Smith Low Bar Squat

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

Ukuxhumana kwe Smith Low Bar Squat

Smith Low Bar Squat ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'munsi mwa thupi, makamaka quadriceps, hamstrings, ndi glutes, komanso kugwirizanitsa pakati. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, popeza makina a Smith amapereka bata ndi chitsogozo panthawi yonse ya squat. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kulimbitsa mphamvu zathupi, kuwongolera bwino, ndikuwonjezera minofu, zomwe zimapangitsa kuti zikhale zothandiza kwa iwo omwe akufuna kukhala olimba komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Low Bar Squat

• Imani ndi mapazi anu m'lifupi m'lifupi ndi kutsogolo kwanu pang'ono, kenaka masulani chotchingacho powongola torso ndi miyendo yanu.
• Tsitsani thupi lanu mu squat mwa kugwada pa mawondo ndikukankhira m'chiuno, kusunga chifuwa chanu ndi msana wanu molunjika, mpaka ntchafu zanu zikhale zofanana ndi pansi.
• Imani pang'onopang'ono pansi pa squat, kuonetsetsa kuti mawondo anu akugwirizana ndi mapazi anu ndipo osapitirira zala zanu.
• Kanikizani zidendene zanu kuti muyimenso pamalo oyambira, kuwongola miyendo yanu ndi chiuno, ndikuwongolera msana wanu ndi chifuwa chanu. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna chobwereza.

Izinto zokwenza Smith Low Bar Squat

• Kaimidwe Koyenera: Mapazi anu ayenera kukhala motalikirana ndi mapewa motalikirana kapena kufalikira pang'ono, ndi zala zolozera kunja pang'ono. Kuyimirira kumeneku kumapereka maziko okhazikika komanso kumathandizira kuti ma glutes ndi hamstrings azilumikizana bwino. Kulakwitsa kofala kupewedwa: Kaimidwe kakang'ono kwambiri kapena kokulirapo kungayambitse kusakhazikika komanso kusagwira bwino ntchito kwa minofu.
• Sungani Neutral Spine: Ndikofunikira kuti msana wanu ukhale wowongoka komanso chifuwa chanu m'mwamba nthawi yonseyi. Izi zimathandiza kuteteza msana ndikuonetsetsa kuti minofu ikugwira ntchito moyenera. Zolakwika zomwe muyenera kuzipewa: Kuzungulira kapena kupindika kwambiri kumbuyo kungayambitse vuto lalikulu

Smith Low Bar Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Low Bar Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Smith Low Bar Squat. Komabe, ndikofunikira kuzindikira kuti mawonekedwe oyenera ndi njira ndizofunikira kuti mupewe kuvulala ndikuwonetsetsa kuti masewerawa ndi othandiza. Ndibwino kuti muyambe ndi kulemera kopepuka kuti muzolowerane ndi kayendetsedwe kake ndipo pang'onopang'ono muwonjezere kulemera pamene mukukula. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi wanu kapena wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu mutangoyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Low Bar Squat?

• Smith Machine High Bar Squat ndi kusiyana komwe bar imayikidwa pa misampha yapamwamba, kutsindika quadriceps ndi glutes.
• Smith Machine Box Squat imakulimbikitsani kuti mukhale kumbuyo, kugwiritsira ntchito hamstrings ndi glutes kwambiri.
• Smith Machine Overhead Squat ndikusintha kovutirapo komwe kumayang'ana mapewa anu, pachimake, ndi miyendo nthawi imodzi.
• Smith Machine Split Squat imalekanitsa mwendo umodzi nthawi imodzi, kukupatsani masewera olimbitsa thupi omwe mumawakonda kwambiri ma quads, hamstrings, ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Smith Low Bar Squat?

• The Leg Press imathandizira Smith Low Bar Squat poyang'ana pa quadriceps, hamstrings, ndi glutes, mofanana ndi squat, koma amalola kuti malo olamulira azitha kuyang'ana pa mphamvu ya mwendo ndi kupirira popanda chigawo chapakati.
• The Walking Lunge ndi ntchito ina yabwino kwambiri yothandizirana chifukwa imakhudzanso minofu ya m'munsi mwa thupi monga glutes, hamstrings, ndi quadriceps koma imawonjezera chinthu chokhazikika ndi kayendetsedwe ka ntchito, zomwe zingathandize kupititsa patsogolo kukhazikika ndi ntchito mu squat.