Smith Low Bar Squat

• 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 Low Bar Squat

Smith Low Bar Squat wani motsa jiki ne na horo mai ƙarfi wanda ke kaiwa ƙananan tsokoki na jiki, musamman quadriceps, hamstrings, da glutes, yayin da kuma ke shiga cikin ainihin. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda na'urar Smith ke ba da kwanciyar hankali da jagora cikin motsin squat. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun na iya haɓaka ƙananan ƙarfin jiki, haɓaka daidaituwa, da haɓaka ƙwayar tsoka, yana mai da shi ƙari mai fa'ida ga waɗanda ke neman cikakkiyar dacewa da ginin jiki.

Yanayinta: tsammanin nuni a nuni Smith Low Bar Squat

• Tsaya tare da ƙafafu da faɗin kafada kuma kaɗan a gabanka, sa'an nan kuma cire sandar daga ragon ta hanyar daidaita jikinka da ƙafafu.
• Rage jikin ku a cikin tsummoki ta hanyar lanƙwasa a gwiwoyi da kuma tura kwatangwalo da baya, ajiye kirjin ku sama da baya, har sai cinyoyinku sun yi daidai da ƙasa.
• Dakata a ƙasan squat na ɗan lokaci, tabbatar da cewa gwiwoyinku suna cikin layi tare da ƙafafunku kuma ba su wuce ƙafarku ba.
• Matsa ta cikin diddige don tsayawa baya har zuwa matsayi na farawa, daidaita kafafunku da kwatangwalo, yayin da kuke mayar da baya da kirjin ku. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Smith Low Bar Squat

• Madaidaicin Matsayi: Ƙafafunku ya kamata su zama nisan kafada ko kuma ɗan faɗi kaɗan, tare da nuna yatsun ƙafa kaɗan a waje. Wannan matsayi yana ba da tushe mai tsayayye kuma yana ba da damar haɗin gwiwa mafi kyau na glutes da hamstrings. Kuskure na gama gari don gujewa: Matsayi mai kunkuntar ko fadi da yawa na iya haifar da rashin kwanciyar hankali da rashin ingantaccen aikin tsoka.
• Tsaya Tsakanin Spine: Yana da mahimmanci don kiyaye bayanka madaidaiciya da ƙirjinka sama yayin motsi. Wannan yana taimakawa wajen kare kashin baya kuma yana tabbatar da haɗin gwiwa mai dacewa. Kuskuren gama gari don gujewa: Juyawa ko wuce kima kirga baya na iya haifar da tsanani

Smith Low Bar Squat Tambayoyin Masu Nuna

Shi beginners za su iya Smith Low Bar Squat?

Ee, masu farawa tabbas za su iya yin motsa jiki na Smith Low Bar Squat. Duk da haka, yana da mahimmanci a lura cewa tsari mai kyau da fasaha suna da mahimmanci don hana rauni da kuma tabbatar da motsa jiki yana da tasiri. Ana ba da shawarar farawa da nauyi mai sauƙi don saba da motsi kuma a hankali ƙara nauyi yayin da kuke samun ƙarfi. Hakanan yana iya zama da amfani a sami mai horar da kai ko ƙwararrun ƙwararrun masu zuwa motsa jiki su lura da fom ɗin ku lokacin da kuka fara farawa.

Me ya sa ya wuce ga Smith Low Bar Squat?

• Smith Machine High Bar Squat shine bambancin inda aka sanya sandar a kan tarkuna na sama, yana jaddada quadriceps da glutes.
• The Smith Machine Box Squat yana ƙarfafa ku da ku ci gaba da zama, kuna aiki da ƙwanƙwasa da glutes da ƙarfi.
• Smith Machine Overhead Squat shine bambancin ƙalubale wanda ke kai hari ga kafadu, cibiya, da ƙafafu a lokaci guda.
• Smith Machine Split Squat yana ware ƙafa ɗaya a lokaci ɗaya, yana ba da ƙarin motsa jiki da aka yi niyya don quads, hamstrings, da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Smith Low Bar Squat?

• Tsafe-shiryen da aka kafa daga Smith Low Bar Squat ta hanyar mai da hankali kan quadrices, da kuma yalwataccen yanayi, amma yana ba da damar squat da kuma jurewa ba tare da daidaiton bangaren kafa ba.
• The Walking Lunge wani kyakkyawan motsa jiki ne mai dacewa kamar yadda kuma yake kaiwa ga ƙananan tsokoki kamar glutes, hamstrings, da quadriceps amma yana ƙara wani nau'i na ma'auni da motsi na aiki, wanda zai iya taimakawa wajen inganta kwanciyar hankali da aiki a cikin squat.