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

Smith Deadlift wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a cikin ƙananan baya, glutes, da hamstrings, yayin da kuma ke shiga zuciyar ku da quadriceps. Wannan motsa jiki yana da kyau ga masu farawa da masu haɓakawa masu tasowa kamar yadda na'ura na Smith ke samar da kwanciyar hankali, yana ba da damar ƙungiyoyi masu sarrafawa da mayar da hankali kan tsari. Daidaikun mutane na iya zaɓar Smith Deadlift don haɓaka ƙarfin jikinsu gabaɗaya, haɓaka matsayi, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Smith Deadlift

• Tsaya tare da ƙafafu da faɗin kafada, lanƙwasa a kwatangwalo da gwiwoyinku, kuma ku riƙe barbell tare da riko na sama, hannaye kusa da gwiwoyinku.
• Tsayar da bayanka madaidaiciya da ƙwanƙwasa, ɗaga katako ta hanyar daidaita kwatangwalo da gwiwoyi, matsawa ta diddige, har sai kun tashi tsaye.
• Tabbatar cewa kafadu sun dawo kuma ƙirji ya tashi, tare da barbell kusa da jikinka a duk lokacin motsi.
• Sannu a hankali rage barbell baya zuwa wurin farawa ta hanyar lankwasa a kwatangwalo da gwiwoyi, rike madaidaiciyar baya a cikin motsi.

Lajin Don yi Smith Deadlift

• **Dumi**: Koyaushe yin dumi kafin ɗaukar nauyi mai nauyi don guje wa rauni. Kyakkyawan ɗumi na iya haɗawa da wasu motsin zuciya mai haske, kamar gudu ko tsallake-tsallake, tare da wasu shimfidawa masu ƙarfi waɗanda ke kwaikwayi motsin mutuwa.
• **A Gujewa Kulle Gwiwoyi**: Wani kuskuren da ake yi shine kulle guiwa a saman motsi. Wannan na iya sanya matsin lamba akan gidajen abinci kuma yana iya haifar da rauni. Maimakon haka, yi nufin ci gaba da ɗan durƙusa a gwiwoyinku a duk lokacin motsi.
• **Don

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, yana iya zama hanya mai fa'ida don koyon tsari da motsi na ma'auni na matattu yayin da ake rage haɗarin rauni. Injin Smith yana taimakawa wajen jagorantar hanyar barbell, yana bawa masu farawa damar mai da hankali kan nau'ikan su. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi kuma a hankali ƙara haɓaka yayin da ƙarfi da fasaha ke haɓaka. Kamar koyaushe, masu farawa yakamata su nemi jagora daga ƙwararren mai horarwa ko koci don tabbatar da tsari mai kyau da kuma guje wa raunin da ya faru.

Me ya sa ya wuce ga Smith Deadlift?

• Na'urar Deadlift ta Romanian Smith: Wannan bambance-bambancen yana jaddada shimfidawa da raguwa na hamstrings da glutes, tare da ƙarancin mayar da hankali kan ƙananan baya idan aka kwatanta da matattu na gargajiya.
• Mashin Ƙarƙashin Ƙafar Smith Deadlift: Wannan sigar ta musamman tana hari ga hamstrings da ƙananan baya, yana buƙatar ku kiyaye ƙafafunku madaidaiciya a duk lokacin motsi.
• Injin Deadlift-Leg Smith Single-Leg: Wannan bambancin yana mai da hankali kan ƙafa ɗaya a lokaci guda, haɓaka daidaito da kwanciyar hankali yayin da kuke aiki da ƙuƙumman ku.
• Rack Pull Smith Machine Deadlift: Wannan bambancin ya haɗa da cire nauyin daga wuri mafi girma, wanda yake da kyau ga waɗanda suke so su mayar da hankali ga ƙarfin jikinsu na sama da kuma rage damuwa a kan ƙananan baya.

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

• Har ila yau, Deadlifts na Romanian sun haɗu da Smith Deadlifts yayin da suke mai da hankali kan motsin hinge na hip, wanda ke da mahimmanci don yin matattu da kyau, kuma suna taimakawa wajen ƙarfafa ƙananan baya, glutes, da hamstrings.
• Aikin motsa jiki na Glute Bridge wani abu ne mai kyau ga Smith Deadlifts saboda yana da mahimmanci ga glutes da hamstrings, manyan tsokoki guda biyu da ke aiki a cikin matattu, kuma zasu iya taimakawa wajen inganta motsi na hip da kuma kunna glute, waɗanda ke da mahimmanci don tasiri mai mahimmanci.