Smith Sumo 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, Gluteus Medius, Soleus, Tensor Fasciae Latae

Sakonni ga Smith Sumo Squat

Smith Sumo Squat shine motsa jiki mai ƙarfi wanda ke kaiwa ƙananan tsokoki na jiki, gami da glutes, quads, da hamstrings. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda juriya mai daidaitacce da kwanciyar hankali da injin Smith ke bayarwa. Mutane za su so yin wannan motsa jiki don inganta ƙananan ƙarfin jikinsu, haɓaka sautin tsoka, da ƙara yawan daidaito da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Smith Sumo Squat

• Bayan kun saita ƙafafunku, riƙe sandar tare da hannayenku kafada-nisa kuma cire shi daga ragon ta hanyar daidaita jikinku da ƙafafu.
• Fara squat ta lankwasa gwiwoyi da kwatangwalo, rage jikin ku gwargwadon yiwuwa yayin da kuke ajiye kirjin ku sama, baya madaidaiciya da gwiwoyi akan ƙafafunku.
• Da zarar kun isa mafi ƙasƙanci na squat, matsa ta cikin diddige ku don daidaita ƙafafunku kuma ku koma wurin farawa, tabbatar da ci gaba da ci gaba da mayar da hankalin ku a cikin motsi.
• Maimaita motsi don adadin maimaitawa da kuke so, koyaushe tabbatar da cewa kuna kiyaye tsari mai kyau.

Lajin Don yi Smith Sumo Squat

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Rage jikin ku a hankali, kula da iko, har sai cinyoyin ku sun yi daidai da ƙasa. Sa'an nan kuma matsa sama ta dugadugan ku don komawa matsayin tsaye. Motsa jiki da sauri na iya haifar da rauni.
• Ka Tsaya Bayanka Madaidaici: Yana da mahimmanci ka riƙe bayanka madaidaiciya da ƙirji a sama a duk lokacin motsa jiki. Jingina gaba ko zagaye baya na iya haifar da rauni. Idan yana da wuya a kula da wannan matsayi, yana iya zama alamar cewa nauyin ya yi nauyi sosai.
• Guji Kulle Gwiwowinku: Lokacin da kuka tashi yayin squat, ku guji kulle gwiwoyi. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwa. A maimakon haka

Smith Sumo Squat Tambayoyin Masu Nuna

Shi beginners za su iya Smith Sumo Squat?

Ee, masu farawa zasu iya yin motsa jiki na Smith Sumo Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum mai jagora ta hanyar don tabbatar da dabarar daidai. Wannan motsa jiki yana hari ga ƙananan jiki, musamman cinyoyin ciki, glutes, da hamstrings. Kamar kowane motsa jiki, idan akwai wani ciwo ko rashin jin daɗi, ana ba da shawarar dakatar da tuntuɓar ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Smith Sumo Squat?

• Smith Machine Sumo Squat tare da Pulse: A cikin wannan bambancin, kuna ƙara ƙaramin motsi a kasan squat don ƙara ƙarfi da lokaci a ƙarƙashin tashin hankali.
• Smith Machine Sumo Squat tare da Resistance Band: Wannan ya haɗa da yin amfani da bandungiyar juriya a kusa da cinyoyin ku don ƙara ƙarin ƙalubale ga glutes da tsokoki na hip yayin squat.
• Smith Machine Sumo Squat tare da Dumbbell: Wannan bambancin ya haɗa da riƙe dumbbell ko kettlebell a tsayin ƙirji yayin yin squat don ƙara kaya da shiga jiki na sama.
• Smith Machine Sumo Squat Jump: Wannan bambancin yana ƙara nau'in plyometric ta hanyar tsalle a saman motsi na squat don ƙara ƙarfi da ƙarfin zuciya na zuciya.

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

• Lunges na iya haɗawa da Smith Sumo Squats ta hanyar mai da hankali kan quadriceps da gyare-gyare na hip, inganta daidaituwa da daidaitawa yayin da kuma haɓaka juriyar tsokar jiki.
• Gluten gada motsa jiki na iya zama kyakkyawan madaidaici ga Smith Sumo Squats yayin da yake keɓewa da ƙarfafa glutes da hamstrings, wanda zai iya haɓaka sigar squatting da iko.