Smith Chair Squat
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Overview:
Smith Chair Squat ke boikoetliso ba ho haha matla boo haholo-holo bo shebaneng le li-glutes, quads, le hamstrings, tse nang le melemo ea bobeli ho ea bohareng le ka morao. Boikoetliso bona bo loketse ho ba qalang le ba chesehelang boikoetliso bo tsoetseng pele, kaha bo fana ka botsitso le taolo, ho fokotsa kotsi ea kotsi. Batho ka bomong ba ka batla ho kenyelletsa Smith Chair Squat kemisong ea bona ea ho ntlafatsa matla a tlase a 'mele, ho ntlafatsa tlhaloso ea mesifa, le thuso e ka bang teng mesebetsing ea bophelo ba letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Theola 'mele oa hau fatše joalokaha eka u lutse morao setulong, u etse bonnete ba hore u boloka mokokotlo oa hao o otlolohile' me mangole a hao a tsamaisane le maoto a hao.
- Tsoela pele ho theoha ho fihlela lirope tsa hao li bapile le fatše, ho etsa bonnete ba hore mangole a hao ha a fetele ho feta menoana ea hau.
- Sututsa lirethe tsa hau ho khutlela sebakeng sa ho qala, ho etsa bonnete ba hore u boloka mokokotlo oa hau o otlolohile 'me mokokotlo oa hau o sebetsa ho pholletsa le mokhatlo.
- Pheta boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- ** Boloka Foromo e Nepahetseng **: Senotlolo sa Smith Chair Squat e sebetsang hantle ke ho boloka foromo e nepahetseng nakong eohle ea boikoetliso. Beha sefuba sa hau holimo, khutlela morao, 'me u shebelle pele. Ha u ntse u squat, mangole a hao a lokela ho lumellana le maoto a hao, 'me u lokela ho ikemisetsa ho theola letheka ho fihlela bonyane a bapile le mangole a hao. Qoba ho itšetleha ka pele kapa ho tlohella mangole a hao ho feta menoana ea hau, kaha sena se ka baka kotsi.
- **Motsamao o Laoloang**: Phoso e tloaelehileng ke ho etsa squat kapele haholo. Smith Chair Squat e lokela ho etsoa ka mokhoa o liehang le o laoloang. Sena se lumella ho kopanela ka ho fetisisa ha mesifa le ho fokotsa kotsi ea kotsi
FAQ
Can beginners do the Smith Chair Squat?
E, ba qalang ba ka etsa boikoetliso ba Smith Chair Squat. Ke boikoetliso bo botle bakeng sa ba qalang hobane mochini oa Smith o thusa ho tsitsisa motsamao, ho etsa hore ho be bonolo ho tsepamisa maikutlo ho sebopeho le mokhoa. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a ntse a ntlafala. Ho bohlokoa hape ho etsa bonnete ba hore foromo e nepahetseng ho qoba kotsi. Haeba o sa tiisehe, ho molemo ho kopa tataiso ho setsebi sa boikoetliso ba 'mele.
What are common variations of the Smith Chair Squat?
- Single-Leg Smith Chair Squat: Phapang ena e hloka hore u phahamise leoto le le leng fatše 'me u etse squat ka leoto le le leng, ho eketsa bothata le ho lebisa tlhokomelo ea hau le botsitso.
- Smith Chair Squat le Namane Phahamisa: Ka mor'a ho ema ho tloha squat, eketsa namane e phahamisetsoe mokhatlong oa ho kopanya mesifa ea namane ea hau le ho eketsa phephetso e eketsehileng ho boikoetliso.
- Smith Chair Squat e nang le Resistance Band: Beha sehlopha sa ho hanyetsa ho pota-pota lirope tsa hao ho eketsa bothata le ho tsoela pele ho kenya letsoho la hao le mesifa ea serope nakong ea squat.
- Smith Chair Squat le Medicine Ball: Tšoara bolo ea meriana ka matsoho a mabeli sefubeng sa hao ha u ntse u etsa squat, u eketsa phephetso e eketsehileng le ho sebetsa mokokotlo oa hau le 'mele o ka holimo.
What are good complementing exercises for the Smith Chair Squat?
- Leg Presses e ka ba tlatsetso e molemo ea ho ikoetlisa ho kenyelletsang Smith Chair Squats hobane e boetse e lebisa tlhokomelo ho mesifa e tlaase ea 'mele, haholo-holo quadriceps, hamstrings, le glutes,' me e lumella ho phahamisa boima bo boima sebakeng se laoloang.
- Li-Deadlifts li tlatsana le Smith Chair Squats ka ho se sebetse feela 'mele o ka tlaase, ho akarelletsa le hamstrings le glutes, empa hape le ho kenya mokokotlo le mokokotlo, kahoo ho khothalletsa koetliso e matla haholoanyane, e feletseng ea' mele.
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