Smith Hip Thrust

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

Ukuxhumana kwe Smith Hip Thrust

Smith Hip Thrust ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma glutes ndi hamstrings, kupititsa patsogolo mphamvu zam'thupi ndi mphamvu. Masewerawa ndi abwino kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo machitidwe awo apansi ndi kukongola. Anthu amatha kusankha kuphatikiza ma Smith Hip Thrusts muzochita zawo zolimbitsa thupi chifukwa cha zopindulitsa zake pakuwongolera masewera olimbitsa thupi, kukulitsa mawonekedwe a thupi, komanso kulimbikitsa kukhazikika kwa minofu yonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Hip Thrust

• Khalani pansi ndi nsana wanu molunjika pa benchi lathyathyathya ndikugudubuza mipiringidzo pamiyendo yanu mpaka ifike pamwamba pa chiuno chanu.
• Ikani mapazi anu motalikirana m'lifupi mwake ndikuwonetsetsa kuti mawondo anu apindika pamakona a digirii 90.
• Kanikizani zidendene zanu kuti mukweze chiuno chanu ndi bar mpaka thupi lanu likhala molunjika kuchokera pamapewa mpaka mawondo anu.
• Tsitsani m'chiuno mwanu kubwerera kumalo oyambira, ndikuwonetsetsa kuyenda koyendetsedwa, ndikubwereza masewero olimbitsa thupi omwe mukufuna kuti mubwererenso.

Izinto zokwenza Smith Hip Thrust

• Mawonekedwe Olondola: Sungani mapazi anu pansi, m'lifupi mwake m'lifupi, ndipo mawondo anu amapindika pamtunda wa 90-degree pamene pamwamba pa kukankhira. Msana wanu uyenera kukhala wotsutsana ndi benchi yokhazikika, ndi mapewa anu pafupi ndi pamwamba pake. Pewani kupindika msana kapena khosi; sungani nawo mbali panthawi yonse yolimbitsa thupi. Kuyang'ana kwanu kuyenera kukhala kutsogolo, osati m'mwamba kapena pansi, kuti muthandizire kusalowerera ndale.
• Kuyenda Koyendetsedwa: Kuyenda kuyenera kuyendetsedwa, osati kuthamangira. Kanikizani zidendene zanu kuti mukweze bar, ndikufinya ma glutes anu pamwamba pakuyenda. Kenako, tsitsani kapamwamba mmbuyo ndikuwongolera. Pewani kugwetsa

Smith Hip Thrust Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Hip Thrust?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Hip Thrust. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse kuti mukugwiritsa ntchito mawonekedwe olondola ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetsetse kuti ali ndi luso loyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, onjezerani pang'onopang'ono kulemera kwanu pamene mukukhala omasuka komanso amphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Hip Thrust?

• Smith Machine Glute Bridge : Izi ndizochita zofanana ndi chiuno, koma msana wanu uli pansi m'malo okwera, zomwe zingathe kutsindika kwambiri glutes.
• Smith Machine Hip Thrust with Resistance Band: Kuonjezera gulu lotsutsa kuzungulira mawondo anu panthawi yomwe mukugwedeza m'chiuno kungathandize kugwirizanitsa gluteus medius ndi minimus kuti mukhale ndi masewera olimbitsa thupi ambiri.
• Smith Machine Hip Thrust yokhala ndi Mapazi Okwezeka: Poyika mapazi anu pa nsanja yokwezeka, mutha kuwonjezera kusuntha komanso kulimba kwa masewera olimbitsa thupi.
• Smith Machine Hip Thrust ndi Isometric Hold: Kusiyanaku kumaphatikizapo kugwira chiuno cham'chiuno pamwamba pa kayendetsedwe ka masekondi pang'ono kuti awonjezere kuthamanga kwa minofu ndikulimbikitsa kukula.

Izinto zokufunda ezishisa ezivumelekile Smith Hip Thrust?

• Squats: Squats ndi othandizira bwino a Smith Hip Thrusts popeza samangoyang'ana ma glutes ndi hamstrings komanso quadriceps ndi pachimake, zomwe zimapereka kulimbitsa thupi mozama kwambiri.
• Deadlifts: Deadlifts amagwira ntchito limodzi ndi Smith Hip Thrusts poyang'ana kumbuyo kwa unyolo - glutes, hamstrings, ndi m'munsi kumbuyo, motero kumapangitsa mphamvu zonse, kukhazikika, ndi kukhazikika.