Smith kumbuyo lunge

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

Ukuxhumana kwe Smith kumbuyo lunge

The Smith Rear Lunge ndi masewera olimbitsa thupi otsika omwe amalunjika ku quadriceps, glutes, ndi hamstrings, zomwe zimathandizira kuwongolera bwino, mphamvu, ndi kutanthauzira kwa minofu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa chazovuta zake zosinthika. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kulimbitsa mphamvu zathupi, kuwongolera masewera olimbitsa thupi, komanso kulimbikitsa kaimidwe kabwinoko komanso kuyenda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith kumbuyo lunge

• Imani ndi mapazi anu motalikirana m'chiuno, kenaka phazi limodzi kutsogolo kuti mukhale mopumira.
• Tsitsani thupi lanu popinda bondo lakumbuyo ndikuligwetsera pansi, kwinaku mukuyang'ana bondo lanu lakutsogolo pamwamba pa bondo lanu.
• Kanikizani chidendene cha phazi lanu lakutsogolo kuti mukweze thupi lanu kubwerera pomwe munayambira, kuwonetsetsa kuti mayendedwe anu akuchedwa komanso kuwongolera.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani miyendo ndikuchitanso kubwereza komweko kwa mwendo wina.

Izinto zokwenza Smith kumbuyo lunge

• Kaimidwe Koyenera: Sungani msana wanu mowongoka, pachifuwa, ndi kuyang'ana kutsogolo. Pewani kutsamira kutsogolo kapena kumbuyo chifukwa izi zingayambitse kupsinjika kapena kuvulala. Mapewa anu ayenera kukhala omasuka komanso osagwedezeka.
• Kuyenda Pang'onopang'ono ndi Kuwongolera: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Kuthamanga mothamanga kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke. Ganizirani za ubwino wa kayendetsedwe kake osati kuchuluka kwake.
• Kugawa Kulemera: Pamapapo, kulemera kwake kuyenera kugawidwa mofanana pakati pa mapazi onse awiri. Pewani kulemera kwambiri pa phazi lakutsogolo chifukwa izi zingayambitse bondo.
• Kugwiritsa Ntchito Smith Machine:

Smith kumbuyo lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith kumbuyo lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith kumbuyo. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira zoyesayesa zochepa zoyamba kupereka chitsogozo ndi ndemanga. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith kumbuyo lunge?

• Smith Machine Lunge yokhala ndi Kupotoza: Kuwonjezera kupotoza pansi pa phazi kumakhudza pachimake ndikuwongolera bwino.
• Smith Machine Lunge yokhala ndi Knee Lift: Kusinthaku kumawonjezera zovuta komanso kumapangitsa kusinthasintha kwa m'chiuno mwa kukweza bondo pamwamba pa phazi.
• Smith Machine Side Lunge: Kusiyanasiyana kumeneku kumayang'ana ntchafu zamkati ndi zakunja potuluka kumbali m'malo mopita kutsogolo kapena kumbuyo.
• Smith Machine Curtsy Lunge: Kusinthaku kumaphatikizapo kuponda phazi lakumbuyo kumbuyo ndi kudutsa phazi lakutsogolo, lomwe limalunjika ku glutes kuchokera mbali ina.

Izinto zokufunda ezishisa ezivumelekile Smith kumbuyo lunge?

• Leg Press: Chosindikizira cha mwendo ndi ntchito ina yomwe imayang'ana m'munsi mwa thupi, kuphatikizapo quads, hamstrings, ndi glutes. Itha kuthandizira kupititsa patsogolo mphamvu ndi mphamvu zomwe zimafunikira kuti achite bwino mapapu akumbuyo a Smith.
• Ng'ombe Imawuka: Ngakhale kuti mapapu akumbuyo a Smith amayang'ana kwambiri minofu yayikulu m'munsi mwa thupi, kukwera kwa ng'ombe kungathandize kulimbikitsa timinofu tating'onoting'ono ta ana a ng'ombe. Izi zimatha kuwongolera bwino komanso kukhazikika panthawi yakuyenda kwa mapapu.