Thumbnail for the video of exercise: Smith Chair Squat

Smith Chair Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMashini ya Smith
Imimiselo eqhaphoQuadriceps, Soleus
Amashwa eqhaphoAdductor Magnus, Gluteus Maximus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Smith Chair Squat

Smith Chair Squat ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka ma glutes, quads, ndi hamstrings, ndi zopindulitsa zachiwiri pachimake ndi kumbuyo. Ntchitoyi ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amapereka bata ndi kuwongolera, kuchepetsa chiopsezo cha kuvulala. Anthu angafune kuphatikiza Smith Chair Squat m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kupititsa patsogolo matanthauzo a minofu, komanso kuthandizira pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Chair Squat

  • Tsitsani thupi lanu pansi ngati kuti mwakhalanso pampando, onetsetsani kuti msana wanu ukhale wowongoka ndi mawondo anu mogwirizana ndi mapazi anu.
  • Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu sakupitirira zala zanu.
  • Kanikizani zidendene zanu kuti mubwerere pomwe mudayambira, kuonetsetsa kuti msana wanu uwongoka ndipo pachimake chanu chikugwira ntchito nthawi yonseyi.
  • Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Smith Chair Squat

  • **Sungani Fomu Yolondola**: Chinsinsi cha Smith Chair Squat yogwira mtima ndikusunga mawonekedwe olondola nthawi yonse yochita masewera olimbitsa thupi. Sungani chifuwa chanu mmwamba, mmbuyo molunjika, ndi kuyang'ana patsogolo. Pamene mukuchita squat, mawondo anu ayenera kukhala ofanana ndi mapazi anu, ndipo muyenera kukhala ndi cholinga chotsitsa m'chiuno mpaka agwirizane ndi mawondo anu. Pewani kutsamira kutsogolo kapena kulola mawondo anu kupitirira zala zanu, chifukwa izi zingayambitse kuvulala.
  • **Kuyenda Koyendetsedwa**: Kulakwitsa kofala ndiko kuchita squat mwachangu kwambiri. Smith Chair Squat iyenera kuchitidwa pang'onopang'ono komanso molamulidwa. Izi zimathandiza kuti minofu ikhale yochuluka kwambiri komanso imachepetsa chiopsezo cha kuvulala

Smith Chair Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Chair Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Chair Squat. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa makina a Smith amathandizira kukhazikika kwa kayendetsedwe kake, kuti zikhale zosavuta kuyang'ana pa mawonekedwe ndi luso. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu ikukula. Ndikofunikiranso kuwonetsetsa mawonekedwe olondola kuti musavulale. Ngati simukutsimikiza, nthawi zonse ndi bwino kupempha chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Chair Squat?

  • Single-Leg Smith Chair Squat : Kusiyanaku kumafuna kuti mukweze mwendo umodzi pansi ndikuchita squat pa mwendo umodzi, kuonjezera zovuta ndikuwongolera malire anu ndi kukhazikika kwanu.
  • Smith Chair Squat ndi Ng'ombe Kukweza : Mukayimirira kuchokera ku squat, yonjezerani mwana wa ng'ombe mukuyenda kuti mugwirizane ndi minofu yanu ya ng'ombe ndikuwonjezera vuto linalake.
  • Smith Chair Squat ndi Resistance Band: Ikani gulu lotsutsa kuzungulira ntchafu zanu kuti muonjezere zovuta ndikuwonjezeranso minofu yanu ya glutes ndi ntchafu panthawi ya squat.
  • Smith Chair Squat ndi Medicine Ball: Gwirani mpira wamankhwala ndi manja anu onse pachifuwa chanu pamene mukuchita squat, ndikuwonjezera vuto lina ndikugwiritsira ntchito pachimake ndi thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Smith Chair Squat?

  • Miyendo ya Miyendo ikhoza kukhala yowonjezera yopindulitsa pazochitika zolimbitsa thupi zomwe zimaphatikizapo Smith Chair Squats chifukwa amayang'ananso minofu yapansi ya thupi, makamaka quadriceps, hamstrings, ndi glutes, ndipo amalola kukweza kulemera kwakukulu kumalo olamulidwa.
  • Ma Deadlifts amaphatikizana ndi Smith Chair Squats posangogwira ntchito m'munsi mwa thupi, kuphatikizapo hamstrings ndi glutes, komanso kuchitapo kanthu m'munsi kumbuyo ndi pachimake, potero kulimbikitsa maphunziro amphamvu, amphamvu.

Amaxabiso angamahlekwane kanye Smith Chair Squat

  • Smith machine chair squat
  • Zolimbitsa thupi za Quadriceps
  • Kulimbitsa thupi kwa ntchafu ndi makina a Smith
  • Kuchita masewera olimbitsa thupi
  • Smith Machine leg Workout
  • Quadriceps yomanga ndi makina a Smith
  • Smith makina olimbitsa ntchafu
  • Smith Chair Squat njira
  • Smith machine chair squat guide
  • Smith makina masewera olimbitsa miyendo