Smith Sumo Squat

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

Ukuxhumana kwe Smith Sumo Squat

Smith Sumo Squat ndi masewera olimbitsa thupi omwe amalimbitsa minofu yapansi, kuphatikizapo glutes, quads, ndi hamstrings. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kukana kwake kosinthika komanso kukhazikika komwe kumaperekedwa ndi makina a Smith. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale olimba m'munsi mwa thupi lawo, kukulitsa kamvekedwe ka minofu, ndikuwonjezera kukhazikika kwawo ndikukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Sumo Squat

• Mukayika mapazi anu, gwirani bar ndi manja anu m'lifupi-m'lifupi ndikuchotsani pachimake powongola torso ndi miyendo yanu.
• Yambani squat popinda mawondo anu ndi chiuno, kutsitsa thupi lanu momwe mungathere pamene mukukweza chifuwa chanu, mmbuyo molunjika ndi mawondo pamapazi anu.
• Mukafika pamalo otsika kwambiri a squat yanu, kanikizani zidendene zanu kuti muwongole miyendo yanu ndikubwerera pomwe mudayambira, kuonetsetsa kuti pachimake chanu chikugwira ntchito ndikubwerera molunjika panthawi yonseyi.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, nthawi zonse kuwonetsetsa kuti mukusunga mawonekedwe oyenera.

Izinto zokwenza Smith Sumo Squat

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Chepetsani thupi lanu pang'onopang'ono, kusunga ulamuliro, mpaka ntchafu zanu zifanane ndi nthaka. Kenako kanikizani zidendene zanu kuti mubwerere pamalo oima. Kusuntha kofulumira, kogwedezeka kungayambitse kuvulala.
• Sungani Msana Wanu Wowongoka: Ndikofunikira kuti msana wanu ukhale wowongoka komanso pachifuwa panthawi yonse yolimbitsa thupi. Kutsamira kutsogolo kapena kuzungulira msana wanu kungayambitse kuvulala. Ngati zimakuvutani kukhalabe ndi kaimidwe kameneka, zikhoza kukhala chizindikiro chakuti kulemera kwake ndi kolemera kwambiri.
• Pewani Kutseka Maondo Anu: Mukayimirira panthawi ya squat, pewani kutseka mawondo anu. Izi zikhoza kuika maganizo osafunika pa mafupa anu. M'malo mwake

Smith Sumo Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Sumo Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Sumo Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri woti awonetsetse kuti njirayo ndi yolondola. Zochita izi zimayang'ana kumunsi kwa thupi, makamaka ntchafu zamkati, glutes, ndi hamstrings. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati pali ululu kapena kusapeza bwino, ndibwino kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Sumo Squat?

• Smith Machine Sumo Squat ndi Pulse: Mu kusiyana kumeneku, mumawonjezera kachitidwe kakang'ono kamene kakugwedeza pansi pa squat kuti muwonjezere mphamvu ndi nthawi pansi pa zovuta.
• Smith Machine Sumo Squat yokhala ndi Resistance Band: Izi zimaphatikizapo kugwiritsa ntchito gulu lolimbana ndi ntchafu zanu kuti muwonjezere zovuta ku glutes ndi minofu ya m'chiuno panthawi ya squat.
• Smith Machine Sumo Squat ndi Dumbbell: Kusiyanaku kumaphatikizapo kunyamula dumbbell kapena kettlebell pamtunda wa chifuwa pamene mukuchita squat kuti muwonjezere katundu ndikuchita kumtunda kwa thupi.
• Smith Machine Sumo Squat Jump: Kusiyanaku kumawonjezera chinthu cha plyometric polumphira pamwamba pa kayendetsedwe ka squat kuti awonjezere mphamvu ndi mtima wamtima.

Izinto zokufunda ezishisa ezivumelekile Smith Sumo Squat?

• Mapapu amatha kuthandizira Smith Sumo Squats poyang'ana ma quadriceps ndi ma flexor a m'chiuno, kuwongolera bwino komanso kugwirizanitsa komanso kumathandizira kupirira kwaminofu.
• Zochita za mlatho wa glute zingakhale zothandiza kwambiri kwa Smith Sumo Squats pamene zimadzipatula ndi kulimbikitsa glutes ndi hamstrings, zomwe zingapangitse mawonekedwe anu a squatting ndi mphamvu.