Smith Sprint Lunge

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

Ukuxhumana kwe Smith Sprint Lunge

The Smith Sprint Lunge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yanu yam'munsi monga glutes, quadriceps, ndi hamstrings, ndikugwirizanitsa pakati panu. Ntchitoyi ndi yabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zapansi, kukhazikika, ndi masewera onse othamanga. Kuphatikizira Smith Sprint Lunge muzochita zanu zolimbitsa thupi kumatha kukulitsa mphamvu ndi liwiro lanu, ndikupangitsa kukhala chisankho chabwino kwa iwo omwe akufuna kulimbikitsa machitidwe awo pamasewera kapena zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Sprint Lunge

• Bwererani mmbuyo ndikuyika phazi limodzi pampiringidzo wa makina a Smith, kuwonetsetsa kuti bala ili pamtunda wabwino, nthawi zambiri mozungulira mawondo.
• Mukakhala bwino, pindani mawondo onse awiri kuti muchepetse thupi lanu kuti likhale lopumira, ndikusunga bondo lanu lakutsogolo pamwamba pa bondo lanu ndipo bondo lanu lakumbuyo liloze pansi.
• Kanikizani chidendene cha phazi lanu lakutsogolo kuti mukweze thupi lanu kuti libwerere pomwe mukuyambira, kuonetsetsa kuti pachimake chanu chikugwira ntchito nthawi yonseyi.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza kenako ndikusintha miyendo.

Izinto zokwenza Smith Sprint Lunge

• Mawonekedwe Oyenera: Pitani patsogolo ndi mwendo wanu wakumanja ndikutsitsa thupi lanu mpaka bondo lanu lakumanja lili pamakona a digirii 90. Bondo lanu lakumbuyo liyenera kukhudza pansi koma osati kwenikweni. Onetsetsani kuti torso yanu ikhale yowongoka komanso pachimake chanu. Pewani kutsamira kutsogolo kapena kulola bondo lanu kudutsa zala zanu, chifukwa izi ndi zolakwika zomwe zingayambitse kuvulala.
• Mayendedwe Oyendetsedwa: Mukakankhira kumbuyo komwe munayambira, gwiritsani ntchito chidendene chanu kukuyendetsani mmwamba, osati zala zanu. Izi zidzakuthandizani kugwirizanitsa ma glutes anu ndi hamstrings bwino. Komanso, pewani kuthamanga mofulumira. Kuyenda pang'onopang'ono, koyendetsedwa bwino kudzagwira ntchito minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Kulimbitsa thupi moyenera: Onetsetsani kuti mwasinthana miyendo

Smith Sprint Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Sprint Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Sprint Lunge. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa kuti atsimikizire kuti mukumvetsetsa mayendedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muzimvetsera thupi lanu osati kukankhira kupitirira msinkhu wanu wamakono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Sprint Lunge?

• The Smith Machine Lateral Lunge: M'malo mongoyang'ana kutsogolo, mumalowera cham'mbali, kulunjika owonjezera ndi olanda pamodzi ndi quadriceps ndi glutes.
• The Smith Machine Jumping Lunges : Mtundu wapamwambawu umaphatikizapo kulumpha kuti musinthe miyendo m'malo a lunge, ndikuwonjezera gawo la mtima pakuchita masewera olimbitsa thupi.
• The Smith Machine Curtsy Lunge: Kusiyanaku kumaphatikizapo kuponda phazi limodzi kumbuyo kwa linalo, komwe kumalunjika ku glutes ndi ntchafu zamkati kwambiri.
• The Smith Machine Walking Lunge: Izi zimaphatikizapo kupita patsogolo ndi phazi lililonse, kuyerekezera kuyenda, komwe kungathandize kuwongolera bwino komanso kulumikizana.

Izinto zokufunda ezishisa ezivumelekile Smith Sprint Lunge?

• Masitepe amaphatikizanso bwino ndi Smith Sprint Lunges chifukwa amayang'ana magulu a minofu yofananira, komanso amaphatikizanso pachimake ndikuwongolera bwino, kumapangitsa kuti thupi lanu lizigwira bwino ntchito.
• Ma Deadlifts amatha kukhala opindulitsa pakuchita masewera olimbitsa thupi omwe amaphatikizapo Smith Sprint Lunges, chifukwa samangolimbitsa thupi lapansi, komanso m'munsi kumbuyo ndi pachimake, kupititsa patsogolo kaimidwe kabwino komanso kupereka ndondomeko yowonjezereka yophunzitsira mphamvu.