Smith Full Squat

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Ekibuga lyekitundu lya Smith.
• Ekinaku eky'olwayo: Gluteus Maximus, Quadriceps
• Ekinaku eky'enna: Adductor Magnus, Soleus

Okuva mu Smith Full Squat

Smith Full Squat ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebinywa by’omubiri ebya wansi omuli ebinywa by’omubiri ebina (quadriceps), ebinywa by’omugongo, n’ebinywa ebiyitibwa glutes, ate ng’akwata n’omusingi. Esaanira bannabyamizannyo abatandisi n’abakulembedde, kuba ekyuma kya Smith kiwa obutebenkevu n’okufuga, ekyanguyira okukuuma ffoomu entuufu. Abantu bandyagadde okukola dduyiro ono kubanga takoma ku kulongoosa binywa na maanyi, naye era ayongera ku bbalansi, okutebenkera, n’omutindo gw’emizannyo okutwalira awamu.

Okukola : Okukola Okufaayo Smith Full Squat

• Ng’okuuma ekifuba waggulu ate ng’omugongo gugoloddwa, tandika okukka omubiri gwo ng’ofukamira amaviivi n’osika ebisambi emabega ng’olinga atudde ku ntebe.
• Weeyongere okukka omubiri gwo okutuusa ng’ebisambi byo bikwatagana n’ettaka, ng’okakasa nti amaviivi go gakwatagana n’engalo zo so si kugaziwa.
• Yimirirako akaseera mu mbeera eno ey’okusitama, olwo onyige mu bigere byo okudda mu mbeera gy’otandikidde, ng’ogaziya amagulu go mu bujjuvu.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, ng’okakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Smith Full Squat

• Kuuma Ennyimiririra: Ensobi emu etera okukolebwa kwe kwetooloola omugongo oba okwesigamira ennyo mu maaso ekiyinza okuvaako omuntu okufuna obuvune. Bulijjo omugongo gwo gubeere nga gugoloddwa ate ekifuba kibeere waggulu mu kiseera kyonna ky’otambula. Entunula yo erina okuba mu maaso so si wansi okuyamba okukuuma ennyimiririra eno.
• Obuziba Obutuufu: Fukamira wansi okutuuka w’okukyukakyuka kwo we kusobozesa, ekisinga obulungi okutuusa ng’ebisambi byo bikwatagana ne wansi. Abantu abamu bakola ensobi obutagenda wansi kimala, ekikoma ku bulung’amu bwa dduyiro. Wabula tokaka mubiri gwo kussa mu squat mu buziba okusinga bwe gusobola okukwata obulungi okwewala okulumwa.
• Push Through Heels: Bw’oba ​​oyimiridde emabega, ssika mu bigere byo, so si bigere byo. Kino kikwatagana

Smith Full Squat Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Full Squat?

Yee, abatandisi basobola okukola dduyiro wa Smith Full Squat. Ekyuma kya Smith kitera okusemba eri abatandisi kubanga kirina enkola y’obukuumi ezimbiddwamu era kisobozesa okutambula okufugibwa. Wabula kikulu abatandisi okukozesa obuzito obutono n’okussa essira ku ffoomu entuufu okwewala obuvune. Era kirungi okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu kugenda mu jjiimu okusooka okulabirira okukakasa nti obukodyo obutuufu.

Wagamba atya akawu emirundi Smith Full Squat?

• Smith Machine Overhead Squat: Mu nkyukakyuka eno, okwata ebbaala waggulu mu dduyiro yenna, n’osomooza bbalansi yo, okutambula, n’amaanyi g’omusingi.
• Smith Machine Box Squat: Kino kizingiramu okufukamira wansi ku bbokisi oba ku katebe, n’oyimirira wansi, olwo n’ovuga n’odda waggulu, ekiyamba okulongoosa ffoomu yo n’okussa essira ku binywa bya glute n’eby’omugongo.
• Smith Machine Sumo Squat: Mu squat eno, oteeka ebigere byo nga byawukana okusinga obugazi bw’ekisambi ng’engalo zo zitunudde ebweru, ng’otunuulira ebisambi byo eby’omunda ne glutes.
• Smith Machine Split Squat: Enkyukakyuka eno erimu okuteeka ekigere ekimu mu maaso ga kirala mu mbeera eringa eya lunge, ekola buli kigere kinnoomu n’okulongoosa bbalansi.

Waakulu obulimba ebyamarga Smith Full Squat?

• Walking Lunge nayo ejjuliza Smith Full Squat kuba ekola ebinywa by’omubiri ebya wansi bye bimu naye mu ngeri ey’amaanyi, ey’oludda olumu, ekiyinza okuyamba okukola ku butakwatagana bwonna mu binywa n’okulongoosa enkolagana.
• Ekisembayo, Leg Press dduyiro wa mugaso okugatta ne Smith Full Squat kubanga eyawula ebitundu ebina, emisuwa, ne glutes, ekisobozesa emigugu emizito okusitulibwa era bwe kityo kiyinza okuvaako amaanyi amangi mu bibinja by’ebinywa bino.