Smith Deadlift

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus
• Amashwa eqhapho: Adductor Magnus, Hamstrings, Quadriceps, Soleus

Ukuxhumana kwe Smith Deadlift

The Smith Deadlift ndi masewera olimbitsa thupi omwe amalimbitsa minofu yomwe ili m'munsi mwanu, glutes, ndi hamstrings, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe akufunafuna kupititsa patsogolo mphamvu zawo komanso kukhazikika. Ndizoyenera kwa oyamba kumene komanso ochita masewera olimbitsa thupi apamwamba chifukwa cha kayendedwe ka makina a Smith, omwe amachepetsa chiopsezo cha mawonekedwe olakwika. Anthu amatha kusankha masewerawa kuti athe kulimbitsa thupi lonse, kuwongolera kaimidwe, ndikuthandizira kuchita zinthu zatsiku ndi tsiku kapena masewera ena.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Deadlift

• Fikirani kutsogolo ndikugwira chingwe cha makina a Smith ndikugwira mwamphamvu, kuonetsetsa kuti manja anu ndi otambalala kuposa mapewa anu.
• Phimbani mawondo anu ndikutsitsa chiuno mpaka ntchafu zanu zifanane ndi pansi, kusunga msana wanu molunjika ndi maso anu akuyang'ana kutsogolo.
• Kanikizani zidendene zanu kuti muyime mowongoka, kukweza mipiringidzo pamene mukutero, kwinaku mukusunga pachimake chanu komanso msana wanu mowongoka.
• Pang'onopang'ono mutembenuzire kayendetsedwe kake, pindani mawondo anu ndikutsitsa m'chiuno kuti mubwererenso bar kumalo oyambira, ndikumaliza kubwereza kamodzi.

Izinto zokwenza Smith Deadlift

• Sungani Fomu Yoyenera: Pewani kuzungulira kumbuyo kwanu panthawi yokweza. Izi zingapangitse munthu kuvulala kwambiri. M'malo mwake, sungani msana wanu molunjika ndi chifuwa chanu m'mwamba nthawi yonse yochita masewera olimbitsa thupi. Phatikizani pachimake ndipo onetsetsani kuti m'chiuno, mawondo, ndi mapewa anu akukwera nthawi yomweyo.
• Gwiritsani Ntchito Miyendo Yanu, Osati Msana Wanu: The Smith Deadlift ndizochita masewera olimbitsa thupi, osati kumbuyo. Muyenera kuyendetsa zidendene zanu ndikugwiritsa ntchito miyendo yanu kukweza kulemera kwanu, osati kumbuyo kwanu. Ngati mukumva kupsinjika m'munsi mwanu, mwina mukulakwitsa.
• Osathamanga: Nthawi zambiri anthu amayesa kukweza kulemera kwake mwachangu,

Smith Deadlift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Deadlift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Deadlift. Ndipotu, kugwiritsa ntchito makina a Smith kungakhale kopindulitsa kwa oyamba kumene chifukwa amapereka njira yowongoka ya bar, kuchepetsa chiopsezo cha mawonekedwe olakwika ndi kuvulala komwe kungatheke. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemetsa zopepuka ndikuwonjezeka pang'onopang'ono pamene akukhala omasuka komanso amphamvu. Ndikofunikiranso kuphunzira ndikusunga mawonekedwe oyenera kuti mupewe kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukhala ndi katswiri wodziwa masewera olimbitsa thupi kapena katswiri wodziwa masewera olimbitsa thupi kuti awonetsetse masewerawa kuti awonetsetse njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Deadlift?

• The Stiff-Leg Smith Deadlift imayang'ana pa hamstrings mwa kusunga miyendo molunjika, koma osatsekedwa, panthawi yokweza.
• The Single-Leg Smith Deadlift ndikusintha kovutirapo komwe kumaphatikizapo kukweza ndi mwendo umodzi, kuwongolera bwino komanso kulumikizana.
• The Romanian Smith Deadlift ndikusintha komwe mumatsitsa barbell mpaka itafika pakatikati pa shin, kuyang'ana pamayendedwe a hinge.
• Rack Pull Smith Deadlift ndi njira yokwera pang'ono yomwe barbell imayambira pamlingo wa mawondo, kuchepetsa kupsyinjika kumunsi kumbuyo ndikuyang'ana kwambiri kumtunda ndi misampha.

Izinto zokufunda ezishisa ezivumelekile Smith Deadlift?

• Romanian Deadlifts: Izi ndizothandizira kwambiri kwa Smith Deadlifts pamene akuyang'ana kwambiri pa kayendetsedwe ka chiuno, zomwe zingathe kupititsa patsogolo mawonekedwe anu ndi mphamvu zanu pakufa kwake, komanso kulunjika ku hamstrings ndi kumunsi kumbuyo.
• Good Mornings: Zochitazi zimakwaniritsanso Smith Deadlifts poyang'ana m'munsi kumbuyo ndi minofu ya hamstring, yofanana ndi imfa, koma ndi kayendedwe kosiyana komwe kungathandize kusintha mphamvu zonse ndi kusinthasintha.