Smith Squat

• Sakonnin ƙafa: Kokarin.
• 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 Squat

Smith Squat wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ƙananan jiki, da farko yana mai da hankali kan quadriceps, hamstrings, da glutes. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda kwanciyar hankali da injin Smith ke bayarwa, wanda ke jagorantar hanyar barbell, yana sauƙaƙa don kula da daidaitaccen tsari. Mutane da yawa na iya zaɓar wannan motsa jiki yayin da yake ba da izinin ɗagawa mai nauyi tare da ƙananan haɗarin rauni, yana haɓaka haɓakar tsoka, da haɓaka ƙarfin jiki da daidaituwa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Smith Squat

• Ɗauki sandar da hannaye biyu, buɗe shi kuma ɗaga shi daga rakiyar, riƙe da kashin baya tsaka tsaki da ƙarfi, tsayayye.
• Rage jikin ku ta hanyar lanƙwasa a gwiwoyi da kwatangwalo, kiyaye ƙirjin ku sama da baya madaidaiciya, har sai cinyoyinku sun yi daidai da ƙasa.
• Dakata a takaice a ƙasan motsi, sannan tura ta cikin diddige don komawa wurin farawa, tabbatar da kiyaye gwiwoyi akan yatsun kafa da tsaka tsaki na kashin baya.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan a amince da sake rumbun sandar akan injin Smith.

Lajin Don yi Smith Squat

• ** Kiyaye kashin baya na tsaka tsaki ***: Wani kuskuren gama gari shine zagaye baya yayin motsa jiki. Koyaushe kiyaye bayanka madaidaiciya da ƙirjinka sama. Haɗa ainihin ku don tallafawa ƙananan baya. Wannan zai taimake ka ka kula da kashin baya mai tsaka tsaki kuma ka guje wa raunin baya.
• **Motsi Mai Sarrafawa**: Kar a gaggauta motsa jiki. Ya kamata a yi amfani da Smith Squat a cikin jinkirin da sarrafawa don haɓaka aikin tsoka da kuma rage haɗarin rauni. Kuskure na yau da kullun shine faduwa da sauri cikin squat, wanda zai iya sanya damuwa mara amfani akan gwiwoyi da baya.
• ** Zurfin Kwankwasa**: Nufin runtse jikinka har zuwa cinyoyinka

Smith Squat Tambayoyin Masu Nuna

Shi beginners za su iya Smith Squat?

Ee, masu farawa zasu iya yin motsa jiki na Smith Squat. A gaskiya ma, sau da yawa ana ba da shawarar ga masu farawa saboda na'urar Smith tana ba da matakin kwanciyar hankali wanda zai iya taimakawa wajen kula da tsari mai kyau yayin motsa jiki. Yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da cewa za ku iya yin motsi daidai da aminci. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da fa'ida a sami mai horar da kai ko gogaggen ɗan wasan motsa jiki ya fara nuna dabarar.

Me ya sa ya wuce ga Smith Squat?

• Reverse Smith Squat ya ƙunshi fuskantar na'ura maimakon nisa daga gare ta, yana ba da kusurwar juriya daban-daban.
• Smith Machine Split Squat motsa jiki ne na gefe guda inda aka sanya ƙafa ɗaya a gaban ɗayan, yana mai da hankali kan kowace ƙafa ɗaya ɗaya.
• The Smith Machine Box Squat ya ƙunshi tsugunowa har sai hips sun taɓa akwati ko benci a bayan ku, wanda ke taimakawa wajen kammala tsari da zurfi.
• Smith Machine Jump Squat yana ƙara wani nau'i na plyometric zuwa motsa jiki, yana ƙara ƙarfi da ƙara ɓangaren zuciya.

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

• Deadlifts wani kyakkyawan motsa jiki ne don haɗawa tare da Smith Squats saboda suna mai da hankali kan tsokoki na baya, irin su glutes da hamstrings, suna ba da daidaiton motsa jiki da haɓaka ƙarfin ku da kwanciyar hankali gaba ɗaya.
• Ƙafafun ƙafa na iya haɗawa da Smith Squats yayin da suke kai hari ga quadriceps, glutes, da hamstrings ta wata hanya daban-daban, suna ba da damar ƙarin aikin motsa jiki na jiki da kuma taimakawa wajen inganta siffar ku da iko.