Smith nga agalamidde lift

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Ekibuga lyekitundu lya Smith.
• Ekinaku eky'olwayo: Gluteus Maximus
• Ekinaku eky'enna: Gastrocnemius, Sartorius

Okuva mu Smith nga agalamidde lift

Smith lying lift ye dduyiro w’okutendekebwa mu maanyi ng’okusinga atunuulira ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ng’ekuwa dduyiro ow’enjawulo eri omubiri gwo ogwa wansi. Kirungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe, kuba ekyuma kya Smith kiwa obutebenkevu, ekyanguyira okukuuma ffoomu entuufu. Abantu ssekinnoomu bandyagadde okukola dduyiro ono okutumbula amaanyi g’omubiri gwabwe ogwa wansi, okulongoosa ennyonyola y’ebinywa, n’okuwagira bbalansi y’omubiri okutwalira awamu n’okutebenkera.

Okukola : Okukola Okufaayo Smith nga agalamidde lift

• Gaala wansi ku mugongo oba ku ntebe empanvu wansi w’ebbaati, ng’ogiteeka mu layini n’ekifuba kyo.
• Tuuka waggulu okwate ebbaati n’enkwata waggulu, emikono nga gigazi katono okusinga obugazi bw’ebibegabega, era ogisumulule ku bikondo by’obukuumi.
• Wansizza ebbaati ng’oyolekera ekifuba kyo ng’okuuma enkokola zo mu nkoona ya diguli 90, era kakasa nti omugongo gwo gufuukuuse wansi oba ku katebe.
• Sika ebbaati eddeyo waggulu okutuusa ng’emikono gyo giwanvuye mu bujjuvu, olwo oddemu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala.

Enfatuko Okukola Smith nga agalamidde lift

• Warm Up: Nga tonnatandika na Smith lying lift, bbugumya ebinywa byo ng’okozesa ‘light cardio’ n’okugolola. Kino tekijja kukoma ku kuziyiza buvune wabula kijja kukuyamba okukola dduyiro mu ngeri ennungi.
• Tandika n’obuzito obutono: Bw’oba ​​mupya mu Smith lying lift, tandika n’obuzito obutono okufuna okuwulira ku ntambula. Mpolampola yongera ku buzito nga bw’ogenda weeyagaza dduyiro. Okusitula amangu ennyo kiyinza okuvaako ffoomu embi n’okufuna obuvune.
• Fuga Entambula Yo: Bw’oba ​​okola Smith lying lift, fuga ebbaala

Smith nga agalamidde lift Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith nga agalamidde lift?

Yee, abatandisi basobola okukola dduyiro wa Smith lying lift, naye kikulu okukozesa obuzito obutono okutandika n’okukakasa ffoomu entuufu okwewala obuvune. Era kya mugaso okubeera n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu ng’alabirira emirundi egisooka okukakasa nti dduyiro akolebwa bulungi. Ekyuma kya Smith kisobola okuwa obukuumi obw’omutindo eri abatandisi kuba kifuga ekkubo ly’ebbaati, ekisobozesa omuntu ssekinnoomu okussa essira ku mitendera gy’okusitula n’okukka wansi mu dduyiro.

Wagamba atya akawu emirundi Smith nga agalamidde lift?

• Ekyuma ekiyitibwa Close-Grip Smith Machine Lying Triceps Extension nkyukakyuka mw’oteeka emikono gyo okumpi ku bbaala, kino kyongera okussa essira ku mutwe ogw’ebbali ogwa triceps.
• Ekyuma ekiyitibwa Reverse-Grip Smith Machine Lying Triceps Extension kizingiramu okukwata ebbaala n’enkwata wansi w’omukono, enkyukakyuka eno eggumiza omutwe ogw’omu makkati ogwa triceps.
• One-Arm Smith Machine Lying Triceps Extension dduyiro wa ludda lumu akusobozesa okussa essira ku buli mukono kinnoomu, ekiyamba okutereeza obutakwatagana bwonna mu binywa.
• Smith Machine Lying Triceps Extension with a Pause ye nkyukakyuka gy’oyimirira wansi mu ntambula, ekyongera ku budde ng’olina okusika omuguwa era kiyinza okuvaako ebinywa okukula ennyo.

Waakulu obulimba ebyamarga Smith nga agalamidde lift?

• Close-Grip Bench Press nayo ejjuliza Smith Lying Lift kuba essira erisinga kulissa ku triceps n’ebinywa by’ekifuba, okufaananako ne Smith Lying Lift, era okufaanagana kuno kuyinza okuyamba okulongoosa symmetry y’ebinywa n’okukwatagana.
• Overhead Tricep Extension ye dduyiro omulala akwatagana ne Smith Lying Lift kubanga eyawula ebitundu by’omubiri ebiyitibwa triceps, okufaananako ne Smith Lying Lift, era asobola okuyamba okulongoosa amaanyi g’ebinywa n’okugumiikiriza mu mikono.