Smith Rack Pull

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting

Sakonni ga Smith Rack Pull

Smith Rack Pull shine motsa jiki mai ƙarfi wanda ke da alhakin tsokoki a baya, glutes, da hamstrings, yayin da kuma ke shiga cikin ainihin ku. Yana da kyau ga duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake ba da izinin motsi mai sarrafawa da kuma taimakawa wajen inganta tsari da matsayi. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu gaba ɗaya, haɓaka haɓakar tsoka, da haɓaka dabarun ɗagawa.

Yanayinta: tsammanin nuni a nuni Smith Rack Pull

• Tsaya tare da ƙafafu da faɗin kafada, sa'an nan kuma lanƙwasa a kwatangwalo da gwiwoyi don kama sandar tare da riko na sama, hannayenku sun ɗan faɗi fiye da faɗin kafada.
• Ƙunƙarar ƙwanƙwasa ƙwanƙwasa kuma ci gaba da bayanka madaidaiciya yayin da kake ja sandar zuwa sama, ƙaddamar da kwatangwalo da gwiwoyi zuwa cikakken matsayi.
• Dakata na ɗan lokaci a saman, tabbatar da an ja da kafaɗunku baya kuma ƙirjin ku ya fita.
• Sannu a hankali rage sandar baya zuwa wurin farawa, kiyaye iko da kiyaye bayanka madaidaiciya cikin motsi.

Lajin Don yi Smith Rack Pull

• **Kiyaye kashin baya na tsaka tsaki ***: Wani kuskuren gama gari shine zagaye baya yayin ja. Don kauce wa wannan, mayar da hankali kan kiyaye kashin baya tsaka tsaki a duk lokacin motsa jiki. Wannan yana nufin ya kamata bayanka ya kasance kai tsaye daga kan ka zuwa kashin wutsiya. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma kuma yana tabbatar da cewa tsokoki da aka yi niyya suna aiki sosai.
• ** Riko da kyau ***: Hannun ku ya kamata su kasance a waje da gwiwoyinku, kuma yakamata ku yi amfani da riko na sama akan sandar. Ka guji yin amfani da cakuɗen riko (hannu ɗaya da hannu, hannu ɗaya a ƙarƙashin hannu) saboda hakan na iya haifar da rashin daidaituwa da yuwuwar rauni.

Smith Rack Pull Tambayoyin Masu Nuna

Shi beginners za su iya Smith Rack Pull?

Ee, masu farawa zasu iya yin motsa jiki na Smith Rack Pull. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da tsari da fasaha daidai. Wannan motsa jiki yana da kyau don ƙarfafa ƙarfi a baya, glutes, da hamstrings.

Me ya sa ya wuce ga Smith Rack Pull?

• The Smith Machine High Rack Pull: Wannan sigar ta ƙunshi saita sandar a wuri mafi girma, kusa da tsakiyar cinya ko mafi girma, wanda ya fi mai da hankali kan babba baya da tarko.
• Injin Smith Below-the-Knee Rack Pull: A cikin wannan bambance-bambancen, an saita sandar a ƙasan gwiwoyi, yana jaddada ƙananan baya da hamstrings.
• The Smith Stiff-Leg Rack Rack Pull: Wannan bambancin ya haɗa da kiyaye ƙafafunku madaidaiciya a cikin ɗagawa, wanda ke ƙara mayar da hankali ga ƙwanƙwasa da ƙananan baya.
• The Smith Machine Single-Leg Rack Rack: Wannan bambancin ya ƙunshi ɗaga sandar tare da ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen inganta daidaito da ƙarfin haɗin kai.

Me suna da abin da ya sanya ɗaukehawa ga Smith Rack Pull?

• Bent Over Rows: Wannan motsa jiki na iya haɓaka fa'idodin Smith Rack Pulls ta hanyar ƙaddamar da ƙungiyoyin tsoka iri ɗaya, irin su baya da biceps, amma a cikin tsarin motsi daban-daban, wanda zai iya taimakawa wajen hana rashin daidaituwar tsoka.
• Barbell Shrugs: Wannan motsa jiki ya cika Smith Rack Pulls ta hanyar mayar da hankali ga tsokoki na trapezius na sama, waɗanda kuma ana amfani da su a cikin raƙuman raƙuman ruwa, don haka yana ba da cikakkiyar motsa jiki ga jiki na sama.