Smith squats mwina ndiye masewera olimbitsa thupi otchuka kwambiri pakati pa othamanga onse omwe amapita kukachita masewera olimbitsa thupi. Makinawa amakupatsani mwayi wosiyanasiyana wama squat ndipo atha kugwiritsidwa ntchito pochita masewera olimbitsa thupi momwe pamafunika malire. Makina a Smith ndi zida zofunidwa kwambiri komanso zofunikira pa masewera olimbitsa thupi aliwonse. Kodi mukudziwa chimene iye ali? Ngati sichoncho - werengani pansipa, ngati mudagula zolembetsa, simungachite popanda izi!
Kodi Smith squats ndi chiyani?
Tiona njira zopangira squats ku Smith kwa atsikana ndi abambo pansipa, ndipo tsopano, tifotokoza kuti chida chodabwitsa ichi ndi chiyani.
Makina a Smith ndi simulator, yomwe ndi chimango chachitsulo chokhala ndi bala yolumikizidwa mkati. Yotsirizira imakwera mmwamba ndi pansi kapena mosemphanitsa. Wothamanga amaika kulemera kwake pa bar, amaima pansi pa chimango ndikuyamba kusewerera. Chifukwa cha pulogalamu yoyeseza, siyingayende patsogolo kapena kubwerera mmbuyo, zomwe zikutanthauza kuti ichita njirayi molondola momwe ingathere.
Magulu m'makina a Smith amachepetsa katundu kumbuyo, komanso, salola kuphwanya njira zachitetezo, zomwe ndizofunikira kwambiri kwa oyamba kumene.
Ubwino pamakina
- Musanapite kumalo othamanga aulere, tikulimbikitsidwa kuti mugwiritse bwino ntchito makina a Smith. Zomalizazi sizimalola kuti thupi ligwere chammbuyo kapena kutsogolo, potero limathandizira ntchitoyo, ndikulola kumvetsetsa kwamachitidwe;
- Chipangizocho chimakupatsani mwayi wochita masewera olimbitsa thupi popanda belayer, zomwe ndizovomerezeka mukamagwira ntchito ndi kulemera kwaulere;
- Makinawo amachititsa kuti zisaiwale za kusunga bwino - ndi fulcum yosagonjetseka;
- Iyi ndiye makina abwino kwambiri oyeserera njira iliyonse ya squat;
- Smith Machine imalola squats kwa othamanga omwe ali ndi mavuto amondo. Zimakupatsani mwayi wowongolera kuzama kwa squat ndi malo amiyendo;
- Chipangizocho chimachepetsa chiopsezo chovulala;
- Mu simulator, mutha kuchita masewera olimbitsa thupi, osangopopera miyendo.
Ngati muli ndi chidwi ndi zolakwika zake, palibe. Pokhapokha, pulogalamu yoyeseza ikapangitsa kuti ntchitoyi ikhale yosavuta, komanso kuti kukula kwa minofu ikule kwambiri. Posakhalitsa, muyenera kusiya zojambulazo ndikupita kumalo othamanga. Kapena mutha kuwonjezera pang'onopang'ono mitundu ina ya masewera olimbitsa thupi (mwachitsanzo, kuthyolako mapapu kapena mtundu wapakale ndi ma dumbbells).
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Ndi minofu iti yomwe imagwira ntchito?
Musanadziwe momwe mungagwirire bwino mu Smith, tilembereni minofu yomwe amagwiritsa ntchito:
- Ofananira nawo, apakatikati, rectus, wapakatikati ntchafu minofu;
- Ziuno;
- Semitendinosus ndi semimembranosus minofu kumbuyo kwa ntchafu;
- Big gluteus.
Njira ya Smith squat
Njira yodzikongoletsera mu makina a Smith yokhala ndi barbell ya akazi ndi abambo siyosiyana. Chokhacho ndichakuti omaliza amakonda kugwira ntchito yolemetsa, chifukwa nthawi zambiri amakhala ndi minofu. Ndipo zoyambazo ndizofunikira kwambiri kuposa mawonekedwe owoneka bwino komanso owotcha mafuta, chifukwa chake zimagwira ntchito zochepa, koma mobwerezabwereza komanso njira.
