Smith Seated Shoulder Press

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Smith Seated Shoulder Press

Smith Seated Shoulder Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma deltoids ndi triceps, kupititsa patsogolo kutanthauzira kwa minofu yam'mwamba ndikuwongolera kukhazikika kwa mapewa. Ndibwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi monga Smith makina amapereka kayendedwe kameneka, kuchepetsa chiopsezo cha kuvulala ndi kulola kuyang'ana pa mawonekedwe. Anthu amatha kusankha kuchita masewera olimbitsa thupiwa kuti alimbitse mphamvu zam'mwamba, kuwongolera kaimidwe, komanso kupititsa patsogolo luso lamasewera ndi zochitika zatsiku ndi tsiku monga kukankha kapena kukweza pamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Seated Shoulder Press

• Khalani pansi pa benchi ndi nsana wanu molunjika ndipo mapazi anu ali pansi, kenaka fikani mmwamba ndikugwira bala ndikugwira mopitirira malire, manja oyikidwa motalikirapo kusiyana ndi mapewa-m'lifupi.
• Tsegulani chotchingacho ndikuchitsitsa mpaka pamapewa, kuonetsetsa kuti zigongono zanu zapindika pamtunda wa digirii 90 ndipo manja anu ali oyima.
• Kanikizani bar m'mwamba mpaka manja anu atatambasula, koma pewani kutseka zigono zanu pamwamba pakuyenda.
• Pang'onopang'ono tsitsani kapamwamba mpaka pamapewa anu kuti mutsirize kubwereza kamodzi, kenaka bwerezani nambala yomwe mukufuna ya reps.

Izinto zokwenza Smith Seated Shoulder Press

• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, kwezani ndikutsitsa kapamwamba pang'onopang'ono komanso mowongolera. Izi sizingochepetsa chiopsezo chovulazidwa komanso zimakulitsa kukhudzidwa kwa minofu.
• Kuyenda Kwathunthu: Kulakwitsa kofala sikugwiritsa ntchito kusuntha konse. Yambani ndi bar pamapewa ndikusindikiza mpaka manja anu atatambasula koma osatsekedwa. Kenako, tsitsani mipiringidzoyo mpaka pamlingo wamapewa. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi.
• Osachulutsa: Peŵani chiyeso chokweza zolemera kuposa momwe mungathere. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi chotsitsa

Smith Seated Shoulder Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Seated Shoulder Press?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Smith Seated Shoulder Press. Ndibwino kuchita masewera olimbitsa thupi kuti mupange mphamvu pamapewa ndi kumtunda kwa thupi. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti apereke chitsogozo ndikuwonetsetsa chitetezo, makamaka kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Seated Shoulder Press?

• Barbell Seated Shoulder Press: Mofanana ndi makina a Smith, ntchitoyi imachitidwa ndi barbell, yomwe ingapangitse minofu yokhazikika.
• Atakhala Arnold Press: Amatchedwa Arnold Schwarzenegger, kusiyana kumeneku kumaphatikizapo kuzungulira mikono pamene mukukankhira ma dumbbells mmwamba, kulunjika mbali zosiyanasiyana za mapewa.
• Seated Military Press: Kusiyanasiyana kumeneku kumachitidwa ndi barbell, koma mosiyana ndi makina osindikizira a barbell, chogwirizira chimakhala chocheperako ndipo kapamwamba kamatsitsidwa kutsogolo kwa mapewa, kulunjika kutsogolo kwa deltoids kwambiri.
• Seated Machine Shoulder Press: Zochitazi zimachitidwa pamakina osindikizira pamapewa, omwe angapereke kukhazikika komanso njira yoyendetsera kayendetsedwe kake, ndikupangitsa kuti ikhale yabwino kwa oyamba kumene kapena omwe akuvulala.

Izinto zokufunda ezishisa ezivumelekile Smith Seated Shoulder Press?

• Kukweza Kutsogolo: Kukweza Kutsogolo kumangoyang'ana ma anterior deltoids, omwe amagwira ntchito limodzi ndi minofu yomwe imayang'aniridwa ndi Smith Seated Shoulder Press, kukulitsa mphamvu zamapewa ndikukhazikika.
• Mizere Yowongoka: Mizere Yowongoka imagwira ntchito zonse za deltoids ndi minofu ya trapezius. Mwa kuphatikiza izi, mutha kuwonetsetsa kuti simukunyalanyaza mbali iliyonse ya mapewa anu kapena chakumbuyo chakumbuyo, kupereka chothandizira chozungulira kwa Smith Seated Shoulder Press.