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Smith Chair Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMashini ya Smith
Imimiselo eqhaphoQuadriceps, Soleus
Amashwa eqhaphoAdductor Magnus, Gluteus Maximus
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Ukuxhumana kwe Smith Chair Squat

Smith Chair Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, ndikuchitanso pakati panu. Ndi chisankho chabwino kwambiri kwa oyamba kumene omwe ali atsopano ku weightlifting, monga makina a Smith amapereka bata ndi kulamulira, kuchepetsa chiopsezo cha kuvulala. Anthu angafune kuphatikizira ma Smith Chair Squats muzochita zawo zolimbitsa thupi kuti apange mphamvu zochepa za thupi, kuwongolera bwino, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith Chair Squat

  • Imani kutsogolo kwa bala, mapazi m'lifupi mapewa-m'lifupi, ndi msana wanu ku benchi. Fikirani kumbuyo kwanu kuti mugwire bala ndi manja onse awiri, manja akuyang'ana kutsogolo.
  • Ndi chifuwa chanu mmwamba, mmbuyo molunjika, ndi kuyang'ana kutsogolo, tsitsani thupi lanu ku benchi powerama pa mawondo ndi m'chiuno ngati kuti mukhala. Pitirizani kutsitsa mpaka ntchafu zanu zikhale zofanana ndi pansi.
  • Kanikizani zidendene zanu kuti musinthe kayendetsedwe kake, kukulitsa chiuno ndi mawondo anu kuti mubwerere pamalo oima.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kuti mubwererenso, ndikuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera kuti muwonjezere kukhudzidwa kwa minofu.

Izinto zokwenza Smith Chair Squat

  • Mawonekedwe Olondola: Pamene mukutsitsa thupi lanu, kanikizani m'chiuno mwanu ndikugwada mawondo anu, kusunga chifuwa chanu ndi msana wanu molunjika. Mawondo anu sayenera kudutsa zala zanu, chifukwa izi zingapangitse mawondo anu kupanikizika kosafunikira. Gwirani pansi mpaka ntchafu zanu zifanane ndi pansi, kenaka tambani zidendene zanu kuti mubwerere kumalo oyambira.
  • Yesetsani Kuyenda Kwanu: Cholakwika chofala ndikuthamangira masewera olimbitsa thupi. Ndikofunika kuwongolera kayendetsedwe kanu panthawi yonse yochita masewera olimbitsa thupi, kuchepetsa ndi kukweza thupi lanu pang'onopang'ono komanso bwino. Izi zidzakuthandizani kugwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Osakulitsa Bar: Chinanso chodziwika

Smith Chair Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith Chair Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith Chair Squat. Zochita izi ndi njira yabwino kwa oyamba kumene kuti aphunzire mawonekedwe olondola a squats chifukwa makina a Smith amathandiza kutsogolera ndi kukhazikika kayendetsedwe kake. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kapena ngakhale bala kuti atsimikizire kuti akuchita masewerawa molondola komanso mosamala. Monga nthawi zonse, ndi bwino kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu kuti asavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith Chair Squat?

  • Smith Machine Front Squat: M'malo moyika barbell kumbuyo kwanu, mumayigwira kutsogolo kwa thupi lanu kuti muloze ma quads anu ndi pachimake.
  • Smith Machine Split Squat: Kusiyanaku kumaphatikizapo kuyika phazi limodzi kumbuyo kwanu pa benchi kapena sitepe, yomwe imayang'ana mwendo uliwonse payekha ndikuthandizira kukonza bwino.
  • Smith Machine Pistol Squat: Izi ndizosiyana kwambiri zomwe mumachita squat pa mwendo umodzi, womwe ukhoza kupititsa patsogolo mphamvu ndi mphamvu ya mwendo.
  • Smith Machine Jump Squat: Mukusiyana uku, mumawonjezera kulumpha kumapeto kwa squat kuti muphatikize maphunziro a plyometric ndikuwonjezera mphamvu ndi kuphulika.

Izinto zokufunda ezishisa ezivumelekile Smith Chair Squat?

  • The Leg Press ndi ntchito ina yowonjezera pamene imayang'ana magulu a minofu omwewo - quadriceps, hamstrings, ndi glutes - koma amalola katundu wolemetsa komanso kukana kosiyana, zomwe zingathandize kusiyanitsa masewera olimbitsa thupi ndi kuteteza mapiri.
  • Mapapu amakhalanso othandiza kwambiri kwa Smith Chair Squats pamene amayang'ana minofu ya m'munsi yomweyi koma amawonjezera gawo la maphunziro a unilateral, kuthandiza kuthana ndi kusalinganika kwa minofu ndi kupititsa patsogolo mphamvu ndi kugwirizana kwa thupi lonse.

Amaxabiso angamahlekwane kanye Smith Chair Squat

  • Smith Machine squat Workout
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Smith Chair Squat njira
  • Zochita zolimbitsa thupi zotsika ndi makina a Smith
  • Smith makina olimbitsa miyendo
  • Zochita zomanga quadriceps
  • Smith machine chair squat guide
  • Kulimbitsa minofu ya ntchafu pogwiritsa ntchito makina a Smith
  • Momwe mungachitire Smith Chair Squat.