Smith Squat kupita ku Bench

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mashini ya Smith

Ukuxhumana kwe Smith Squat kupita ku Bench

The Smith Squat to Bench ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo quads, hamstrings, glutes, ndi core, kupereka thupi lonse lomwe limapangitsa mphamvu, kupirira, ndi kulingalira. Ndizoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa chazovuta zake zosinthika kutengera kulemera ndi kubwerezabwereza. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangowonjezera mphamvu ndi kukhazikika kwa thupi, komanso zimalimbikitsa kaimidwe kabwinoko komanso kulimbitsa thupi pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Squat kupita ku Bench

• Imani ndi mapazi anu m'lifupi m'lifupi mwamapewa, kuyang'ana kutsogolo, ndipo ikani kampando pamapewa anu.
• Pang'onopang'ono pindani mawondo anu ndikutsitsa thupi lanu mpaka ku benchi, kusunga msana wanu molunjika ndikuwonetsetsa kuti mawondo anu sadutsa zala zanu.
• Mukangogwira benchi, kanikizani zidendene zanu kuti mubwerere ku malo oyamba, kuwongola miyendo yanu ndikuwonetsetsa kuti msana wanu umakhala wowongoka.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Smith Squat kupita ku Bench

• Fomu Yolondola: Sungani msana wanu mowongoka ndi chifuwa chanu kunja nthawi yonse yochita masewera olimbitsa thupi. Mukagwada pansi, ntchafu zanu ziyenera kukhala zofanana ndi nthaka, ndipo mawondo anu ayenera kukhala pamwamba pa akakolo anu. Pewani kutsamira kutsogolo kapena kulola mawondo anu kudutsa zala zanu, chifukwa izi ndi zolakwika zomwe zingayambitse kuvulala.
• Mayendedwe Oyendetsedwa: Ndikofunikira kuchita rep iliyonse ndimayendedwe owongolera, osalala. Pewani kutsika mofulumira kwambiri pamene mukugwedezeka, chifukwa izi zingapangitse mawondo anu kupsinjika mosayenera. Momwemonso, mukayimirira, musagwiritse ntchito mphamvu kuti mukweze mmwamba. M'malo mwake, kanikizani zidendene zanu ndikugwirizanitsa ma glutes anu ndi quads. 4

Smith Squat kupita ku Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Squat kupita ku Bench?

Inde, oyamba kumene amatha kuchita masewera a Smith Squat ku Bench. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Kumbukirani, chinsinsi cha masewera olimbitsa thupi aliwonse ndikuzichita ndi mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Squat kupita ku Bench?

• The Smith Machine Box Squat to Bench: Mu Baibuloli, mumagwedeza mpaka m'chiuno mwanu mutakhudza bokosi kapena benchi kumbuyo kwanu, zomwe zingathandize kusintha kuya ndi mawonekedwe.
• The Smith Machine Pause Squat to Bench: Kusiyanaku kumaphatikizapo kuyimitsa pamene glutes wanu akhudza benchi musanakankhire mmwamba, zomwe zingawonjezere nthawi pansi pa kupsyinjika ndi kuyambitsa minofu.
• The Smith Machine Squat to Bench with Unyolo: Kuwonjezera maunyolo ku barbell kumawonjezera kukana pamene mukuyimirira, kupereka vuto lapadera ndikulimbikitsa mphamvu zophulika.
• The Smith Machine Single-leg Squat to Bench: Mtunduwu umaphatikizapo kuchita squat ndi mwendo umodzi, womwe ungathandize kuthana ndi kusalinganika kwa minofu ndikuwongolera bata.

Izinto zokufunda ezishisa ezivumelekile Smith Squat kupita ku Bench?

• Zochita za Leg Press ndizochita zolimbitsa thupi zinanso zolimbitsa thupi monga zimayang'ananso minofu ya m'munsi mwa thupi monga quads, hamstrings, ndi glutes, koma imalola kuti katundu wolemetsa agwiritsidwe ntchito, motero amawonjezera mphamvu ndi minofu, zomwe zingathe kupititsa patsogolo ntchito mu thupi. Smith Squat kupita ku Bench.
• Ng'ombe Yokweza Zochita Zolimbitsa Thupi imathandizira Smith Squat ku Bench poyang'ana minofu ya m'munsi ya mwendo, makamaka gastrocnemius ndi minofu yokhayokha, yomwe nthawi zambiri imanyalanyazidwa mu squats ndi mabenchi osindikizira, koma ndizofunikira kuti pakhale bata ndi mphamvu pamayendedwe awa.