Smith atagona

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Gastrocnemius, Sartorius

Ukuxhumana kwe Smith atagona

The Smith lying lift ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, omwe amapereka kulimbitsa thupi kwathunthu kwa thupi lanu lakumunsi. Ndi njira yabwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi, popeza makina a Smith amapereka bata, zomwe zimapangitsa kukhala kosavuta kusunga mawonekedwe oyenera. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kusintha matanthauzidwe a minofu, ndikuthandizira kukhazikika kwa thupi lonse ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith atagona

• Gona chagada pansi kapena pa benchi lathyathyathya pansi pa barbell, ndikuyiyika molingana ndi chifuwa chanu.
• Kwezerani mmwamba ndikugwira belulo ndikuligwira mopitilira, manja otalikirapo pang'ono kuposa m'lifupi mwake mapewa, ndikuchimasula pazikhomo zachitetezo.
• Tsitsani belu lolowera pachifuwa chanu kwinaku mukusunga zigongono zanu pamtunda wa digirii 90, ndipo onetsetsani kuti msana wanu ndi wathyathyathya pansi kapena benchi.
• Kanikizani barbell m'mwamba mpaka manja anu atatambasula, kenaka bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Smith atagona

• Kutenthetsa: Musanayambe ndi Smith akugona, tenthetsani minofu yanu ndi cardio yowala ndi kutambasula. Izi sizidzangoteteza kuvulala komanso kukuthandizani kuchita masewera olimbitsa thupi bwino.
• Yambani ndi Zolemera Zowala: Ngati ndinu watsopano ku Smith akugona, yambani ndi zolemera zopepuka kuti mumve za kayendedwe. Pang'onopang'ono onjezerani zolemera pamene mukukhala omasuka ndi masewera olimbitsa thupi. Kukweza kolemera kwambiri posachedwa kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
• Lamulirani Mayendedwe Anu: Pamene mukukweza Smith akugona, yang'anirani bala

Smith atagona Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith atagona?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith akunama, koma ndikofunikira kugwiritsa ntchito kulemera kopepuka kuti muyambe ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyamba kuti atsimikizire kuti masewerawa akuchitika moyenera. Makina a Smith angapereke mlingo wa chitetezo kwa oyamba kumene pamene amayendetsa njira ya barbell, kulola munthu kuti aganizire za kukweza ndi kutsika kwa zochitikazo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith atagona?

• Makina a Close-Grip Smith Akunama Triceps Extension ndikusintha komwe mumayika manja anu pafupi ndi bar, izi zimawonjezera chidwi pamutu wotsatira wa triceps.
• The Reverse-Grip Smith Machine Anama Triceps Extension imaphatikizapo kugwira bala ndi kugwirizira m'manja, kusiyana uku kumatsindika mutu wapakatikati wa triceps.
• The One-Arm Smith Machine Akunama Triceps Extension ndi masewera olimbitsa thupi omwe amakulolani kuyang'ana pa mkono uliwonse payekha, ndikuthandizira kukonza kusamvana kulikonse kwa minofu.
• The Smith Machine Anama Triceps Extension ndi Pause ndi kusiyana komwe mumayima pansi pa kayendetsedwe kake, komwe kumawonjezera nthawi yopanikizika ndipo kungayambitse kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Smith atagona?

• The Close-Grip Bench Press imathandiziranso Smith Lying Lift pamene ikuyang'ana pa triceps ndi minofu ya pachifuwa, mofanana ndi Smith Lying Lift, ndipo kufanana kumeneku kungathandize kupititsa patsogolo mgwirizano wa minofu ndi kugwirizana.
• The Overhead Tricep Extension ndi ntchito ina yomwe ikugwirizana ndi Smith Lying Lift chifukwa imapatula triceps, yofanana ndi Smith Lying Lift, ndipo ingathandize kupititsa patsogolo mphamvu zonse za minofu ndi kupirira m'manja.