Ganizirani njira ya squats yakuya mwa a Smith matako a atsikana:
- Chitani zotenthetsa kuti mutenthe bwino minofu yanu;
- Sinthani kutalika kwa bala kuti muimirire pansi pake, osati pazala zanu;
- Imani mkati kotero bar ili pakati pa khosi ndi masamba amapewa;
- Pakati pa squat, masamba amapewa ayenera kusinthana momwe angathere;
- Ikani miyendo yanu pang'ono kumbuyo kwa bala - motero mudzakhala okhazikika;
- Musanayambe squats, sinthani pang'ono bala kuti muwachotse kwa omwe ali pachimango, kwinaku mukugwirizira zigongono zanu momwe zingathere;
- Mukamadzipumira, dzitsitseni pansi, pomwe maondo sayenera kupitirira mzere wamasokosi, mafupa a chiuno amakoka pang'ono, ndipo thupi limapendekera patsogolo;
- Mukafika kumapeto, nthawi yomweyo yambani kukwera bwino, mukamatulutsa mpweya;
- Chitani nambala yobwereza yomwe mukufuna.
Chitani masewera olimbitsa thupi
Chifukwa chake, tidaphunzira zaukazitape ku Smith kwa amuna ndi akazi, ndipo tsopano, tiyeni tione njira zomwe zingagwire ntchito ndi zida izi:
- Mawondo agulu. Izi ndizovuta zolimbitsa thupi zomwe zimayika nkhawa zambiri m'maondo, koma zimakupatsani mwayi wogwiritsa ntchito minofu yonse ya ntchafu. Imachitidwa ndi akatswiri othamanga omwe ali ndi thanzi labwino;
- Magulu ku Smith okhala ndi mawonekedwe opapatiza amakakamiza kutsogolo kwa ma quads kuti agwire ntchito;
- Kutalika kokhazikika kumakhazikika bwino ntchafu zamkati ndi glutes. Pakupha, ndikofunikira kuti musabweretse mawondo pamodzi ndikuwonetsetsa kuti masokosi ali pamzere umodzi kuti katundu wamiyendo yonse ifanane;
- Ngati mutayika mapazi anu m'lifupi, mapewa am'mbali, komanso amkati, alandila katundu wamkulu;
- Kuphatikiza pa ma squat achikale, mutha kupanga squat yakutsogolo ku Smith, pomwe bala ili kutsogolo kwa chifuwa, osati kumbuyo kumbuyo. Kusiyanako kuli munjira - muyenera kusunga thupi molunjika.
Zolakwitsa wamba
Monga mukuwonera, Smith Machine Squat for Atsikana ndiyo njira yabwino yochitira zolemera zolemera. Ndi zolakwitsa ziti zomwe zimakhala zofala kwa omanga ma novice?
- Chiuno sichimakokedwa mmbuyo, chifukwa chake, kulemera konse kumagwera pamsana;
- Mawondo amatsogoleredwa mwamphamvu, kupitirira mzere wa zala, chifukwa chake, ziwalo za mawondo zimavutika;
- Ng'ambani zidendene pansi, kuwononga mapazi;
Kusamala ndi zotsutsana
Pomaliza, werengani zofunikira pazokhudza chitetezo chanu. Atsikana omwe amachita masewera olimbitsa thupi nthawi zambiri komanso osayenera sayenera kutengeka ndi zolemera, chifukwa izi zimatha kukhudza thanzi la ziwalo zoberekera. Kumbukirani, kulemera kuyenera kukhala kokwanira, ndipo zolembedwera nthawi zambiri zimawononga thanzi. Komanso, iwalani za makina olimbitsa thupi panthawi yoyembekezera komanso kuyamwitsa. Komabe, nthawi ino siyodzaza magetsi.
Komanso, machitidwe oterewa amatsutsana ndi anthu omwe ali ndi matenda a minofu, ndi mitsempha ya varicose, glaucoma, kuchepa kwa magazi, kutentha kwa thupi, atatha opaleshoni. Chenjezo liyenera kugwiritsidwa ntchito m'matumba ndi othamanga omwe ali ndi vuto la kupuma. Ngati muli ndi matenda osachiritsika, ndikofunikira kukaonana ndi dokotala musanachite masewera olimbitsa thupi. Khalani wathanzi!
