Smith na-ebuli elu

• Agache: Ekpo
• Ibikoresho: Máquin Ig Smith
• Ibiharuro risha: Gluteus Maximus
• Ibiharuro ribiri: Gastrocnemius, Sartorius

Ijambo ryo kuri Smith na-ebuli elu

Igwe okwu ụgha nke Smith bụ mmega ahụ ike nke na-elekwasị anya na quadriceps, glutes na hamstrings, na-enye mgbatị ahụ zuru oke maka ahụ gị dị ala. Ọ bụ nhọrọ magburu onwe ya maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu, dịka igwe Smith na-enye nkwụsi ike, na-eme ka ọ dịkwuo mfe idowe ụdị kwesịrị ekwesị. Ndị mmadụ n'otu n'otu ga-achọ ime mmega ahụ iji kwalite ike ahụ ha dị ala, melite nkọwa akwara, ma kwado nguzozi na nkwụsi ike ahụ n'ozuzu ya.

Kubahiriza: Ijambo kwa Ikirari Smith na-ebuli elu

• Dina ala n'azụ gị n'ala ma ọ bụ oche dị larịị n'okpuru barbell, debe ya n'ahịrị na igbe gị.
• Nweta elu wee jide mgbịrịgba ahụ site na iji aka gafere, aka dị ntakịrị karịa obosara ubu iche, wee wepụ ya na mkpọ nchekwa.
• Wetuo barbell ahụ n'obi gị ka ị na-edobe ikpere gị n'ogo ogo 90, wee hụ na azụ gị dị larịị n'ala ma ọ bụ oche.
• Tinye mgbịrịgba ahụ elu ruo mgbe aka gị gbatịchara nke ọma, megharịa mmegharị ahụ maka ọnụọgụ ugboro ugboro ịchọrọ.

Komeza kuganiriza Smith na-ebuli elu

• Na-ekpo ọkụ: Tupu ịmalite na Smith na-ebuli elu, mee ka uru ahụ gị dị ọkụ site na obere kadio ọkụ na ịgbatị. Nke a agaghị egbochi naanị mmerụ ahụ kamakwa ọ ga-enyere gị aka ịme mmega ahụ nke ọma.
• Malite na Ìhè arọ: Ọ bụrụ na ị bụ onye ọhụrụ na Smith Liing lift, malite na obere arọ iji nweta mmetụta maka mmegharị ahụ. Nke nta nke nta na-abawanye ibu ka ị na-enwekwu ahụ iru ala na mgbatị ahụ. Ibulite oke ibu ngwa ngwa nwere ike ibute ụdị adịghị mma yana mmerụ ahụ.
• Jikwaa mmegharị gị: Mgbe ị na-eme mkpọtụ ụgha Smith, jikwaa mmanya ahụ

Smith na-ebuli elu Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Smith na-ebuli elu?

Ee, beginners nwere ike ime Smith ụgha lift mmega ahụ, ma ọ dị mkpa iji a fechaa arọ na-amalite na na hụ na kwesịrị ekwesị ụdị iji zere mmerụ. Ọ dịkwa uru ịnwe onye na-enye ọzụzụ ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ na-elekọta oge ole na ole mbụ iji hụ na a na-eme mgbatị ahụ nke ọma. Igwe Smith nwere ike inye ọkwa nchekwa maka ndị mbido ka ọ na-achịkwa ụzọ nke barbell, na-enye onye ahụ ohere ilekwasị anya na ibuli na iwetulata usoro mmega ahụ.

Ibintu byinshi bijyanye no kwa Smith na-ebuli elu?

• Igwe Mkpuchi Smith Liing Triceps Extension bụ mgbanwe ebe ị na-etinye aka gị nso na mmanya ahụ, nke a na-eme ka elekwasị anya n'akụkụ isi nke triceps.
• The Reverse-Grip Smith Machine Liing Triceps Extension gụnyere ijide mmanya ahụ na njide dị n'okpuru, mgbanwe a na-emesi isi etiti nke triceps ike.
• Igwe otu ogwe aka Smith Liing Triceps Extension bụ mmega ahụ nke na-enye gị ohere ilekwasị anya n'ogwe aka nke ọ bụla n'otu n'otu, na-enyere aka dozie ahụghị ahụ ike ọ bụla.
• The Smith Machine Liing Triceps Extension na nkwụsịtụ bụ mgbanwe ebe ị kwụsịrị na ala nke mmegharị ahụ, nke na-abawanye oge n'okpuru esemokwu ma nwee ike iduga n'ọba ụba ahụ.

Ibintu byiza bikanagorwa Smith na-ebuli elu?

• The Close-Grip Bench Press na-akwadokwa Smith Liing Lift ka ọ na-elekwasị anya na triceps na akwara obi, dị ka Smith Liing Lift, na myirịta a nwere ike inye aka melite symmetry na nhazi.
• The Overhead Tricep Extension bụ mmega ahụ ọzọ na-emeju Smith Liing Lift n'ihi na ọ na-ekewapụ triceps, dị ka Smith Liing Lift, ma nwee ike inye aka melite ma ike ike na ntachi obi na ogwe aka.