Ukuqukumbela kuqala. Oomatshini bakaSmithKwaye iintsimbi zasimahla zinezibonelelo zabo, kwaye abasebenzisi kufuneka bakhethe ngokweenjongo zabo zoqeqesho kunye neenjongo zoqeqesho.
Eli nqaku lisebenzisa umthambo we-squat njengomzekelo, makhe sijonge umahluko ophambili phakathi kwe-smith kunye ne-squat yesisindo esimahla.
Umahluko ophambili
-- EyokuqalaIhamba njani kude kube senyawo. Ngomgangatho wesisindo sasimahla, kukho isikhundla esinye kuphela apho inyawo liphantsi kwebarbell. Umthambo awunakukwenza enye indlela kuba kulula ukuphulukana nokulinganisela nokubangela ukwenzakala. Ngokwahlukileyo, i-smith squat ilandela indlela emiselweyo, ngenxa yoko akukho mfuneko yebhalansi eyongezelelweyo, kwaye umsebenzisi unokuwongeza unyawo kumgama ohlukeneyo woqeqesho.
-- UmzuzwanaUmahluko ocacileyo kukuba kulula ukwahlukana nobunzima obunzima kunye nomatshini wokubetha kune-barbell. Amandla anyukayo kwi-smith squat yenziwa kwimfuno encitshisiweyo ukuze ihlawulwe ukuze ukwazi ukugxila kwi-bar phezulu. Xa ucekeceke ngomatshini weSmith, amandla akho aphezulu uya kuba ngaphezulu.
Umahluko ophambili phakathi kwezingolo zimbini ngentla kwenziwe sisihloko esivuthayo sempikiswano kwindalo.
Ke, zeziphi izinto ezilungileyo nezingalunganga ze-squats zasimahla xa kuthelekiswa ne-smith squats?
Phawula
● Awungekhe ume ngaphambili. Ukuthatha esi sikhundla ngelixa i-squatting kuya kubangela ukulahleka kokulinganisa nokuwa.
● Kuba awukwazi ukuma kwizithende zakho ngexesha lokuhamba, ukuvula kwee-glmes kunye ne-hamstrings kumfutshane.
● Awunakho ukwahlula umlenze omnye kuba awukwazi ukugcina ibhalansi yakho.
● Ukubeka iinyawo zakho phantsi komzimba wakho kuthetha ukuba ngaphantsi kwamalungu e-hip kunye nokuzibandakanya okuncinci ukusuka kwi-glmes kunye ne-hamstrings.
Iimpembelelo
● Unayo Inkululeko yokuhamba, Ke i-bar inokuhamba kwi-Arc. I-smith squat iya kukunyanzela ukuba ulandele indlela yebarbell eboniswe ngumatshini, kodwa indlela ye-barbell kufuneka igcinwe ngumzimba wakho.
● I-squat yasimahla isebenzisa ibha ukuba inciphise umzimba ngelixa incika i-torso phambili, kodwa okwangokugcina i-spine engathathi hlangothi kunye nentamo.
● Ngexesha le-Squat yasimahla ye-squat, yakhoI-Stableizer yemisipha yokugcina umzimba wakho uzinzile. Kuba izihlunu zeStabilizer zibalulekile kwimithambo yesininzi yasimahla, iyaqonda ukuqeqesha abo baneentsimbi zasimahla.
● Isiphelo senqanaba lokukhululekaYenza i-ticks ye-thaigh ngaphezulu kwe-smith squats. Oku kungenxa yesikhundla seenyawo. Ukubeka iinyawo phantsi komzimba kubangela umzuzu omkhulu malunga nedolo kunye nomthwalo omkhulu kwi-quadriceps.
Ngokwahlukileyo koko, iindlela ezilungileyo nezingalunganga ze-smith squat kulula ukushwankathela.
Phawula
● Ibar kufuneka ilandele i-trajectory emiselweyo kumgca othe ngqo, hayi kwi-arc efana ne-arc efana ne-squat yesisindo esimahla. Xa i-squatting, i-bar akufuneki ihambe kumgca othe ngqo. Oku kubeka uxinzelelo ngakumbi kumqolo wakho ongezantsi. Ibar kufuneka ihambe kancinci emva nangaphaya kwentshukumo.
● Xa iinyawo zakho zingaphambili, i-hips yakho ilahlekelwe yindalo yawo ngaphakathi kuba i-humps yakho ihamba phambili kwaye kude nendawo yabo efanelekileyo. Kodwa ngenxa yokuzinzisa ubume boomatshini wokuzinzisa, usengenza intshukumo kwindawo engalunganga, kwaye amanqindi abo anokuhamba ahambe kakuhle phambi kwamagxa kodwa abuyele kancinane akhokelela ekulimaleni.
● Kungenxa yengqungquthela egqithileyo phakathi konyawo kunye nomgangatho (ukuthintela unyawo ukusuka ekutyibilikeni) oku kudala amandla achetyiweyo ngaphakathi kwedolo. Xa kuthelekiswa nee-squats zasimahla, oku kubeka uxinzelelo olongezelelekileyo emadolweni ngaphambi kokuba amathanga ahambelane okanye ahambelane nomngcipheko wokwenzakala kwedolo.
Iimpembelelo
●Ukhuseleko.I-Smith squats inokuba yinye indlela elungileyo yokukhululeka kwesisindo kuba zibonelela ngesikhokelo esinciphisa amathuba engozini ngenxa yokuphulukana nelahleko.
●Ifaneleke ngakumbi kubaqalayo.Kulula kakhulu ukufumana umthambo kumatshini kuba ikhokelwa ngokupheleleyo kwaye akufuneki ilungelelanise imivalo. Oku kunciphisa ithuba lokulimala ngenxa yokulahleka kwemali eseleyo ngenxa yokukhathalela umsipha. Kukwakhona ithuba elingaphezulu lokuwohloka kwengqondo ngenxa yokudinwa. Ke ngoko, kubaqalayo, oomatshini bakho bakhuselekile kunokuphakamisa iintsimbi de bakwazi ukulawula uzinzo lwamaqela emisipha engundoqo. Oomatshini bakaSmith bagqibelele kule njongo.
●Ungazibeka iinyawo zakho kwimigama emide eyahlukeneyo.Ukubeka iinyawo zakho ngaphandle kuya kuvula i-glmes engaphezulu kunye nee-hamstrings. Esi siphumo siyingenelo ngakumbi ukuba i-hamstrings yakho kunye neengubo zaqeqeshwa.
● Njengoko ulungelelene ngokupheleleyo, unakoyenza lula intshukumo ngomlenze omnye.Kufuneka ugxile ekuphakameni kweentsimbi, kwaye ulungelelwano kunye nokuzinza akukho ngxaki apha.
Ukuqukumbela
Ukudityaniswa okuguquguqukayo kwezitayile zoqeqesho ezimbini kunokuba sisisombululo esihle kwingxoxo. Iintsimbi zasimahla zibeka ugxininiso ngakumbi kwindibano yomzimba epheleleyo, kunye noqeqesho lomatshini kulula ukuzisebenzisa kwaye zinokomeleza ii-glmes kunye ne-hamstrings.Zombini zinceda iinjongo ezahlukeneyo kwaye zikhetha ukuba yeyiphi ekuphumeze kuyo ixhomekeke kwiinjongo zakho kunye nokhetho olufanelekileyo.
IXESHA LOKUQALA: IJUL-07-2022