Isiphetho kuqala. Imishini yeSmithFuthi izinsimbi zamahhala zinezinzuzo zazo, kanye nezinto ezivivinyayo zidinga ukukhetha ngokwezinjongo zazo zokuqeqesha kanye nezinhloso zokuqeqeshwa.
Le ndatshana isebenzisa isivivinyo se-squat njengesibonelo, ake sibheke umehluko omkhulu phakathi kwe-smith squat kanye nesikwele somsindo samahhala.
Umehluko omkhulu
-- OkokuqalaKufika kude kangakanani unyawo. Nge-squat yesisindo samahhala, kunesikhundla esisodwa kuphela lapho unyawo lungaphansi kwe-barbell. Isivivinyo asikwazi ukukwenza ngenye indlela ngoba kulula ukulahlekelwa ukulinganisela futhi silimaze. Ngokuphambene nalokho, i-smith squat ilandela indlela ehleliwe, ngakho-ke asikho isidingo sebhalansi eyengeziwe, futhi isivivinyo singelula unyawo kumabanga ahlukene okuqeqeshwa.
-- OkwesibiliUmehluko osobala ukuthi kulula ukuhlukana ngezinsimbi ezisindayo ngomshini we-Smith kunokuba ne-barbell. Amandla akhuphuke e-Smith squat abhalwe njengesidingo esincishisiwe sokulinganisela ukuze ukwazi ukugxila ekucindezeleni ibha. Lapho u-squat nomshini we-smith, amandla akho amakhulu azoba ngaphezulu.
Umehluko omkhulu phakathi kwalawa maphuzu amabili angenhla ubelokhu unesihloko esishisayo esiphikisana ngokuqina komzimba.
Ngakho-ke, yini izinzuzo nokubi kwama-squats we-free Weight aqhathaniswa nama-squats smith?
Isibonelo
● Awukwazi ukuma ngaphambili. Ukuthatha lesi sikhundla ngenkathi ukuthambisa kuzoholela ekulahlekelweni kokulinganisela nokuwa.
● Njengoba ungakwazi ukuma ezithendeni zakho ngesikhathi sokunyakaza, kusebenze ama-glutes kanye nama-hamstrings amafushane.
● Awukwazi ukuhlukanisa umlenze owodwa ngoba awukwazi ukugcina ibhalansi yakho.
● Ukubeka izinyawo zakho ngaphansi komzimba wakho kusho i-torque encane kumajoyinti we-hip nokuzibandakanya okuncane kusuka ku-glutes kanye ne-hamstrings.
Okuncezimulisayo
● Unayo Inkululeko Yokunyakaza, ngakho-ke ibha lingahamba nge-arc. I-smith squat izokuphoqa ukuthi ulandele indlela ye-barbell eboniswe ngumshini, kepha indlela ye-barbell kufanele ichazwe ngumzimba wakho.
● I-squat yamahhala isebenzisa ibha ukwehlisa umzimba ngenkathi incika i-torso phambili kancane, kepha namanjegcina umgogodla nentamo nentamo.
● Ngesikhathi se-squat yesisindo samahhala, eyakhoInkontileka Yemisipha Ye-Stabiling Ukugcina umzimba wakho uzinze. Njengoba izicubu zomshushisi zibalulekile ekuzivocavoca umzimba kwamahhala, kunengqondo ukuqeqesha labo abanezinsimbi zamahhala.
● Ama-squats wesisindo samahhalaYenza kusebenze izicubu zethanga ngaphezu kwama-smith squats. Lokhu kungenxa yesikhundla sezinyawo. Ukubeka izinyawo ngaphansi komzimba kuphumela emzuzwini omkhulu eduze komthwalo we-knee nokwengeziwe kuma-quadriceps.
Ngokuphambene, izinzuzo nokubi kwe-smith squat nakho kulula ukufingqa.
Isibonelo
● Ibha kufanele alandele i-trajectory ehleliwe kulayini oqondile, hhayi ku-arc efana ne-squat yesisindo samahhala. Lapho i-squatting, ibha akufanele ihambe emgqeni oqondile. Lokhu kubeka ingcindezi eningi emhlane wakho ophansi. Ibha kufanele yenze umhlane omncane naphambili kulo lonke unyaka.
● Lapho izinyawo zakho zisaphambili, okhalweni lwakho bephelelwa yindawo yabo yemvelo yangaphakathi ngoba okhalweni lwakho badlulile futhi kude nesikhundla sabo esifanele. Kepha ngenxa yesimo esizinzayo somshini weSmith, usengakwenza ukunyakaza okusesimweni esingafanele, futhi okhalweni lwabo bangase bahambe kahle phambi kwamahlombe kodwa baguqule emuva emuva okuholela ekulimaleni.
● Futhi ngenxa yokungqubuzana ngokweqile phakathi konyawo kanye phansi (ukuvimbela unyawo kusuka ekuhambeni phambili) lokhu kwakha amandla okugunda ngaphakathi kwedolo elalizama ukuvula idolo. Uma kuqhathaniswa nama-squats wesisindo samahhala, lokhu kubeka ingcindezi eyengeziwe emadolweni ngaphambi kokuba amathanga afana noma acishe ahambisane nengozi yokulimala kwamadolo.
Okuncezimulisayo
●Ukuphepha.Ama-smith squats angaba ngenye indlela enhle yama-squats we-free Weight ngoba anikeza umhlahlandlela onciphisa amathuba wengozi ngenxa yokulahleka kwemali esele.
●Ifaneleka ikakhulukazi Wabasaqalayo.Kulula kakhulu ukuzivocavoca emshinini ngoba kuqondiswe ngokuphelele futhi akudingeki ukuthi ulinganise imigoqo. Lokhu kunciphisa ithuba lokulimala ngenxa yokulahleka kwebhalansi ngenxa yokukhathala kwemisipha. Kukhona nethuba elincane lokuwohloka kobuchwepheshe ngenxa yokukhathala. Ngakho-ke, kubaqalayo, imishini iphephe kunokuphakamisa izinsimbi kuze kube yilapho iba nekhono lokulawula ukuqina kwamaqembu emisipha asemqoka. Imishini yeSmith ilungele le njongo.
●Ungabeka izinyawo zakho kumabanga ahlukene.Ukubeka izinyawo zakho ngokuhlukile kuzosebenza ama-glutes amaningi kanye nama-hamstrings. Lo mphumela uzuzisa ikakhulukazi uma ama-hamstrings akho kanye nama-glutes aqeqeshwa.
● Njengoba ulinganisela ngokuphelele, ungakwaziyenza kalula ukunyakaza ngomlenze owodwa nje.Udinga nje ukugxila ekuphakamiseni izinsimbi, futhi ukulinganisela nokuqina akunankinga lapha.
Ukugcina
Inhlanganisela eguquguqukayo yezitayela ezimbili zokuqeqesha kungaba yisixazululo esihle senkulumompikiswano. Isisindo samahhala sibeka ukugcizelelwa okwengeziwe kokuzibandakanya kwemisipha yomzimba okugcwele, futhi ukuqeqeshwa komshini kulula ukuyisebenzisa futhi kungaqinisa ama-glutes kanye ne-hamstrings.Zombili zisebenza ngezinhloso ezahlukahlukene futhi zikhetha ukuthi iyiphi okufanele yenziwe incithakalo kuncike kwizinhloso zakho nokuncamelayo kokuqina komzimba.
Isikhathi sePosi: Jul-07-2022