Smith Okusiba mu maaso

• Omusangwa w'ekifo: B'afideleli, Mmimbi.
• Ekitundu: Ekibuga lyekitundu lya Smith.

Okuva mu Smith Okusiba mu maaso

Smith Front Squat dduyiro azimba amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa quadriceps, glutes, ne core, ate ng’akwata n’ebibegabega n’omugongo. Dduyiro ono asaanira bannabyamizannyo abatandisi n’abakugu, kuba ekyuma kya Smith kiwa ekkubo erilungamizibwa era erinywevu eri bbaatule, okukendeeza ku bbalansi eyeetaagisa n’okusobozesa okussa essira ku ffoomu n’amaanyi. Abantu ssekinnoomu bayinza okusalawo dduyiro ono okutumbula amaanyi g’omubiri ogwa wansi, okulongoosa enyimirira, n’okwongera ku mutindo okutwalira awamu mu mizannyo egy’enjawulo n’emirimu egya bulijjo.

Okukola : Okukola Okufaayo Smith Okusiba mu maaso

• Yimirira butereevu okusumulula ebbaala, olwo odde emabega okuteeka ebigere byo nga byawukana okutuuka ku bibegabega. Eno y’entandikwa yo.
• Wansizza omubiri gwo mpola ng’ofukamira ku maviivi ng’omugongo gwo gugoloddwa, ng’olinga atudde emabega mu ntebe, okutuusa ng’ebisambi byo bikwatagana ne wansi.
• Yimirirako akaseera katono, olwo onyige mu bigere byo okudda mu mbeera gy’otandikidde, ng’omugongo gwo gugoloddwa ate ng’omusingi gwo guyingidde mu ntambula yonna.
• Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala. Bulijjo jjukira okussa ng’ossa wansi ebbaala n’okussa ng’ositula.

Enfatuko Okukola Smith Okusiba mu maaso

• Kuuma Ennyimiririra Ennungi: Ekifuba kyo kibeere waggulu, omugongo nga gugoloddwa, n’amaaso nga gatunudde mu maaso mu kiseera kyonna ky’otambula. Kino kijja kukuyamba okukuuma bbalansi n’okuziyiza okunyigirizibwa mu bulago oba ku mugongo. Ensobi gy’olina okwewala: Tozingulula mugongo oba okutunula wansi, kuba kino kiyinza okukuteeka situleesi eteetaagisa ku mugongo.
• Entambula efugirwa: Wansi omubiri gwo ng’ofukamira ku bisambi n’amaviivi okutuusa ng’ebisambi byo bikwatagana ne wansi, olwo oddeyo waggulu okutuuka mu mbeera gy’otandikidde. Entambula erina okuba mpola era ng’efugibwa, so si ku bwangu. Ensobi gy’olina okwewala: Togwa mangu oba okubuuka ku...

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. Wabula kikulu okutandika n’obuzito obutono n’okussa essira ku ffoomu n’obukodyo okutangira obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okukulungamya mu dduyiro mu kusooka okukakasa nti okikola bulungi.

Wagamba atya akawu emirundi Smith Okusiba mu maaso?

• Smith Machine Box Squat y’enkyukakyuka endala nga bbokisi oba entebe ekozesebwa okufuga obuziba bw’okusiba n’okuyamba okukwata olujegere lw’emabega.
• Smith Machine Squat with Heels Raised nkyukakyuka etunuulira nnyo ebitundu by’omubiri ebina (quadriceps) ng’oteeka ebikonde ku buzito oba ku wedge.
• Dduyiro wa Smith Machine Split Squat akola ku ludda olumu ng’akola okugulu okumu omulundi gumu, okuyamba okutereeza obutakwatagana mu binywa.
• Smith Machine Front Squat to Bench nkyukakyuka mw’ofukamira wansi okutuusa ng’amatambi go gakwata ku ntebe, ekiyinza okuyamba okukakasa obuziba n’okukola ffoomu ezitakyukakyuka.

Waakulu obulimba ebyamarga Smith Okusiba mu maaso?

• Walking Lunge ye dduyiro omulala ow’okujjuliza kuba atunuulira ebibinja by’ebinywa bye bimu ne Smith Front Squat - quads, glutes, ne hamstrings - naye era alongoosa bbalansi n’amaanyi g’emirimu ng’ayingizaamu entambula.
• Leg Press eyinza okuba eky’okwongerako ekirungi ku nkola ya Smith Front Squat kubanga eyawula ebinywa by’omubiri ebya wansi - naddala ebya quads, glutes, ne hamstrings - ekisobozesa okukozesa emigugu emizito, ekiyinza okuvaako amaanyi amangi.