Smith Ng'ombe Kwezani

• Inhloko yeziNdawo: Makondo.
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Gastrocnemius
• Amashwa eqhapho: Soleus

Ukuxhumana kwe Smith Ng'ombe Kwezani

The Smith Calf Raise ndi masewera olimbitsa thupi omwe amayang'ana makamaka ndikumanga minofu ya ng'ombe, zomwe zimathandiza kuti pakhale mphamvu, mphamvu, ndi mphamvu ya mwendo. Masewerawa ndi abwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kulimbitsa mphamvu zawo zam'munsi kapena kusema minofu ya miyendo yawo. Anthu angasankhe Smith Ng'ombe Kukweza pamene amapereka kayendetsedwe koyendetsedwa ndi kukhazikika, kuchepetsa chiopsezo cha kuvulala ndi kulola kuyang'ana pa gulu la minofu, ndikupangitsa kuti likhale lothandizira pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Ng'ombe Kwezani

• Imani pa nsanja yokwezeka kapena mbale yolemera ndi mipira ya mapazi anu m'mphepete ndipo zidendene zanu zikulendewera.
• Yambani ndikutsitsa zidendene zanu momwe mungathere, kutambasula minofu yanu ya ng'ombe.
• Kenaka, kanikizani ku zala zanu, kukweza thupi lanu mmwamba ndikugwirizanitsa minofu ya ng'ombe yanu.
• Pang'onopang'ono dzichepetseni mmbuyo kumalo oyambira, kubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Smith Ng'ombe Kwezani

• ** Pitirizani Kuyenda Kwambiri **: Onetsetsani kuti mukukulitsa akakolo anu pamwamba pa mayendedwe ndikugwetsa zidendene zanu pansi momwe mungathere pansi. Izi zimapatsa ng'ombe yanu kusuntha kokwanira, komwe ndi kofunikira pakukulitsa kukhudzidwa kwa minofu. Pewani kulakwitsa kofala pochita hafu reps, zomwe zimachepetsa mphamvu ya masewerawo.
• **Yendetsani Mayendedwe**: Pewani kudumpha kapena kugwiritsa ntchito liwiro kuti mukweze kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. M’malo mwake, kwezani ndi kuchepetsa kulemera kwake pang’onopang’ono, molamulirika. Izi zimathandiza kugwirizanitsa minofu ya ng'ombe panthawi yonse yochita masewera olimbitsa thupi.
• **Kupuma Moyenera**: Kupuma

Smith Ng'ombe Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Ng'ombe Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Calf Raise. Ndi masewera osavuta omwe amalimbana kwambiri ndi minofu ya ng'ombe. Komabe, ndikofunikira kugwiritsa ntchito kulemera kopepuka poyambira ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi awonetse kaye masewerawa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, tikulimbikitsidwa kuti muyambe ndi kulemera kochepa ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Ng'ombe Kwezani?

• Seated Smith Machine Mwana Wa ng'ombe Kwezani: Kusinthaku kumachitika mutakhala pa benchi, ndi barbell ikukhazikika pa ntchafu zanu, pafupi ndi mawondo anu.
• Smith Machine Mwana Wa ng'ombe Kwezani ndi Mwendo Umodzi: Kusiyanaku kumachitika poyimirira mwendo umodzi, mwendo wina ukupindika, ndipo chotchinga chimakhala pamapewa anu.
• Smith Machine Donkey Mwana Wang'ombe Kwezani: Uku ndikusintha komwe mumapindika m'chiuno, ndikupumira kumbuyo kwanu, kutsanzira malo okweza mwana wa bulu.
• Smith Machine Ng'ombe Imakweza ndi Zidendene Zokwezeka: Kusiyanaku kumachitika poyimirira pa nsanja yokwezeka kapena mbale yolemetsa, yomwe imalola kuyenda kochulukirapo.

Izinto zokufunda ezishisa ezivumelekile Smith Ng'ombe Kwezani?

• Jumping Rope: Zochita izi zimapangitsa kuti Smith Ng'ombe ikhale yopindulitsa kwambiri popititsa patsogolo thanzi la mtima, mphamvu, ndi mphamvu, komanso kulimbitsa minofu ya mwana wa ng'ombe mwa kulumpha mobwerezabwereza.
• Mapapo: Mapapo amathandizira Smith Ng'ombe Akukweza poyang'ana osati ana a ng'ombe okha, komanso ma quads, hamstrings, ndi glutes, kupereka kulimbitsa thupi mozama kwa thupi komanso kuthandizira kulimbitsa mphamvu ndi chitukuko cha minofu yosiyanasiyana ya miyendo.