa a ƙananan baya, ƙila kuna yin kuskure.
• Kar a yi gaggawa: Ya zama ruwan dare mutane su yi ƙoƙarin ɗaga nauyi da sauri,

Smith Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Smith Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Smith Deadlift. A gaskiya ma, yin amfani da na'ura na Smith na iya zama da amfani ga masu farawa saboda yana ba da hanya mai jagora ga mashaya, rage haɗarin nau'i mara kyau da kuma yiwuwar rauni. Koyaya, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi kuma sannu a hankali suna ƙaruwa yayin da suke samun kwanciyar hankali da ƙarfi. Hakanan yana da mahimmanci don koyo da kiyaye tsari mai kyau don hana rauni. Kamar yadda yake tare da kowane motsa jiki, ana ba da shawarar samun ƙwararren ƙwararren motsa jiki ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Smith Deadlift?

• Stiff-Leg Smith Deadlift yana mai da hankali kan hamstrings ta hanyar kiyaye ƙafafu madaidaiciya, amma ba a kulle ba, yayin ɗagawa.
• Single-Leg Smith Deadlift shine bambancin ƙalubale wanda ya haɗa da ɗagawa da ƙafa ɗaya, inganta daidaituwa da daidaitawa.
• Deadlift na Romanian Smith shine bambancin inda zaku rage barbell kawai har sai ya kai matakin tsakiyar shin, yana mai da hankali kan motsi hinge na hip.
• Rack Pull Smith Deadlift wani yanki ne na motsi na motsi inda barbell ke farawa a matakin gwiwa, yana rage damuwa a kan ƙananan baya kuma yana mai da hankali kan babba baya da tarko.

Me suna da abin da ya sanya ɗaukehawa ga Smith Deadlift?

• Matattu na Romanian: Waɗannan su ne babban ƙari ga Smith Deadlift yayin da suke mai da hankali kan motsi na hip hinge, wanda zai iya haɓaka nau'in ku da ƙarfin ku a daidaitaccen mataccen mutuwa, yayin da kuma ke niyya ga hamstrings da ƙananan baya.
• Safiya mai kyau: Wannan motsa jiki kuma ya cika Smith Deadlifts ta hanyar mayar da hankali ga ƙananan baya da tsokoki na hamstring, kama da matattu, amma tare da tsarin motsi daban-daban wanda zai iya taimakawa wajen inganta ƙarfin gabaɗaya da sassauci.