Smith Hip Thrust

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

Sakonni ga Smith Hip Thrust

The Smith Hip Thrust wani ƙarfin horo ne na horo wanda da farko ke kaiwa ga glutes da hamstrings, yana haɓaka ƙarfin jiki da ƙarfi yadda ya kamata. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan aikin jikinsu da kayan ado. Mutane da yawa na iya zaɓar haɗa Smith Hip Thrusts a cikin abubuwan motsa jiki na yau da kullun don fa'idodinsa wajen haɓaka wasan motsa jiki, haɓaka siffar jiki, da haɓaka ma'aunin tsoka gabaɗaya.

Yanayinta: tsammanin nuni a nuni Smith Hip Thrust

• Zauna a ƙasa tare da bayanka a kan wani lebur benci kuma mirgina sandar a kan kafafun ka har sai ya kai tsaye sama da kwatangwalo.
• Sanya ƙafafunku nisa da faɗin kafada kuma tabbatar da durƙusa gwiwoyi a kusurwar digiri 90.
• Matsa ta cikin diddige don ɗaga hips ɗin ku da sandar har sai jikin ku ya kasance a madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Rage hips ɗin ku zuwa wurin farawa, tabbatar da motsi mai sarrafawa, kuma maimaita motsa jiki don adadin adadin da kuke so.

Lajin Don yi Smith Hip Thrust

• Daidaitaccen Form: Tsaya ƙafafunku a kwance a ƙasa, nisan kafada, kuma gwiwoyinku sun lanƙwasa a kusurwar digiri 90 lokacin da suke saman turawa. Ya kamata bayanku ya kasance da tsayayye na benci, tare da kafadar ku kusa da samansa. Ka guji ɗaga baya ko wuyanka; kiyaye su tsaka tsaki a duk lokacin motsa jiki. Ya kamata kallonku ya kasance gaba, ba sama ko ƙasa ba, don taimakawa kiyaye wannan tsaka tsaki.
• Motsi Mai Sarrafa: Ya kamata a sarrafa motsi, ba gaggawa ba. Matsa ta diddige don ɗaga sandar, matse glutes ɗinku a saman motsi. Sa'an nan, runtse sandar baya tare da sarrafawa. Guji faduwa

Smith Hip Thrust Tambayoyin Masu Nuna

Shi beginners za su iya Smith Hip Thrust?

Ee, masu farawa zasu iya yin motsa jiki na Smith Hip Thrust. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da cewa kuna amfani da tsari daidai kuma don guje wa rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da farko don tabbatar da dabarar da ta dace. Kamar kowane sabon motsa jiki, a hankali ƙara nauyi yayin da kuke samun kwanciyar hankali da ƙarfi.

Me ya sa ya wuce ga Smith Hip Thrust?

• Smith Machine Glute Bridge: Wannan irin wannan motsa jiki ne ga bugun hip, amma baya yana kan ƙasa maimakon ɗaukaka, wanda zai iya ba da fifiko ga glutes.
• Smith Machine Hip Thrust tare da Resistance Band: Ƙara ƙungiyar juriya a kusa da gwiwoyinku yayin bugun hip zai iya taimakawa wajen shiga tsakani na gluteus da minimus don ƙarin aikin motsa jiki na glute.
• Smith Hip Tuba tare da Ƙafãfun Ƙafa: Ta hanyar sanya ƙafafunku a kan dandamali mai tasowa, za ku iya ƙara yawan motsi da ƙarfin motsa jiki.
• Smith Machine Hip Thrust tare da Isometric Riƙe: Wannan bambancin ya haɗa da riƙe kullun hip a saman motsi na 'yan dakiku don ƙara yawan tashin hankali na tsoka da haɓaka girma.

Me suna da abin da ya sanya ɗaukehawa ga Smith Hip Thrust?

• Squats: Squats cikakke ne ga Smith Hip Thrusts yayin da suke yin niyya ba kawai glutes da hamstrings ba har ma da quadriceps da ainihin, suna ba da ƙarin ƙarancin motsa jiki na jiki.
• Deadlifts: Deadlifts suna aiki tare da Smith Hip Thrusts ta hanyar niyya sarkar baya - glutes, hamstrings, da ƙananan baya, don haka haɓaka ƙarfin gabaɗaya, kwanciyar hankali, da daidaito.