Smith Squat

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mashini ya Smith
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Smith Squat

Smith Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma glutes, quadriceps, ndi hamstrings, komanso akugwira pakati ndi kumbuyo. Ndizoyenera kwa oyamba kumene komanso ochita masewera olimbitsa thupi apamwamba, monga makina a Smith amapereka bata, kulola kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake. Anthu atha kusankha kuphatikiza ma Smith Squats m'chizoloŵezi chawo chifukwa cha zopindulitsa zake popititsa patsogolo mphamvu zochepetsera thupi, kulimbitsa thupi, ndikuthandizira kuti azichita bwino mumayendedwe ena ogwira ntchito kapena masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Squat

• Mukakhala pamalo, tsegulani bala ndikuigwira ndi manja anu kuyang'ana kutsogolo, kuonetsetsa kuti msana wanu uli wowongoka ndipo chifuwa chanu chili mmwamba.
• Chepetsani thupi lanu pang'onopang'ono powerama m'mawondo ndi m'chiuno ngati kuti mwakhala pampando, yesetsani kukweza mawondo anu pamwamba pa akakolo anu osati kupitirira zala zanu.
• Pitirizani kutsitsa mpaka ntchafu zanu zifanane kapena pansi pang'onopang'ono pansi, onetsetsani kuti mukuyang'ana kumbuyo ndipo chifuwa chanu chili mmwamba.
• Kanikizani zidendene zanu kuti mukweze thupi lanu kubwerera pamalo oyamba, kuwongola miyendo yanu ndi m'chiuno, kenaka bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna cha reps.

Izinto zokwenza Smith Squat

• **Kuyenda Koyenera**: Mukamachita squat, tsitsani thupi lanu ngati kuti mwakhalanso pampando. Mawondo anu sayenera kudutsa zala zanu, zomwe ndi zolakwika zofala zomwe zingayambitse kuvulala kwa mawondo. Onetsetsani kuti msana wanu umakhala wolunjika ndipo chifuwa chanu chimakhala chokwera. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, osati mopupuluma.
• **Kuyika Mapazi Moyenera**: Mapazi anu azikhala pansi panthawi yonse yolimbitsa thupi. Cholakwika chofala ndikukweza zidendene kapena zala zala, zomwe zimatha kutaya malire anu ndikuyambitsa kuvulala. Kuti mupindule kwambiri ndi masewerawa, yesetsani kuti kulemera kwanu kugawidwe mofanana

Smith Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Squat. Ndipotu, makina a Smith angakhale othandiza kwa oyamba kumene chifukwa amapereka bata ndi kukhazikika, kulola wogwiritsa ntchito kuganizira mawonekedwe ndi njira. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti apewe kuvulala ndikuwonjezera pang'onopang'ono kulemera kwawo pamene mphamvu zawo zikukula. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wopita kumalo ochitira masewera olimbitsa thupi kuti awonetse mawonekedwe ake kuti awonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Squat?

• Smith Machine Front Squat imayang'ana kwambiri pa quadriceps, ikufuna kuti muyike kapamwamba kutsogolo kwa thupi lanu, pamapewa anu.
• Smith Machine Box Squat imaphatikizapo kukhala kumbuyo kwa bokosi kapena benchi pansi pa kayendetsedwe kake, komwe kungathandize kukonza mawonekedwe ndi kuya.
• The Smith Machine Split Squat, yomwe imadziwikanso kuti Bulgarian split squat, imaphatikizapo kuyika phazi limodzi kumbuyo kwanu pa benchi pamene mukukwera ndi ina.
• The Smith Machine Overhead Squat imaphatikizapo kugwiritsira ntchito barbell pamwamba pa mutu wanu kwa kayendetsedwe kake, komwe kumafunikira ndikuwongolera kuyenda kwa mapewa ndi kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Smith Squat?

• Kuchita masewera olimbitsa thupi kumathandizanso kwambiri kwa Smith Squats pamene amayang'ana minofu yomwe ili pansi pa thupi koma amakulolani kuti munyamule bwinobwino katundu wolemetsa, zomwe zingathandize kumanga mphamvu ndi minofu mogwira mtima.
• Ma Deadlifts amatha kupititsa patsogolo ubwino wa Smith Squats poyang'ana osati kumunsi kwa thupi komanso minofu yam'mbuyo ndi yapakati, kulimbikitsa mphamvu za thupi lonse ndi kukhazikika, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi moyenera komanso motetezeka.