Smith 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 Shoulder Press

Smith Shoulder Press ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri ma deltoids, triceps, ndi minofu yam'mbuyo yam'mbuyo, yomwe imapereka mphamvu zonse zamapewa ndikukhazikika. Zochita izi ndi zabwino kwa oyamba kumene komanso okweza kwambiri, popeza makina a Smith amapereka njira yowongoleredwa komanso yotetezeka yochitira atolankhani. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zam'mwamba, kuwongolera matanthauzidwe a minofu, ndikuthandizira magwiridwe antchito abwino pakukweza kwina ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Shoulder Press

• Gwirani bala ndi manja anu otalikirapo pang'ono kuposa m'lifupi m'lifupi mapewa, zikhatho zikuyang'ana kutsogolo, ndikuchichotsa pachoyikapo pokankhira mmwamba.
• Tsitsani kapamwamba pang'onopang'ono komanso mowongolera pamapewa anu, kuwonetsetsa kuti zigongono zanu zapindika pamakona a digirii 90.
• Kanikizani bar m'mwamba mpaka manja anu atatambasulidwa, koma pewani kutseka zigono zanu kuti musasunthike pamapewa anu.
• Pang'onopang'ono tsitsani kapamwamba kubwerera kumalo oyambira, kubwereza ndondomekoyi kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Smith Shoulder Press

• **Kugwira Moyenera**: Gwirani kapamwamba pang'ono kuposa m'lifupi mwa phewa. Manja anu ayenera kuyang'ana kutsogolo. Pewani kugwira bala mwamphamvu kwambiri kapena momasuka kwambiri, chifukwa izi zingayambitse kupsinjika kwa dzanja kapena kulephera kuwongolera kapamwamba.
• **Kuyenda Koyendetsedwa**: Mukakonzeka kukweza, kanikizani chotchingacho m'mwamba mpaka manja anu atatambasula, koma osatseka zigongono zanu. Kenako, tsitsani kapamwamba pang'onopang'ono ndikuwongolera mpaka mutabwereranso pamapewa. Kulakwitsa kofala ndikusiya mipiringidzo kuti igwe mwachangu, zomwe zingakhale zoopsa komanso zosagwira ntchito pakukula kwa minofu.
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Smith Shoulder Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Shoulder Press?

Inde, oyamba kumene atha kuchita masewera a Smith Shoulder Press. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa makina a Smith amathandiza kuti azikhala okhazikika komanso amakulolani kuti muyang'ane pa kayendetsedwe kake ndi minofu popanda kulinganiza zolemera. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi wanu kapena munthu wodziwa kupita kumalo ochitira masewera olimbitsa thupi nthawi zingapo zoyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Shoulder Press?

• Seated Smith Machine Shoulder Press: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pansi, kukulolani kuti muyang'ane kwambiri pamapewa anu.
• Kumbuyo kwa Neck Smith Machine Shoulder Press: Kusiyanasiyana kumeneku kumaphatikizapo kutsitsa kapamwamba kumbuyo kwa khosi lanu, zomwe zingathandize kutsata madera osiyanasiyana a minofu ya mapewa anu.
• Single Arm Smith Machine Shoulder Press: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mkono umodzi wokha panthawi imodzi, kukulolani kuti muyang'ane paphewa lililonse palokha.
• Incline Smith Machine Shoulder Press: Kusinthaku kumachitika pa benchi yokhotakhota, kulunjika kumtunda kwa minofu ya mapewa.

Izinto zokufunda ezishisa ezivumelekile Smith Shoulder Press?

• Mizere Yowongoka ya Barbell imagwira misampha yakumtunda ndi ma deltoids, ofanana ndi Smith Shoulder Press, koma ndikugwira kosiyana komanso kusuntha kosiyanasiyana, kumapereka kulimbitsa thupi kwamapewa.
• Kumbuyo kwa Delt Flys kumayang'ana makamaka kumbuyo kwa deltoids, zomwe nthawi zambiri zimanyalanyazidwa pochita masewera olimbitsa thupi, kupereka mphamvu zolimbitsa thupi mu minofu ya mapewa ndikuwongolera mphamvu ya Smith Shoulder Press.