Smith Rack Kokani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mashini ya Smith

Ukuxhumana kwe Smith Rack Kokani

The Smith Rack Pull ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu kumbuyo kwanu, glutes, ndi hamstrings, komanso kugwirizanitsa pakati panu. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe amalola kusuntha koyendetsedwa bwino ndikuthandizira kukonza mawonekedwe ndi kaimidwe. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo lonse, kulimbikitsa kukula kwa minofu, ndi kukonza njira yonyamulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Rack Kokani

• Imani ndi mapazi anu motalikirana m'lifupi, kenaka pindani m'chiuno ndi m'mawondo kuti mugwire kapamwamba ndikugwira mopitirira malire, manja anu otalikirapo pang'ono kusiyana ndi m'lifupi mapewa.
• Mangirirani pachimake ndikusunga msana wanu mowongoka pamene mukukokera mipiringidzo mmwamba, kukulitsa chiuno ndi mawondo anu kuti muyime kwathunthu.
• Imani pang'ono pamwamba, kuonetsetsa kuti mapewa anu akukokera kumbuyo ndipo chifuwa chanu chatuluka.
• Pang'onopang'ono tsitsani bar kubwerera kumalo oyambira, kusunga kulamulira ndikusunga msana wanu molunjika panthawi yonseyi.

Izinto zokwenza Smith Rack Kokani

• **Sungani Msana Wosalowerera**: Cholakwika china chodziwika ndikuzungulira kumbuyo panthawi yokoka. Kuti mupewe izi, yang'anani pakukhalabe ndi msana wosalowerera muzochita zonse. Izi zikutanthauza kuti msana wanu uyenera kukhala wowongoka kuchokera kumutu mpaka kumchira wanu. Izi sizimangothandiza kuteteza kuvulala komanso zimatsimikizira kuti minofu yomwe ikukhudzidwayo ikugwira ntchito bwino.
• ** Kugwira Moyenera **: Manja anu ayenera kukhala kunja kwa mawondo anu, ndipo muyenera kugwiritsa ntchito mopitirira muyeso pa bala. Pewani kugwiritsa ntchito mosakanikirana (dzanja limodzi, dzanja limodzi pansi) chifukwa izi zingayambitse kusalinganika ndi kuvulala komwe kungatheke.

Smith Rack Kokani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Rack Kokani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Rack Pull. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira kangapo koyambirira kuti atsimikizire mawonekedwe ndi luso lolondola. Zochita izi ndizabwino pakumanga mphamvu kumbuyo, glutes, ndi hamstrings.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Rack Kokani?

• The Smith Machine High Rack Pull: Mtunduwu umaphatikizapo kuyika bar pamalo okwera, kuzungulira pakati pa ntchafu kapena kumtunda, komwe kumayang'ana kwambiri kumtunda ndi misampha.
• The Smith Machine Pansi pa Knee Rack Pull: Mu kusiyana kumeneku, kapamwamba kamakhala pansi pa mawondo, kutsindika m'munsi kumbuyo ndi hamstrings.
• The Smith Machine Stiff-Leg Rack Pull: Kusiyanaku kumaphatikizapo kusunga miyendo yanu molunjika pokweza, zomwe zimawonjezera kuika maganizo pa hamstrings ndi kutsika kumbuyo.
• The Smith Machine Single-Leg Rack Pull: Kusiyanaku kumaphatikizapo kukweza bar ndi mwendo umodzi pa nthawi, zomwe zingathandize kusintha mphamvu ndi mphamvu zosagwirizana.

Izinto zokufunda ezishisa ezivumelekile Smith Rack Kokani?

• Bent Over Rows: Zochita izi zimatha kupititsa patsogolo ubwino wa Smith Rack Pulls poyang'ana magulu a minofu omwewo, monga kumbuyo ndi biceps, koma mumayendedwe osiyana, omwe angathandize kupewa kusamvana kwa minofu.
• Barbell Shrugs: Zochita izi zimakwaniritsa Smith Rack Pulls poyang'ana minofu yapamwamba ya trapezius, yomwe imagwiritsidwanso ntchito pazitsulo zokopa, motero imapereka ntchito yowonjezereka ya thupi lapamwamba.