Smith Shugaban Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Quadriceps, Soleus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gluteus Maximus

Sakonni ga Smith Shugaban Squat

Smith Chair Squat shine ingantaccen motsa jiki na jiki wanda da farko ke kai hari ga quadriceps, glutes, da hamstrings, yayin da kuma ke shiga zuciyar ku. Yana da kyakkyawan zaɓi ga masu farawa waɗanda suke sabon zuwa ɗaukar nauyi, kamar yadda injin Smith ke ba da kwanciyar hankali da sarrafawa, rage haɗarin rauni. Mutane da yawa za su so su haɗa Smith Chair Squats a cikin abubuwan da suka dace don gina ƙarfin jiki, inganta daidaituwa, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Smith Shugaban Squat

• Tsaya a gaban mashaya, ƙafafu kafada da nisa, kuma tare da bayanka zuwa benci. Matsa bayanka don kama sandar da hannaye biyu, dabino suna fuskantar gaba.
• Tare da kirjinka sama, baya madaidaiciya, da kallon gaba, sauke jikinka zuwa ga benci ta hanyar lanƙwasa gwiwoyi da hips kamar za ku zauna. Ci gaba da raguwa har cinyoyin ku sun yi daidai da ƙasa.
• Matsa ta cikin diddige don juyawa motsi, ƙara kwatangwalo da gwiwoyi don komawa matsayi na tsaye.
• Maimaita motsa jiki don adadin da ake so na maimaitawa, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka haɗin tsoka.

Lajin Don yi Smith Shugaban Squat

• Daidaitaccen Form: Yayin da kake runtse jikinka, tura kwatangwalo da baya kuma ka durƙusa gwiwoyi, ajiye kirjinka sama da baya. Kada gwiwoyinku su wuce yatsun kafa, saboda wannan na iya sanya damuwa mara amfani akan gwiwoyinku. Yi ƙasa har sai cinyoyinku sun yi daidai da ƙasa, sannan ku matsa ta cikin diddige ku don komawa wurin farawa.
• Sarrafa motsin ku: Kuskuren gama gari shine saurin motsa jiki. Yana da mahimmanci don sarrafa motsin ku a duk lokacin motsa jiki, ragewa da ɗaga jikin ku a hankali kuma a hankali. Wannan zai taimaka wajen shiga tsokoki yadda ya kamata da kuma rage haɗarin rauni.
• Kar a yi lodin Bar: Wani na kowa

Smith Shugaban Squat Tambayoyin Masu Nuna

Shi beginners za su iya Smith Shugaban Squat?

Ee, masu farawa zasu iya yin motsa jiki na Smith Chair Squat. Wannan motsa jiki a haƙiƙa hanya ce mai kyau ga masu farawa don koyan madaidaicin tsari don squats saboda na'urar Smith tana taimakawa wajen jagora da daidaita motsi. Duk da haka, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi ko ma mashaya kawai don tabbatar da cewa suna yin aikin daidai da aminci. Kamar koyaushe, yana da kyau a sami mai horar da kai ko gogaggen ɗan wasan motsa jiki ya duba fom ɗin ku don hana rauni.

Me ya sa ya wuce ga Smith Shugaban Squat?

• Smith Machine Front Squat: Maimakon sanya barbell a baya, kuna riƙe shi a gaban jikin ku don ƙaddamar da quads da ainihin ku.
• Smith Machine Split Squat: Wannan bambancin ya haɗa da sanya ƙafa ɗaya a bayan ku akan benci ko mataki, wanda ke kaiwa kowace kafa daidaiku kuma yana taimakawa inganta daidaito.
• Smith Pistol Squat: Wannan shine ƙarin ci-gaba bambance-bambancen inda kuke yin squat akan ƙafa ɗaya, wanda zai iya haɓaka daidaito da ƙarfin ƙafa.
• Smith Machine Jump Squat: A cikin wannan bambancin, kuna ƙara tsalle a ƙarshen squat don haɗa horon plyometric da ƙara ƙarfi da fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Smith Shugaban Squat?

• Leg Press wani motsa jiki ne mai dacewa yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya - quadriceps, hamstrings, da glutes - amma yana ba da damar ɗaukar nauyi da wani kusurwa na juriya, wanda zai iya taimakawa wajen haɓaka motsa jiki na ƙafarku da hana plateaus.
• Har ila yau, huhu yana da matukar dacewa ga Smith Chair Squats yayin da suke niyya ga tsokoki na ƙananan jiki iri ɗaya amma suna ƙara wani bangare na horo na gefe, yana taimakawa wajen magance rashin daidaituwa na tsoka da inganta ƙarfin jiki da haɗin kai gaba ɗaya.