Smith Full Squat

• 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 Full Squat

Smith Full Squat wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin ƙananan tsokoki na jiki, ciki har da quadriceps, hamstrings, da glutes, yayin da kuma ke shiga cikin ainihin. Ya dace da duka masu farawa da 'yan wasa masu tasowa, kamar yadda na'urar Smith ta samar da kwanciyar hankali da sarrafawa, yana sa ya fi sauƙi don kula da tsari mai kyau. Mutane za su so yin wannan motsa jiki saboda ba kawai inganta sautin tsoka da ƙarfi ba, amma yana haɓaka daidaito, kwanciyar hankali, da kuma wasan motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Smith Full Squat

• Tsayawa kirjin ki sama da bayanki, ki fara runtse jikinki ta hanyar durkusa gwiwoyinki da mayar da kwankwason ki kamar kina zaune akan kujera.
• Ci gaba da sauke jikin ku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku suna cikin layi tare da yatsun kafa kuma ba su wuce su ba.
• Dakata na ɗan lokaci a cikin wannan squat matsayi, sa'an nan kuma matsa ta cikin dugadugan ku don komawa zuwa matsayi na farawa, cikakke ƙafafunku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Smith Full Squat

• Kula da Matsayi: Kuskure ɗaya na gama gari shine zagaye baya ko jingina da nisa gaba, wanda zai iya haifar da rauni. Koyaushe kiyaye bayanka madaidaiciya da kirji sama yayin duka motsi. Ya kamata kallonku ya kasance gaba, ba ƙasa ba, don taimakawa kula da wannan matsayi.
• Madaidaicin Zurfin: Squat ƙasa gwargwadon yadda sassaucin ku ya ba da izini, da kyau har cinyoyin ku sun yi daidai da ƙasa. Wasu mutane suna yin kuskuren rashin yin ƙasa sosai, wanda ke iyakance tasirin motsa jiki. Duk da haka, kada ka tilasta jikinka a cikin zurfafa squat fiye da yadda zai iya ɗauka da kyau don kauce wa rauni.
• Tura Ta diddige: Lokacin da kake tsaye baya, matsa ta cikin diddige, ba yatsun kafa ba. Wannan yana shiga

Smith Full Squat Tambayoyin Masu Nuna

Shi beginners za su iya Smith Full Squat?

Ee, masu farawa zasu iya yin aikin Smith Full Squat. Ana ba da shawarar na'urar Smith sau da yawa don farawa saboda yana da ginanniyar tsarin aminci kuma yana ba da damar sarrafa kewayon motsi. Koyaya, yana da mahimmanci ga masu farawa suyi amfani da ma'aunin nauyi kuma su mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen masu zuwa motsa jiki da farko don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Smith Full Squat?

• Smith Machine Overhead Squat: A cikin wannan bambancin, kuna riƙe sandar sama a duk lokacin motsa jiki, kuna ƙalubalantar ma'auni, motsi, da ƙarfin asali.
• Smith Machine Box Squat: Wannan ya haɗa da tsuguno zuwa akwati ko benci, tsayawa a ƙasa, sannan tuki baya, wanda ke taimakawa wajen inganta tsarin ku da kuma mai da hankali kan glute da tsokoki na hamstring.
• Smith Machine Sumo Squat: A cikin wannan squat, kuna sanya ƙafafunku fadi fiye da nisa-hannun baya tare da nuna yatsun kafa a waje, kuna niyya ga cinyoyin ku na ciki da glutes.
• Smith Machine Split Squat: Wannan bambancin ya haɗa da sanya ƙafa ɗaya a gaban ɗayan a cikin matsayi mai kama da huhu, wanda ke aiki kowace ƙafa ɗaya ɗaya kuma yana inganta daidaituwa.

Me suna da abin da ya sanya ɗaukehawa ga Smith Full Squat?

• Har ila yau, Walking Lunge ya cika Smith Full Squat yayin da yake aiki da ƙananan tsokoki na jiki iri ɗaya amma a cikin tsari mai mahimmanci, hanya ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka da inganta daidaituwa.
• Aƙarshe, an kafa kafa na amfani don haɗe tare da smith cike da squat ba saboda yana haifar da ɗaukar nauyin ɗaukar kaya kuma don haka yakan ba da izinin girman ƙarfin da ya samu a cikin waɗannan ƙungiyoyin tsoka ba.