Smith Full Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Smith Full Squat

Smith Full Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya m'munsi mwa thupi, kuphatikizapo quadriceps, hamstrings, ndi glutes, komanso kuchitapo kanthu pachimake. Ndizoyenera kwa oyamba kumene komanso othamanga apamwamba, monga makina a Smith amapereka bata ndi kulamulira, kuti zikhale zosavuta kusunga mawonekedwe oyenera. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera kamvekedwe ka minofu ndi mphamvu, komanso amathandizira kukhazikika, kukhazikika, komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Full Squat

• Kusunga chifuwa chanu mmwamba ndi msana wanu molunjika, yambani kutsitsa thupi lanu mwa kugwada ndikukankhira m'chiuno ngati kuti mwakhala pampando.
• Pitirizani kutsitsa thupi lanu mpaka ntchafu zanu zifanane ndi nthaka, kuonetsetsa kuti mawondo anu akugwirizana ndi zala zanu ndipo osapitirira.
• Imani kaye pang'ono pamalo a squat, kenaka kanikizani zidendene zanu kuti mubwerere pomwe munayambira, ndikukulitsa miyendo yanu.
• Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Smith Full Squat

• Khalani ndi Kaimidwe: Cholakwika chimodzi chofala ndikuzungulira kumbuyo kapena kutsamira patali kwambiri, zomwe zingayambitse kuvulala. Nthawi zonse sungani msana wanu molunjika ndi chifuwa mmwamba panthawi yonseyi. Kuyang'ana kwanu kuyenera kukhala patsogolo, osati pansi, kuti kukuthandizani kukhalabe ndi kaimidwe kameneka.
• Kuzama Kolondola: Gwirani pansi momwe kusinthasintha kwanu kumakulolani, mpaka ntchafu zanu zikhale zofanana ndi pansi. Anthu ena amalakwitsa kuti asatsike mokwanira, zomwe zimalepheretsa kuchita masewera olimbitsa thupi. Komabe, musakakamize thupi lanu kuti likhale lozama kwambiri kuposa momwe lingathere kuti musavulale.
• Kanikizani Zidendene: Mukayimirira kumbuyo, kanikizani zidendene zanu, osati zala zanu. Izi zimagwirizana

Smith Full Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Full Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Full Squat. Makina a Smith nthawi zambiri amalimbikitsidwa kwa oyamba kumene chifukwa ali ndi njira yotetezera chitetezo ndipo amalola kuti pakhale kayendetsedwe ka kayendetsedwe kake. Komabe, ndikofunikira kwa oyamba kumene kugwiritsa ntchito zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti awonetsetse njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Full Squat?

• Smith Machine Overhead Squat: Mwakusiyana uku, mumagwira bala pamwamba pazochita zolimbitsa thupi, kutsutsa kusamalitsa kwanu, kuyenda, ndi mphamvu zazikulu.
• Smith Machine Box Squat: Izi zimaphatikizapo kugwada pansi pa bokosi kapena benchi, kuyimitsa pansi, kenako ndikuyendetsa mmwamba, zomwe zimathandiza kukonza mawonekedwe anu ndikuyang'ana pa glute ndi hamstring minofu.
• Smith Machine Sumo Squat: Mu squat iyi, mumayika mapazi anu mokulirapo kusiyana ndi m'lifupi mwa chiuno ndi zala zanu zolozera kunja, kulunjika ntchafu zanu zamkati ndi glutes.
• Smith Machine Split Squat: Kusiyanaku kumaphatikizapo kuyika phazi limodzi kutsogolo kwa linalo m'malo ngati ma lunge, omwe amagwira mwendo uliwonse payekha ndikuwongolera bwino.

Izinto zokufunda ezishisa ezivumelekile Smith Full Squat?

• The Walking Lunge imathandiziranso Smith Full Squat pamene imagwira ntchito mofanana ndi minofu ya m'munsi ya thupi koma mosinthasintha, yosagwirizana, yomwe ingathandize kuthetsa kusamvana kulikonse kwa minofu ndikuwongolera kugwirizana.
• Potsirizira pake, Leg Press ndi ntchito yopindulitsa yophatikizana ndi Smith Full Squat chifukwa imalekanitsa quads, hamstrings, ndi glutes, zomwe zimalola kuti katundu wolemetsa azikwezedwa ndipo motero angapangitse kupindula kwakukulu m'magulu a minofuyi.