Smith Leg Press

• 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 Leg Press

Ƙafar Smith Leg Press ƙaramin motsa jiki ne na ƙarfin jiki wanda da farko ke kai hari ga quadriceps, glutes, da hamstrings, yayin da yake shiga cikin maruƙa da ainihin. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum da burin. Mutane za su so yin wannan motsa jiki saboda yana taimakawa wajen inganta ƙananan ƙarfin jiki, haɓaka ma'anar tsoka, inganta daidaito da kwanciyar hankali, da kuma taimakawa wajen yin ayyukan yau da kullum da kyau.

Yanayinta: tsammanin nuni a nuni Smith Leg Press

• Cire sandar ta matsa sama da karkatar da sandar don sakin ƙugiya masu aminci.
• Rage jikin ku ta hanyar lanƙwasa a gwiwoyi yayin da kuke riƙe baya madaidaiciya, har sai cinyoyin ku sun yi daidai da ƙasa.
• Matsa baya sama ta amfani da diddige, shimfiɗa ƙafafunku cikakke amma ba tare da kulle gwiwoyinku ba.
• Sake tara sandar ta mayar da shi cikin ƙugiya masu aminci, kammala maimaita sau ɗaya na Smith Leg Press.

Lajin Don yi Smith Leg Press

• Wurin Ƙafa: Ƙafafunku ya kamata su kasance da nisa da juna kuma a tsakiyar farantin sawun. Ka guji sanya ƙafafu da yawa ko ƙasa a kan dandamali saboda yana iya raunana gwiwoyi ko iyakance kewayon motsin ku.
• Sarrafa Motsi: Rage nauyi a hankali da sarrafawa, tsaya kafin gwiwoyinku su kai kusurwar digiri 90. Ka guji barin nauyin ya ragu da sauri ko yin bouncing a kasa, saboda wannan na iya haifar da rauni.
• Kiyaye Bayanka Lebur: A duk lokacin motsa jiki, kula da hulɗa tsakanin bayanka da kushin. Kuskure na yau da kullun shine sanya maka baya, wanda zai haifar da raunin baya.
• Kada ku kulle gwiwoyinku: Lokacin da kuke turawa

Smith Leg Press Tambayoyin Masu Nuna

Shi beginners za su iya Smith Leg Press?

Ee, masu farawa za su iya yin motsa jiki na Smith Leg Press. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai horarwa ko gogaggen mai zuwa motsa jiki mai kulawa ko jagora don tabbatar da aikin yana yin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi akan lokaci.

Me ya sa ya wuce ga Smith Leg Press?

• Ƙafar Ƙafar Ƙafar Smith mai faɗin Tsayawa tana haraɓar cinyoyin ciki da cinyoyin ciki da ƙarfi ta hanyar sanya ƙafafu a waje.
• Narrow-Stance Smith Machine Leg Press yana mai da hankali kan quadriceps ta hanyar kusantar da ƙafafu tare.
• Babban ƙafar ƙafa smith inji latsa danna da girmamawa ga hamstrings da grutes ta hanyar sanya ƙafafu mafi girma akan dandamali.
• Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafafun Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa a kan quadriceps ta hanyar sanya ƙafafu a ƙasa a kan dandamali.

Me suna da abin da ya sanya ɗaukehawa ga Smith Leg Press?

• Har ila yau, Lunges suna cika Smith Leg Press yayin da suke aiki da ƙananan tsokoki na jiki iri ɗaya amma a cikin mafi aiki, hanya ɗaya, wanda zai iya taimakawa wajen gyara rashin daidaituwa da inganta daidaituwa.
• Ƙwararren ɗan maraƙi na iya zama ƙari mai amfani ga aikin motsa jiki na yau da kullum wanda ya haɗa da Smith Leg Press, kamar yadda suke yin amfani da tsokoki na maraƙi na musamman, wani yanki wanda ba zai iya samun mahimmanci ba a lokacin da ake buga kafa, don haka yana tabbatar da aikin motsa jiki na jiki mai kyau.