Smith kwance daga

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

Sakonni ga Smith kwance daga

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke da mahimmanci ga quadriceps, glutes, da hamstrings, yana ba da cikakkiyar motsa jiki don ƙananan jikin ku. Yana da kyakkyawan zaɓi ga masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda injin 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 haɓaka ƙananan ƙarfin jikinsu, inganta ma'anar tsoka, da tallafawa ma'auni na jiki gaba ɗaya da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Smith kwance daga

• Ka kwanta a bayanka a ƙasa ko kuma shimfiɗaɗɗen benci a ƙarƙashin barbell, sanya shi a layi tare da ƙirjinka.
• Kai sama ka kama kararrawa tare da riko na hannu, hannaye sun fi fadin kafada kadan, sa'annan ka cire shi daga turakun aminci.
• Rage barbell zuwa kirjin ku yayin da kuke ajiye gwiwar gwiwar ku a kusurwar digiri 90, kuma ku tabbatar da bayanku a kwance a kasa ko benci.
• Matsa maƙarƙashiyar baya sama har sai hannayenku sun cika sosai, sannan maimaita motsi don adadin maimaitawar da kuke so.

Lajin Don yi Smith kwance daga

• Dumi Up: Kafin ka fara da Smith kwance daga, dumama tsokoki da wasu haske cardio da mikewa. Wannan ba kawai zai hana raunin da ya faru ba amma kuma zai taimaka maka yin aikin da ya dace.
• Fara da Hasken Nauyin Haske: Idan kun kasance sababbi ga ɗagawa na kwance na Smith, fara da ma'aunin nauyi don jin motsin. A hankali ƙara nauyi yayin da kuke samun kwanciyar hankali tare da motsa jiki. Dauke nauyi da wuri zai iya haifar da mummunan tsari da kuma yiwuwar rauni.
• Sarrafa motsinku: Lokacin yin ɗagawa na kwance na Smith, sarrafa mashaya

Smith kwance daga Tambayoyin Masu Nuna

Shi beginners za su iya Smith kwance daga?

Ee, masu farawa zasu iya yin motsa jiki na kwance na Smith, amma yana da mahimmanci a yi amfani da nauyi mai nauyi don farawa da kuma tabbatar da tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Na'urar Smith na iya samar da matakin aminci ga masu farawa yayin da yake sarrafa hanyar barbell, yana bawa mutum damar mai da hankali kan ɗagawa da rage matakan motsa jiki.

Me ya sa ya wuce ga Smith kwance daga?

• The Close-Grip Smith Machine kwance Triceps Extension wani bambanci ne inda kuka sanya hannayenku kusa da sandar, wannan yana ƙara mai da hankali kan gefen gefen triceps.
• Reverse-Grip Smith Machine kwance Triceps Extension ya ƙunshi riƙe sandar tare da riko na hannu, wannan bambancin yana jaddada matsakaicin shugaban triceps.
• Injin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararrun Ƙwararrun Ƙwararru ke ba ku damar mayar da hankali kan kowane hannu daban-daban, yana taimakawa wajen gyara duk wani rashin daidaituwa na tsoka.
• Injin Smith Liing Triceps Extension tare da Dakatawa wani bambanci ne inda kuka dakata a ƙasan motsi, wanda ke ƙara lokacin cikin tashin hankali kuma yana iya haifar da haɓakar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Smith kwance daga?

• Kusa-Grip Bench Press kuma ya cika Smith Liing Lift yayin da yake mai da hankali kan triceps da tsokoki na kirji, kama da Smith Lying Lift, kuma wannan kamanni na iya taimakawa inganta daidaiton tsoka da daidaitawa.
• Babban tsawan tsinkaye wani darasi ne wanda ya cika Smith kwance, kuma zai iya taimakawa wajen inganta ƙarfin tsoka da jikkoki a hannun.