Smith robetse phahamisa

• Bosete bo: Ditlhakase
• Ditlhaloso: Moshidi wa Smith.
• Ditšhene tše Pelo: Gluteus Maximus
• Ditšhene tše Tòna: Gastrocnemius, Sartorius

Letsatsi la Smith robetse phahamisa

Smith lying lift ke boitšhidullo bja tlwaetšo ya matla bjoo kudu-kudu bo lebišitšego go quadriceps, glutes le hamstrings, bo nea boitšhidullo bjo bo feletšego bakeng sa mmele wa gago wa ka tlase. Ke kgetho e botse kudu go bobedi bao ba thomago le bao ba ratago go itšhidulla ba maemo a godimo, ka ge motšhene wa Smith o fa go tsepama, go dira gore go be bonolo go boloka sebopego se se swanetšego. Batho ka o tee ka o tee ba ka nyaka go dira boitšhidullo bjo bakeng sa go godiša matla a bona a ka tlase ga mmele, go kaonefatša tlhaloso ya mešifa le go thekga teka-tekano ya mmele ka kakaretšo le go tsepama.

Go seka: Phuto ka Phuto Smith robetse phahamisa

• Robala fase ka mokokotlo fase goba pankeng ya sephaphathi ka fase ga barbell, o e beye mothalong le sehuba sa gago.
• Fihlelela godimo gomme o sware barbell ka go swara ka godimo ga seatla, diatla di arogane go se nene go feta bophara bja magetla, gomme o e lokolle go tšwa go dipekere tša polokego.
• Theoša barbell go leba sehubeng sa gago mola o dutše o boloka di- elbow tša gago di le ka khutlo ya 90-degree, gomme o kgonthišetše gore mokokotlo wa gago o bataletšego fase goba pankeng.
• Kgoromeletša barbell morago godimo go fihlela matsogo a gago a katološwa ka botlalo, ke moka o boeletše motšhene bakeng sa palo yeo o e nyakago ya dipoeletšo.

Dithuto tsa go seka Smith robetse phahamisa

• Ruthetša: Pele o thoma ka Smith lying lift, ruthetša mešifa ya gago ka cardio e itšego e bofefo le go otlolla. Se se ka se thibele dikgobalo feela eupša gape se tla go thuša go dira boitšhidullo ka mo go atlegilego kudu.
• Thoma ka Dikelo tše Bofefo: Ge e ba o sa tšwa go thoma go Smith lying lift, thoma ka dikelo tše bofefo go hwetša maikutlo a motšhene. Ganyenyane-ganyenyane oketša boima bja mmele ge o dutše o phuthologile kudu ka go itšhidulla. Go phagamiša dilo tše boima kudu ka pela kudu go ka lebiša go sebopego se se fokolago le dikgobalo tšeo di ka bago gona.
• Laola Metsamao ya Gago: Ge o dira Smith lying lift, laola baara

Smith robetse phahamisa Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Smith robetse phahamisa?

Ee, bao ba thomago ba ka dira boitšhidullo bja Smith lying lift, eupša go bohlokwa go diriša boima bjo bonyenyane go thoma le go kgonthišetša foromo e swanetšego go efoga go gobala. Gape go a hola go ba le motlwaetši wa motho ka noši goba motho yo a nago le phihlelo yo a yago go itšhidulla a hlokometše ka makga a sego kae a mathomo go kgonthišetša gore boitšhidullo bo dirwa ka mo go nepagetšego. Motšhene wa Smith o ka fa maemo a polokego go bao ba thomago ka ge o laola tsela ya barbell, go dumelela motho ka noši go tsepamiša kgopolo go dikgato tša go phagamiša le go theoša tša boitšhidullo.

Ke eng tse di tsweletseng tsa Smith robetse phahamisa?

• The Close-Grip Smith Machine Lying Triceps Extension ke phapano moo o beago diatla tša gago kgauswi mmogo godimo ga baara, se se oketša go tsepelela hlogong ya ka thoko ya triceps.
• The Reverse-Grip Smith Machine Lying Triceps Extension e akaretša go swara baara ka go swara ka fase ga seatla, phapano ye e gatelela hlogo ya magareng ya triceps.
• The One-Arm Smith Machine Lying Triceps Extension ke boitšhidullo bja lehlakore le tee bjo bo go dumelelago go tsepamiša kgopolo letsogong le lengwe le le lengwe ka botee, go thuša go lokiša go se lekalekane le ge e le gofe ga mešifa.
• Smith Machine Lying Triceps Extension with a Pause ke phapano moo o khutšago ka fase ga motšhene, yeo e oketšago nako ka fase ga kgatelelo gomme e ka lebiša go kgolo ye kgolo ya mešifa.

Ke eng ditintlha tse di lekanang le tse Smith robetse phahamisa?

• Close-Grip Bench Press e tlaleletša gape le Smith Lying Lift ka ge e lebišitše tlhokomelo go triceps le mešifa ya sefuba, go swana le Smith Lying Lift, gomme go swana mo go ka thuša go kaonafatša tekano ya mešifa le kgokagano.
• Overhead Tricep Extension ke boitšhidullo bjo bongwe bjo bo tlaleletšago Smith Lying Lift ka gobane bo arola triceps, go swana le Smith Lying Lift, gomme e ka thuša go kaonafatša bobedi maatla a mešifa le kgotlelelo matsogong.