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

The Smith Leg Press wani ƙananan ƙarfin motsa jiki ne wanda ke kai hari ga quadriceps, hamstrings, da glutes, yana samar da daidaitaccen motsa jiki wanda ke ba da gudummawa ga ƙarfin ƙafa da kwanciyar hankali. Ya dace da duka masu farawa da ’yan wasa masu ci gaba kamar yadda yake ba da yanayi mai sarrafawa don koyan tsari mai kyau kuma yana ba da damar daidaita nauyi bisa ga matakan ƙarfin mutum. Mutane za su so yin wannan motsa jiki yayin da yake inganta ci gaban tsoka, inganta wasan motsa jiki, kuma zai iya taimakawa wajen rigakafin rauni saboda girmamawa ga daidaitawa da tsari.

Yanayinta: tsammanin nuni a nuni Smith Leg Press

• Matsa mashaya sama ta hanyar mika kafafunku cikakke, tabbatar da kiyaye ƙafafunku a kan sandar kuma kada ku kulle gwiwoyi.
• Sannu a hankali rage sandar ta lankwasawa gwiwoyi da kiyaye ƙafafunku a kwance, tabbatar da kula da nauyin nauyi.
• Ci gaba da sauke sandar har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce yatsun ku ba.
• Tura ƙafafunku a kan sandar don shimfiɗa ƙafafunku kuma ku koma wurin farawa, maimaita motsa jiki don adadin da kuke so na maimaitawa.

Lajin Don yi Smith Leg Press

• Motsi Mai Sarrafa: Guji motsin gaggawa, da ban tsoro. Rage nauyi a hankali kuma a cikin tsari mai sarrafawa har sai gwiwoyinku sun samar da kusurwa 90-digiri. Wannan ba zai taimaka kawai don guje wa rauni ba amma kuma tabbatar da cewa tsokoki sun cika aikin yayin aikin.
• Kiyaye Bakinka Lebur: Wani kuskuren da aka saba yi shine ajiye baya yayin motsa jiki. Wannan na iya sanya matsi mara nauyi akan kashin baya kuma ya haifar da rauni. Tabbatar cewa bayanku ya kasance daidai da benci a duk lokacin motsa jiki.
• Kada Ku Kulle Gwiwoyinku: Lokacin da kuke tura nauyin sama, ku guje wa tsawaitawa da kulle gwiwoyi. Wannan na iya cutar da haɗin gwiwar gwiwa. Maimakon haka, ci gaba da ɗan lanƙwasa a gwiwoyinku ko da a saman motsi.
• Warm Up: Kafin fara da

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. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararrun ƙwararrun masu zuwa motsa jiki ko jagorar mafari ta hanyar motsa jiki don tabbatar da cewa suna yin shi daidai.

Me ya sa ya wuce ga Smith Leg Press?

• Wide Stance Smith Machine Leg Press: A cikin wannan bambance-bambancen, kuna sanya ƙafafunku faɗi daban, wanda ke kaiwa cinyoyin ciki da ƙari.
• Narrow Stance Smith Machine Leg Press: Ta hanyar sanya ƙafafunku kusa da juna, za ku iya mai da hankali kan cinyoyin waje da quadriceps.
• High Foot Smith Machine Leg Press: A cikin wannan bambance-bambancen, kuna sanya ƙafafunku mafi girma akan dandamali, wanda ke kai hari ga hamstrings da ƙari.
• Smith Machine Calf Press: Wannan bambancin yana mai da hankali kan ƙananan ƙafa, musamman tsokoki na maraƙi, ta hanyar latsawa da ƙwallon ƙafa kawai.

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

• Lunges kuma suna cika Smith Leg Press saboda suna aiki akan ƙananan tsokoki na jiki iri ɗaya amma suna ƙara wani ɓangaren horo na kwanciyar hankali, wanda ke haɓaka daidaito da daidaitawa.
• Ƙwayar maraƙi babban ƙari ne ga Smith Leg Press yayin da suke mayar da hankali ga ƙananan tsokoki na ƙafafu, musamman gastrocnemius da soleus, suna samar da ƙarin aikin motsa jiki na jiki.