Smith Okusiba mu maaso

• 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 Okusiba mu maaso

Smith Front Squat ye dduyiro w’okutendeka amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebina, ebinywa, n’emisuwa gy’omugongo, ate ng’akwata n’omusingi n’okulongoosa bbalansi. Dduyiro ono mulungi nnyo eri abatandisi n’abawagizi ba fitness ey’omulembe kuba ekyuma kya Smith kiwa obutebenkevu, ekisobozesa okukola ffoomu ennungi n’okufuga mu kiseera ky’okusiba. Abantu ssekinnoomu bayinza okusalawo okuyingiza Smith Front Squats mu nkola yaabwe okutumbula amaanyi g’omubiri ogwa wansi, okulongoosa enyimirira, n’okukendeeza ku bulabe bw’obuvune mu mirimu gya buli lunaku oba mu dduyiro omulala.

Okukola : Okukola Okufaayo Smith Okusiba mu maaso

• Yimirirako ng’ebigere byo byawukanye mu bugazi bw’ebibegabega, olwo osumulule ebbaala okuva ku kkeeki ng’okyusakyusa ebbaala.
• Wansizza omubiri gwo mpola ng’ofukamira ku maviivi n’ebisambi, ng’omugongo gwo gugoloddwa ate ekifuba nga kiwanvuye, okutuusa ng’ebisambi byo bikwatagana ne wansi.
• Sindika mu bigere byo oddemu okuyimirira waggulu, ng’ogololera amagulu go n’odda mu mbeera gy’otandikidde.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo oddemu okussaako ebbaala ng’ogikyusakyusa n’ogizza mu kifo ekikubiddwa.

Enfatuko Okukola Smith Okusiba mu maaso

• **Okukwata okutuufu**: Enkwata y’ensonga endala enkulu mu dduyiro ono. Enkwata esinga okukwata ye nkwata ennyonjo, gy’okwata ebbaala n’engalo, n’ewummulira ku bibegabega byo. Kino bwe kiba tekinyuma, osobola okukozesa ekyuma ekikwata emikono gy’omusalaba ng’emikono gyo gisala mu maaso go okukwata ebbaala. Weewale okukwata ennyo ebbaala kuba kiyinza okuvaako okunyigirizibwa okuteetaagisa.
• **Entambula efugirwa**: Ensobi emu etera okukolebwa kwe kufubutuka mu ntambula. Wansi omubiri gwo mpola era ng’ofuga, okukakasa nti amaviivi go tegayita ku bigere, ekiyinza okuvaako okugulu okulumwa

Smith Okusiba mu maaso Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Okusiba mu maaso?

Yee, abatandisi basobola okukola dduyiro wa Smith Front Squat, naye kikulu nnyo okutandika n’obuzito obutono n’okussa essira ku ffoomu n’obukodyo okwewala obuvune. Ekyuma kya Smith kisobola okuwa omutendera gw’okutebenkera oguyamba abatandisi. Wabula bulijjo kirungi okuba n’omutendesi w’omuntu oba omukugu mu by’okukola emirimu gy’omubiri okukulambika mu dduyiro omupya okukakasa nti akolebwa bulungi.

Wagamba atya akawu emirundi Smith Okusiba mu maaso?

• Smith Machine Overhead Squat y’enkyukakyuka endala erimu okukwata barbell waggulu w’omutwe gwo, okulongoosa entambula y’ebibegabega n’amaanyi g’omusingi.
• Smith Machine Split Squat nkyukakyuka etunuulidde oludda olumu, ekola okugulu okumu ku mulundi okulongoosa bbalansi n’okwawula ebibinja by’ebinywa.
• Smith Machine Box Squat nkyukakyuka mw’ofukamira wansi ku bbokisi oba ku katebe, ekisobozesa okussa essira ku ffoomu n’obuziba.
• Ekisembayo, Smith Machine Squat with Heels Elevated nkyukakyuka esinga okussa essira ku bitundu by’omubiri ebina, ng’ositula ebisinziiro byo ng’okozesa akafo akatono oba obupande obuzitowa.

Waakulu obulimba ebyamarga Smith Okusiba mu maaso?

• Leg Presses era zisobola okujjuliza Smith Front Squats nga zaawula n’okunyweza ebinywa bye bimu ebikozesebwa mu squats, kwe kugamba quads, glutes, ne hamstrings, naye nga tezirina buzibu bungi ku mugongo ogwa wansi, ekikusobozesa okussa essira ku kugumiikiriza n’amaanyi g’ebinywa.
• Goblet Squats ye dduyiro omulala ow’omugaso okugatta ne Smith Front Squats kuba nayo etunuulira ebinywa by’omubiri ogwa wansi, naye obuzito obutikkiddwa mu maaso buyamba okulongoosa ffoomu yo ey’okusitama n’obuziba, okutumbula obulungi bwa Smith Front Squats zo.