Smith Chair Squat

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Mīhini Smith
• Kōaro Mīhini: Quadriceps, Soleus
• Kōaro Tuarua: Adductor Magnus, Gluteus Maximus

Whakataki ki te Smith Chair Squat

Ko te Smith Chair Squat he mahi whakapakari kaha e aro nui ana ki nga glutes, quads, me te hamstrings, me nga painga tuarua ki te matua me te tuara o raro. He pai tenei mahi mo te hunga katahi ka timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka pumau me te mana whakahaere, ka whakaiti i te tupono o te whara. Ka hiahia nga tangata takitahi ki te whakauru i te Smith Chair Squat ki roto i o raatau mahi ki te whakapai ake i te kaha o te tinana, te whakaniko i te whakamaramatanga o nga uaua, me te awhina i nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Smith Chair Squat

• Whakahekea to tinana ki raro me te mea kei te noho koe ki runga i te tuuru, kia mau tonu to tuara kia tika me ou turi kia rite ki o waewae.
• Haere tonu ki raro kia noho whakarara o huha ki te papa, kia kaua e toro atu o turi ki mua i ou maihao.
• Panahia o rekereke ki te hoki ki te tuunga timatanga, kia mau tonu to tuara kia tika, kia mau tonu to kaupapa puta noa i te nekehanga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Smith Chair Squat

• **Kia Puka Tika**: Ko te mea nui ki te Smith Chair Squat whai hua ko te pupuri i te ahua tika puta noa i te mahi. Kia mau tonu to uma ki runga, whakamuri tika, ka titiro whakamua. I a koe e tupapaku ana, kia rite ou turi ki o waewae, me whai koe ki te whakaheke i ou hope kia rite ra ano ki ou turi. A ape i te anga whakamua, te tuku ranei i ou turi ki mua i ou maihao, na te mea ka whara tenei.
• **Te Nekehanga Whakahaere**: Ko te hapa noa he tere rawa te mahi squat. Ko te Smith Chair Squat me puhoi me te whakahaere. Ma tenei ka taea te whakauru i nga uaua me te whakaiti i te tupono o te whara

Smith Chair Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Smith Chair Squat?

Ae, ka taea e te hunga timata te mahi Squat Chair Squat. He mahi tino pai mo te hunga timata na te mea ka awhina te miihini Smith ki te whakapumau i te nekehanga, kia maamaa ake te aro ki te ahua me te tikanga. Heoi, he mea nui kia tiimata me te taumaha ngawari me te piki haere i te wa e pai haere ana te kaha. He mea nui ano te whakarite i te ahua tika kia kore ai e whara. Ki te kore e tino mohio, he pai tonu te tono mo te arahi mai i tetahi tohunga ngaio tinana.

He aha ngā rerekētanga māori o te Smith Chair Squat?

• Ko te Heamana Waewae-Waewae Smith Squat: Ko tenei rereketanga ka hiahia koe ki te hiki i tetahi waewae mai i te whenua ka mahi i te pupuhi i runga i te waewae kotahi, ka piki ake te uaua me te aro ki to pauna me to pumau.
• Smith Chair Squat with Calf Raise: Whai muri i te tu mai i te tuupapa, whakauruhia he hikiranga kuao kau ki roto i te nekehanga kia uru ai o uaua kuao kau me te taapiri i tetahi wero ki te mahi.
• Smith Chair Squat with Resistance Band: Whakanohoia he here atete ki to huha kia nui ake ai te uaua me te whakauru atu i ou uaua me nga uaua huha i te wa o te tuupapa.
• Smith Chair Squat with Medicine Poi: Puritia he poi rongoa me nga ringa e rua ki to uma i a koe e mahi ana i te squat, me te taapiri i te wero me te mahi i to matua me to tinana o runga.

He aha ngā mahi whakapaipai mō te Smith Chair Squat?

• Ka taea e Leg Presses te taapiri atu ki tetahi mahinga whakangungu e uru ana ki nga Smith Chair Squats na te mea ka aro ano ratou ki nga uaua o raro o te tinana, ina koa ko nga whaawha, te hamstrings, me te glutes, me te tuku i te hiki taumaha i roto i te taiao whakahaere.
• Ko nga Deadlifts e whakakii ana i a Smith Chair Squats ma te mahi i te tinana o raro, tae atu ki nga hamstrings me te glutes, engari ka uru ano ki te tuara o raro me te matua, na reira ka whakatairanga i te whakangungu kaha ake o te tinana.