Smith Deadlift

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

Sakonni ga Smith Deadlift

The Smith Deadlift motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan tsokoki na jiki, ciki har da glutes, hamstrings, da ƙananan baya, yayin da yake shiga jiki da na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda na'urar Smith ke ba da kwanciyar hankali, yana sauƙaƙa don kula da tsari mai kyau. Mutane da yawa za su so yin wannan motsa jiki don inganta ƙarfinsu gabaɗaya, haɓaka ma'anar tsoka, da haɓaka aikin su don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Smith Deadlift

• Lanƙwasa a kwatangwalo da gwiwoyi yayin da kake ajiye bayanka kai tsaye zuwa ƙasa kuma ka ƙwace sandar tare da riko da hannu, hannaye sun fi faɗi da faɗin kafada.
• Matsa ta cikin diddige don ɗaga sandar ta hanyar daidaita kwatangwalo da gwiwoyi, ajiye sandar kusa da jikin ku, kuma ci gaba da bayanku madaidaiciya a duk lokacin motsi.
• Da zarar kun isa cikakkiyar matsayi tare da kirjin ku sama da kafadu baya, dakata na ɗan lokaci.
• A hankali juya motsi ta hanyar lankwasa a kwatangwalo da gwiwoyi don rage sandar baya zuwa matsayin farawa, tabbatar da kiyaye madaidaiciyar baya a ko'ina.

Lajin Don yi Smith Deadlift

• Daidaitaccen Matsayi: Kula da kashin baya tsaka tsaki a duk lokacin motsa jiki. Ka guji zagaye bayanka saboda wannan na iya haifar da munanan raunuka. Maimakon haka, kiyaye kirjinka sama da bayanka madaidaiciya. Haɗa ainihin ku kuma tabbatar da kan ku yana cikin layi tare da kashin baya.
• Motsi Mai Sarrafa: Guji motsin motsi. Rage mashaya a cikin hanyar sarrafawa, jingina a kwatangwalo da lankwasa gwiwoyi. Ya kamata mashaya ta yi tafiya a madaidaiciyar layi sama da ƙasa. Guguwa cikin motsi ko yin amfani da ƙarfi na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi a cikin wannan darasi. Rage mashaya duka

Smith Deadlift Tambayoyin Masu Nuna

Shi beginners za su iya Smith Deadlift?

Ee, masu farawa zasu iya yin motsa jiki na Smith Deadlift, amma yana da mahimmanci don farawa da ma'aunin nauyi kuma tabbatar da tsari mai kyau don guje wa rauni. Yana da kyau koyaushe a sami mai horar da kai ko gogaggen mai zuwa motsa jiki don jagorance ku da farko. Na'urar Smith na iya taimakawa tare da kwanciyar hankali da sarrafawa, yana mai da sauƙi ga masu farawa don koyon motsin mutuwa. Koyaya, yana da mahimmanci a ƙarshe a ci gaba zuwa ma'auni kyauta don haɗawa da ƙarfafa tsokoki.

Me ya sa ya wuce ga Smith Deadlift?

• Stiff-Leg Smith Deadlift da farko yana mai da hankali kan hamstrings, yana buƙatar ku kiyaye ƙafafunku madaidaiciya, amma ba a kulle ba, yayin ɗagawa.
• The Single-Leg Smith Deadlift motsa jiki ne na gefe, ma'ana kuna ɗaga ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance rashin daidaituwar tsoka.
• The Romanian Smith Deadlift wani bambanci ne inda kuke runtse barbell kawai har sai ya kai matakin tsakiyar shin, yana riƙe da baya madaidaiciya, wanda ke kaiwa ƙananan baya da hamstrings.
• The Reverse Grip Smith Deadlift wani bambanci ne inda kuka kama katako tare da tafin hannunku suna fuskantar ku, wanda zai iya taimakawa wajen haɓaka biceps da gaɓoɓin ku yayin ɗagawa.

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

• Bent Over Rows: Wannan motsa jiki yana cika Smith Deadlifts yayin da yake ƙarfafa tsokoki na baya, musamman latissimus dorsi da rhomboids, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da matsayi a lokacin mutuwa.
• Matattu na Romanian: Wannan motsa jiki shine bambance-bambancen matattu na al'ada kuma musamman yana kai hari ga hamstrings da ƙananan baya, yana taimakawa haɓaka ƙarfin tsoka da jimiri da ake buƙata don Smith Deadlift.