Smith Deadlift

• Kōaro Tinana: Ngo-pango
• Taputapu: Mīhini Smith
• Kōaro Mīhini: Erector Spinae, Gluteus Maximus
• Kōaro Tuarua: Adductor Magnus, Hamstrings, Quadriceps, Soleus

Whakataki ki te Smith Deadlift

Ko te Smith Deadlift he mahi whakapakari kaha e aro atu ana ki nga uaua o to tuara o raro, o to tuara, me to hamstrings, he mea pai mo nga tangata takitahi e titiro ana ki te whakapai ake i o raatau kaha me te pumau. He pai mo te hunga timata me te hunga haere ki te omaoma na te arataki o te miihini Smith, e whakaiti ana i te tupono o te ahua he. Ka taea e te tangata te whiriwhiri i tenei mahi mo tona kaha ki te whakanui ake i te kaha o te tinana, te whakapai ake i te tu, me te awhina i nga mahi o ia ra, i etahi atu taakaro.

Whakarite i te: He Whakateretere-Whakamārama Smith Deadlift

• Me toro atu ki mua ka mau ki te pae o te miihini Smith me te awhi i runga i te ringa, kia mohio he whanui ake o ringaringa i o pakihiwi.
• Whakapikoa ou turi me te tuku iho i ou hope kia rite ra ano o huha ki te papa, kia tika to tuara, kia anga whakamua o kanohi.
• Panahia o rekereke kia tu tika, hikitia te pae i a koe e mahi pera ana, me te pupuri tonu i to matua me to tuara kia tika.
• Whakahokihia te nekehanga, piko o turi me te whakaheke i o hope ki raro ki te whakahoki i te paera ki te waahi timatanga, me te whakaoti kotahi te tukurua.

Nga Tohu mō te Whakaputa Smith Deadlift

• Kia mau tonu te Puka Tika: Kaua e huri i to tuara i te wa e hiki ana. Ka taea e tenei te whara kino. Engari, kia tika to tuara me to uma ki runga puta noa i te mahi. Whakauruhia to matua me te whakarite kia piki ake o hope, turi, me o pakihiwi i te wa ano.
• Whakamahia o Waewae, Ehara i to tuara: Ko te Smith Deadlift he mahi waewae, ehara i te mahi tuara. Me taraiwa koe i ou rekereke me te whakamahi i ou waewae ki te hiki i te taumaha, kaua ki to tuara o raro. Mena ka raru koe i to tuara o raro, kei te he koe.
• Kaua e Rere: He mea noa mo te tangata ki te ngana ki te hiki wawe i te taumaha,

Smith Deadlift He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Smith Deadlift?

Ae, ka taea e te hunga timata te mahi Smith Deadlift. Ko te tikanga, ko te whakamahi i te miihini Smith ka whai hua mo te hunga ka timata na te mea e whakarato ana i te huarahi arataki mo te pae, ka whakaiti i te tupono o te ahua he me te whara pea. Heoi, he mea nui mo te hunga timata ki te tiimata me te taumaha ngawari me te piki haere i te wa e pai ake ana, e kaha ake ana. He mea nui hoki ki te ako me te pupuri i te ahua tika hei aukati i te whara. Pērā i ngā mahi korikori tinana katoa, e taunaki ana kia whai tetahi tohunga whakapakari tinana, tangata kaikawe whakangungu ranei e whakaatu ana i te mahi i te tuatahi kia tika ai te tikanga.

He aha ngā rerekētanga māori o te Smith Deadlift?

• Ko te Stiff-Leg Smith Deadlift e arotahi ana ki nga hamstrings ma te pupuri i nga waewae kia tika, engari kaua e kati, i te wa e hiki ana.
• Ko te Waewae-Waewae Smith Deadlift he rerekee uaua e uru ana ki te hiki me te waewae kotahi, te whakapai ake i te toenga me te ruruku.
• Ko te Romanian Smith Deadlift he rerekee ka whakahekehia e koe te paera kia tae ra ano ki te taumata o waenga-hine, ka aro ki te nekehanga hinge hip.
• Ko te Rack Pull Smith Deadlift he awhe wahanga o te neke neke i reira ka timata te barbell i te taumata turi, ka whakaiti i te riu ki te tuara o raro me te aro nui ki te tuara o runga me nga mahanga.

He aha ngā mahi whakapaipai mō te Smith Deadlift?

• Romanian Deadlifts: He tino pai enei ki te Smith Deadlifts i te mea e aro nui ana ratou ki te nekehanga hinge hip, ka taea te whakapai ake i to ahua me to kaha i roto i te deadlift paerewa, i te wa e aro ana ki nga hamstrings me te tuara o raro.
• Ata Ataahua: Ka whakakiia ano e tenei mahi a Smith Deadlifts ma te aro ki te tuara o raro me nga uaua hamstring, he rite ki te deadlift, engari he rereke te tauira nekehanga ka taea te whakapai ake i te kaha me te ngawari.