Smith Deadlift

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

Whakataki ki te Smith Deadlift

Ko te Smith Deadlift he mahi whakapakari kaha e aro nui ana ki nga uaua o raro o te tinana, tae atu ki nga glutes, hamstrings, me te tuara o raro, me te whakauru ano i te tinana me te tinana o runga. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka mau tonu te miihini Smith, he maamaa ake te pupuri i te ahua tika. Ka hiahia nga tangata takitahi ki te mahi i tenei mahi hei whakapai ake i to raatau kaha katoa, kia pai ake te whakamaramatanga o nga uaua, me te whakanui ake i o raatau mahi mo nga mahi o ia ra.

Whakarite i te: He Whakateretere-Whakamārama Smith Deadlift

• Pikohia ki o hope me o turi me te pupuri i to tuara ki raro ki raro, ka mau i te pae me te mau o te ringa, he whanui ake nga ringa i te whanui o te pokohiwi.
• Panahia o rekereke ki te hiki i te pae ma te whakatika i ou hope me ou turi, kia piri tonu te pae ki to tinana, kia tika to tuara puta noa i te nekehanga.
• Kia tae koe ki te tu tonu me to uma ki runga me to pakihiwi ki muri, okioki mo te wa poto.
• Whakatahurihia te nekehanga ma te piko ki o hope me o turi ki te whakaheke i te pae ki tona turanga timatanga, me te whakarite kia mau tonu to tuara puta noa.

Nga Tohu mō te Whakaputa Smith Deadlift

• Te Turanga Tika: Kia mau ki te tuara koretake puta noa i te mahi. Kaua e huri i to tuara na te mea ka puta he whara nui. Engari, kia mau to uma me to tuara kia tika. Whakauruhia to matua me te whakarite kia rite to mahunga ki to tuara.
• Te Nekehanga Whakahaere: A ape i nga korikori. Whakahekea te pae i runga i te mana whakahaere, te whiri ki nga hope me te piko o nga turi. Me haere te pae ki runga, ki raro. Ko te tere i roto i te nekehanga, te whakamahi tere ranei ka puta he ahua kino me te whara pea.
• Katoa o te Motini: Me mohio ki te whakamahi i te katoa o nga nekehanga i roto i tenei mahi. Whakahekea te pae katoa

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, engari he mea nui ki te tiimata me te taumaha ngawari me te whakarite i te ahua tika kia kore ai e whara. He pai tonu te whai i tetahi kaiwhakangungu whaiaro, he tangata kaikawe whakangungu ranei hei arahi ia koe i te tuatahi. Ka taea e te miihini Smith te awhina i te pumau me te whakahaere, he maamaa ake mo te hunga timata ki te ako i te nekehanga mate. Heoi, he mea nui kia ahu whakamua ki nga taumahatanga kore utu ki te whakauru me te whakapakari i nga uaua whakapumau.

He aha ngā rerekētanga māori o te Smith Deadlift?

• Ko te Stiff-Leg Smith Deadlift e aro nui ana ki nga hamstrings, me noho tika o waewae, engari kaua e kati, i te wa e hiki ana.
• Ko te Kotahi-Waewae Smith Deadlift he mahi takitahi, ko te tikanga ka hiki koe me tetahi waewae i te wa kotahi, ka awhina i te whakatika i nga ngoikoretanga o nga uaua.
• Ko te Romanian Smith Deadlift he momo rerekee ka whakahekehia e koe te paera kia tae ra ano ki te taumata o waenganui-shin, kia tika tonu to tuara, e aro ana ki te tuara o raro me nga hamstrings.
• Ko te Reverse Grip Smith Deadlift he rerekee ka mau koe i te paera me o ringaringa e anga atu ana ki a koe, ka taea e koe te uru atu ki o biceps me o ringaringa i te wa e hiki ana.

He aha ngā mahi whakapaipai mō te Smith Deadlift?

• Piko ki runga Rarangi: Ko tenei mahi ka whakakiia te Smith Deadlifts i te mea e whakakaha ana i nga uaua o muri, ina koa ko te latissimus dorsi me te rhomboids, he mea tino nui mo te pupuri i te ahua me te tuunga tika i te wa e mate ana.
• Ko nga Whakatairanga Mate Rumania: Ko tenei mahi he rerekee o te mate whakaheke tawhito me te tino aro ki nga hamstrings me te tuara o raro, e awhina ana ki te whakarei ake i te kaha o te uaua me te manawanui e hiahiatia ana mo Smith Deadlifts.