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Smith Squat ye yabadde akola

Empaawo y'ensomero

Omusangwa w'ekifoEbisenteza.
EkitunduEkibuga lyekitundu lya Smith.
Ekinaku eky'olwayoGluteus Maximus, Quadriceps
Ekinaku eky'ennaAdductor Magnus, Soleus
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Smith Squat ye yabadde akola

Smith Squat dduyiro wa kutendekebwa mu maanyi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa glutes, quadriceps, n’emisuwa gy’omugongo, ate ng’akwata n’omugongo n’omugongo ogwa wansi. Esaanira abatandisi n’abayivu, kuba ekyuma kya Smith kiwa obutebenkevu, ekisobozesa entambula efugibwa n’obusobozi bw’okussa essira ku ffoomu. Abantu ssekinnoomu bayinza okusalawo okuyingiza Smith Squats mu nkola yaabwe olw’emigaso gyayo mu kulongoosa amaanyi g’omubiri ogwa wansi, okutumbula bbalansi, n’okuyamba okukola obulungi mu ntambula endala ezikola oba emizannyo.

Okukola : Okukola Okufaayo Smith Squat ye yabadde akola

  • Bw’omala okubeera mu kifo, sumulula ebbaala ogikwate ng’engalo zo zitunudde mu maaso, ng’okakasa nti omugongo gwo gugoloddwa ate ng’ekifuba kiri waggulu.
  • Wansizza omubiri gwo mpola ng’ofukamira ku maviivi n’ebisambi ng’olinga atudde ku ntebe, fuba okulaba ng’amaviivi go gali waggulu w’enkizi so si kusukka bigere.
  • Sigala ng’okka wansi okutuusa ng’ebisambi byo bikwatagana oba wansi ddala nga bikwatagana wansi, kakasa nti okuuma omugongo omugolokofu ate ng’ekifuba kiri waggulu.
  • Sindika mu bigere byo okusitula omubiri gwo okudda mu kifo we watandikira, ogolole amagulu n’ebisambi, olwo oddemu enkola eno okumala omuwendo gw’okuddamu gw’oyagala.

Enfatuko Okukola Smith Squat ye yabadde akola

  • **Entambula Entuufu**: Bw’oba ​​okola squat, wansi omubiri gwo ng’olinga atudde odde mu ntebe. Amaviivi go tegalina kuyita ku bigere, ensobi etera okukolebwa eyinza okuvaako obuvune mu kugulu. Kakasa nti omugongo gusigala nga gugoloddwa ate ekifuba ne kisigala nga kiwaniriddwa. Entambula erina okuba mpola era ng’efugibwa, so si ku bwangu.
  • **Okuteeka Ebigere Entuufu**: Ebigere byo birina okuba nga bipapajjo ku ttaka mu dduyiro yenna. Ensobi etera okukolebwa kwe kusitula ebisinziiro oba engalo, ekiyinza okusuula bbalansi yo n’ofuna obuvune. Okusobola okufunamu ennyo mu dduyiro ono, fuba okulaba ng’obuzito bwo bugabanyizibwa kyenkanyi

Smith Squat ye yabadde akola Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Smith Squat ye yabadde akola?

Yee, abatandisi basobola okukola dduyiro wa Smith Squat. Mu butuufu ekyuma kya Smith kiyinza okuyamba abatandisi kubanga kiwa obutebenkevu n’okutebenkera, ekisobozesa omukozesa okussa essira ku ffoomu n’obukodyo. Wabula kikulu abatandisi okutandika n’obuzito obutono okwewala okufuna obuvune n’okwongera ku buzito mpolampola ng’amaanyi gaabwe geeyongera. Era kirungi okuba n’omutendesi w’omuntu oba omuntu alina obumanyirivu mu jjiimu ng’alaga ffoomu entuufu okukakasa nti dduyiro akolebwa bulungi.

Wagamba atya akawu emirundi Smith Squat ye yabadde akola?

  • Smith Machine Front Squat essira erisinga kulissa ku bitundu bya quadriceps, nga kyetaagisa okuteeka ebbaala mu maaso g’omubiri gwo, okubuna ebibegabega byo.
  • Smith Machine Box Squat erimu okutuula emabega ku bbokisi oba ku katebe wansi mu ntambula, ekiyinza okuyamba okulongoosa ffoomu n’obuziba.
  • Smith Machine Split Squat, era emanyiddwa nga Bulgaria split squat, erimu okuteeka ekigere ekimu emabega wo ku katebe ate ng’ofukamira n’ekirala.
  • Smith Machine Overhead Squat erimu okukwata barbell waggulu w’omutwe gwo okumala entambula yonna, ekyetaagisa era ekirongoosa okutambula kw’ebibegabega n’okutebenkera.

Waakulu obulimba ebyamarga Smith Squat ye yabadde akola?

  • Dduyiro w’okunyiga amagulu nayo ayamba nnyo Smith Squats kuba essira aliteeka ku binywa by’omubiri ebya wansi bye bimu naye nga bikusobozesa okusitula emigugu emizito awatali bulabe, ekiyinza okuyamba okuzimba amaanyi n’ebinywa mu ngeri ennungi.
  • Deadlifts zisobola okutumbula emigaso gya Smith Squats nga tezitunuulidde mubiri gwa wansi gwokka wabula n’ebinywa by’omugongo n’eby’omusingi, okutumbula amaanyi g’omubiri okutwalira awamu n’okutebenkera, ebikulu ennyo mu kukola squats mu ngeri entuufu era nga tewali bulabe.

Ebifaananyi ez'okusobola okutandika Smith Squat ye yabadde akola

  • Smith ekyuma ekikuba dduyiro
  • Smith Squat ku bisambi
  • Smith machine dduyiro w’ekisambi
  • Enkola ya Smith Squat
  • Engeri y'okukolamu Smith Squat
  • Smith machine okukola dduyiro w’omubiri ogwa wansi
  • Omulagirizi wa ffoomu ya Smith Squat
  • Okunyweza ekisambi n’ekyuma kya Smith
  • Emigaso gya Smith Squat
  • Smith ekyuma squat okusomesa