Smith akugwada kukankha kumbuyo

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe Smith akugwada kukankha kumbuyo

The Smith kugwada kumbuyo kukankha ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya gluteal, kuthandiza kumveketsa ndi kulimbitsa matako anu. Ndioyenera kwa aliyense amene akufuna kukulitsa mphamvu zochepetsera thupi ndi kukhazikika, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi apamwamba. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera kutanthauzira kwa minofu, komanso zimathandizira kukonza kaimidwe komanso kuchepetsa chiopsezo cha kuvulala pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith akugwada kukankha kumbuyo

• Dzikhazikitseni pamalo ogwada kutsogolo kwa bala, bondo lanu lakumanja lili pansi ndi phazi lanu lakumanzere pansi pa kampando, zala zanu zikulozera pansi.
• Gwirani kapamwamba ndi manja onse awiri kuti mukhale bata, nsana wanu ukhale wowongoka ndipo mutu wanu ukuyang'ana kutsogolo.
• Kanikizani phazi lanu lakumanzere mmwamba ndikubwerera kumbuyo ku bar, pogwiritsa ntchito glutes ndi hamstrings, mpaka mwendo wanu utalikidwe kumbuyo kwanu.
• Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake, ndikubwereza chiwerengero chomwe mukufuna kubwereza musanasinthe ku mwendo wina.

Izinto zokwenza Smith akugwada kukankha kumbuyo

• Mayendedwe Oyendetsedwa: The Smith akugwada kukankha kumbuyo sikungokhudza liwiro, koma kuwongolera. Onetsetsani kuti mukuchita masewera olimbitsa thupi pang'onopang'ono komanso ndi mphamvu zonse. Kusuntha kofulumira komanso kosalamulirika kungayambitse kuvulala ndipo sikungayang'ane minofu bwino.
• Kuwonjezera Kwathunthu: Kuti mupindule kwambiri ndi ntchitoyi, muyenera kutambasula mwendo wanu nthawi zonse. Komabe, pewani kutseka bondo lanu pamwamba pa kayendetsedwe kake, chifukwa izi zingayambitse mavuto ndi kuvulala kotheka.
• Sungani Moyo Wanu Wotanganidwa: Cholakwika chimodzi chomwe muyenera kupewa ndikusagwiritsa ntchito pachimake pakuchita masewera olimbitsa thupi. Kusunga pachimake chanu cholimba kumathandizira kuti mukhale okhazikika komanso okhazikika, komanso gwiritsani ntchito abs yanu.
• Kupuma Moyenera

Smith akugwada kukankha kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith akugwada kukankha kumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith akugwada kumbuyo. Zochita izi ndizabwino kwambiri polimbana ndi minofu ya glute. Komabe, ndikofunikira kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zothandiza kwa oyamba kumene kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziwayang'anira poyamba. Komanso, oyamba kumene ayenera kuyamba ndi zolemera zopepuka kuti azolowere kayendetsedwe kake asanawonjezere kulemera pang'onopang'ono pamene akupeza mphamvu ndi chidaliro.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith akugwada kukankha kumbuyo?

• The Cable Kneeling Rear Kick imaphatikizapo kugwiritsa ntchito pulley ya chingwe chochepa m'malo mwa makina a Smith, ndikupereka kupanikizika kosalekeza panthawi yonse yolimbitsa thupi.
• The Resistance Band Kneeling Rear Kick imagwiritsa ntchito gulu lokana lomwe limazungulira positi yolimba ndi bondo lanu, zomwe zimalola kukana kosinthika komanso kusinthasintha.
• The Bodyweight Kneeling Rear Kick ndikusintha kopanda zida komwe mumagwiritsa ntchito kulemera kwa thupi lanu kukana, zomwe zimapangitsa kukhala koyenera kulimbitsa thupi kunyumba.
• Ankle Weight Kneeling Rear Kick imaphatikizapo kumangirira zolemera mozungulira akakolo anu, ndikuwonjezera zovuta pamasewerawa.

Izinto zokufunda ezishisa ezivumelekile Smith akugwada kukankha kumbuyo?

• Kuthamanga kwa Bulu: Zochitazi zimayang'ananso pa glutes, makamaka gluteus maximus, yomwe ndi minofu yoyamba yomwe imagwiritsidwa ntchito panthawi ya Smith akugwada kumbuyo kukankha, motero kumapangitsa mphamvu ndi chipiriro cha minofuyi kuti ikhale yogwira ntchito kumbuyo.
• Mapapo: Mapapo amagwira ntchito m'munsi mwa thupi lonse, kuphatikizapo glutes, hamstrings, ndi quads, zomwe zimagwiritsidwa ntchito pogogoda kumbuyo kwa Smith, zomwe zimapangitsa kuti mapapu akhale ochita masewera olimbitsa thupi kuti apititse patsogolo mphamvu zochepetsera thupi komanso kulimbitsa thupi, zomwe zingathandize kuti thupi likhale lolimba. Smith akugwada kumenya kumbuyo.