Smith Lateral Mataki-Up

• 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, Gastrocnemius, Soleus

Sakonni ga Smith Lateral Mataki-Up

The Smith Lateral Step-Up ne mai matukar tasiri ƙananan motsa jiki wanda ke kaiwa ga glutes, quads, da hamstrings, inganta ci gaban tsoka, ƙarfi, da daidaito. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda daidaitawar matakin wahala dangane da nauyin da aka yi amfani da su. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ikonsa na inganta ƙarfin ƙafa, haɓaka wasan motsa jiki, da taimako a cikin ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Smith Lateral Mataki-Up

• Tsaya gefe zuwa sandar, sanya ƙafar ku mafi kusa akan dandamalin mataki kuma ɗayan ƙafarku a ƙasa.
• Kashe dandalin mataki, ɗaga jikinka zuwa sama har sai ƙafar ƙafar ƙafarka ta cika cikakke, yayin da kake ajiye sauran ƙafar ka daga ƙasa.
• Sannu a hankali rage jikin ku zuwa wurin farawa, tabbatar da cewa ƙafarku a ƙasa baya ɗaukar nauyin ku.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza gefe don yin aiki da ɗayan ƙafar.

Lajin Don yi Smith Lateral Mataki-Up

• Shiga Mahimmancin ku: Haɗa ainihin ku kuma kula da madaidaiciyar matsayi a duk lokacin motsa jiki. Wannan ba kawai mahimmanci ga ma'auni ba, amma kuma yana tabbatar da cewa mayar da hankali na motsa jiki ya kasance a kan tsokoki da aka yi niyya - glutes, quads da hamstrings. Jingina da yawa zuwa gefe ɗaya ko runguma na iya haifar da raunin baya.
• Motsi Mai Sarrafa: Guji saurin motsi. Maɓalli na Smith Lateral Step-Up ana sarrafa shi, motsi da gangan. Kashe ƙafarka akan mataki, ɗaga jikinka sama da sannu a hankali

Smith Lateral Mataki-Up Tambayoyin Masu Nuna

Shi beginners za su iya Smith Lateral Mataki-Up?

Ee, tabbas masu farawa za su iya yin motsa jiki na ƙarshe na Smith Lateral Step-Up. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi ko ma mashaya kawai don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Hakanan yana da mahimmanci don sauraron jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Smith Lateral Mataki-Up?

• Matakan Ƙarfafa Ƙarfafa: A cikin wannan bambance-bambance, ana sanya bandeji na juriya a kusa da cinyoyinsa don ƙara ƙarfin motsa jiki da kuma haɗa glutes da cinyoyin.
• Atalmer mataki-sama da gwiwa da gwiwa: Wannan bambancin yana ƙara gwiwa a saman motsi na mataki, yana sa hannu da ma'auni da daidaitawa.
• Mataki na gaba tare da Kickback: Wannan bambance-bambancen yana ƙara bugun ƙafar ƙafa a saman motsin mataki, yana ƙara shiga glutes da hamstrings.
• Plyometric Lateral Step-Up: Wannan babban bambance-bambancen ya haɗa da ƙara tsalle a saman motsin mataki, ƙara ƙalubalen zuciya da haɓaka ƙarfi da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Smith Lateral Mataki-Up?

• Lunges: Lunges kuma suna shiga glutes, quads, da hamstrings, kama da Smith Lateral Step-Ups, kuma suna taimakawa wajen inganta daidaituwa da daidaituwa, yana sa su zama ƙari mai amfani ga ƙananan motsa jiki na yau da kullum.
• Maraƙi ya ɗagawa: Maraƙi yana ɗagawa Smith Lateral Step-Ups ta hanyar yin niyya ga ƙananan tsokoki na ƙafafu, waɗanda kuma suke aiki a lokacin matakan haɓakawa, suna ba da cikakkiyar motsa jiki na jiki da haɓaka ƙarfin ƙafa gaba ɗaya.