Smith Zercher Squat

• Kōaro Tinana: Kakī
• Taputapu: Mīhini Smith

Whakataki ki te Smith Zercher Squat

Ko te Smith Zercher Squat he whakakorikori tinana o raro e aro nui ana ki nga whaa, glutes, me nga hamstrings, me te whakauru ano i te tinana me te tinana o runga. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa, mai i te hunga kaitoi ki nga kaitakaro matatau, na te pumau o te miihini Smith. Kei te pirangi nga tangata ki te mahi i tenei mahi na te mea e tuku ana i te mahi whakangungu whanui, te whakapai ake i te kaha, te toenga, me te whakamaarama uaua, ka waiho hei taapiri nui ki nga mahinga tinana.

Whakarite i te: He Whakateretere-Whakamārama Smith Zercher Squat

• Kia noho tika, kia tika to tuara ka piko ki raro kia whakarara o ou huha ki te papa, kia kore e toro atu o turi ki mua i ou maihao.
• Tatari mo te wa poto ki raro o te tuutuu, kia mau tonu to uho, kei te tika tonu to tuara.
• Panahia o rekereke kia hoki ki runga ki te tuunga timatanga, totoro katoa o waewae engari kaua e kati o turi.
• Whakahokia te mahi mo te maha o nga tuurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa i ia tukurua.

Nga Tohu mō te Whakaputa Smith Zercher Squat

• **Whakamahia To Kore**: He mea nui tenei mo te mau tonu me te taurite i te wa e mahi ana. I mua i to tiimata i te tukinga, whakakoia to puku me te mea ka whiua koe ki te puku. Ka awhina tenei ki te tiaki i to tuara o raro me te whakarite kei te whakamahi tika koe i ou uaua.
• **Whakahaerehia To Nekehanga**: I a koe e mahi ana i te Smith Zercher Squat, he mea nui kia neke i runga i te mana whakahaere. Whakahekea to tinana kia ata noho, okioki paku ki raro o te squat, katahi ka pana whakamuri. A ape i te tuku tere ki raro, te pekepeke ranei ki raro o te squat, na te mea ka puta he whara.
• ** Kia mau ki to tuara

Smith Zercher Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Smith Zercher Squat?

Ae, ka taea e te hunga timata te mahi Smith Zercher Squat, engari me tupato ratou. He tino uaua tenei mahi na te mea he pai te ahua, he taurite me te kaha. He mea nui mo te hunga timata ki te timata ki te taumaha mama, ara ki te pae noa ranei kia tika ai te ahua. He pai ano te whai i tetahi kaiwhakangungu whaiaro, i tetahi tangata mohio ranei e whakaatu ana i te mahi i te tuatahi ki te whakarite tikanga tika. Me mahara tonu ki te whakamahana i mua i te tiimata i tetahi mahi me te whakarongo ki to tinana kia kore ai e whara.

He aha ngā rerekētanga māori o te Smith Zercher Squat?

• Ko te Squat Mua: He rite ki te Smith Zercher Squat, ko te tuunga o mua ka whakanoho i te paera ki runga i ou pokohiwi i mua i to tinana, me te hiahia kia nui ake te toenga me te whakauru i nga roopu uaua rereke.
• Ko te Goblet Squat: I tenei rereketanga, ka mau koe i te kettlebell, te dumbbell ranei i to uma, ka ngawari ake i to tuara i te wa e mahi ana koe i te tinana.
• The Overhead Squat: Ko tenei rereketanga wero e hiahia ana koe ki te pupuri i te paera ki runga puta noa i te squat, me te whakauru i o pakihiwi, ringa, me te matua.
• Te Whakamuri: Koinei te rerekeetanga o te squat tino noa, kei te tuuhia te barbell ki runga i ou pokohiwi i muri i to kaki, ka taea e koe te hapai ake i te taumaha me te arotahi ki to tinana o raro.

He aha ngā mahi whakapaipai mō te Smith Zercher Squat?

• Nga Whakamate: Ka whakakiia e te Deadlifts a Smith Zercher Squats ma te arotahi ki te mekameka o muri, tae atu ki nga hamstrings, glutes, me te tuara o raro, ka awhina i te whakataurite i te kaha o te kaha me te whakawhanaketanga o nga uaua i tutuki ma te pupuhi.
• Lunges: Ko nga Lunges he mahi tino pai i te mea e aro ana ratou ki nga whaawha, glutes, me nga hamstrings, he rite ki te Smith Zercher Squat, engari he wero ano hoki i te toenga me te kaha kotahi, ka taea te awhina i te tinana katoa me te aukati i te whara.