SMITH MACHINE ROW
I-Smith Machine Row ayiwona umsebenzi lapho uqondanisa khona ibha nomzimba wakho, kodwa kunalokho, kuwumsebenzi lapho uqondanisa umzimba wakho nendlela yebha engashintshi.
I-Smith Machine Row kuvidiyo iyirowu ye-bentover eyeqile edonsa ibha ngaphansi kwamadolo ibheke phezulu kwesisu nezimbambo ezingezansi. I-Smith Machine yenza indlela ibe lula ngokukhawulela ukunyakaza kwebha ukuya phambili nangemuva, kodwa ayithathi indawo yokusekelwa kwe-hip hinge kanye ne-torso. Ocwaningweni oluhilela i-Smith Machine Bentover Row, isivinini sebha sehla ngokubikezelwa njengoba umthwalo ukhuphuka, futhi ocwaningweni oluhlukile oluqhathanisa imigqa, umugqa omile nogobile wenze kusebenze wonke umhlane ngokuphawulekayo kuyilapho futhi ibeka umthwalo omkhulu wangemuva phakathi kokunyakaza okuqhathaniswa. Ngakho-ke esikhundleni sokucabanga nge-trajectory egxilile 'njengendlela ezenzakalelayo ephephile emhlane wakho', kufanele uqale uqondanise indawo yonyawo lwakho nezivimbeli zokuphepha futhi ugcine i-engeli ye-torso efanayo kukho konke ukuphindaphinda.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-trapezius ephakathi, i-rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, i-erector spinae, i-glutes, ama-hamstrings
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-orbit egxilile ukudonsa/ihinji ye-hip evundlile
Ingabe Imigqa Yomshini WakwaSmith Iphephile Kunemigqa Yamahhala YeBarbell?
Nakuba inenzuzo yokunciphisa ukuzungeza emuva naphambili kwe-bar nokusebenzisa izivimba zokuphepha, ayikuqedi ukusekelwa kwe-back and torso. Uma izinyawo zakho zingami endleleni engashintshi, umzimba wakho ungase unxephezele, ngakho ungamane uhlukanise ukunyakaza okubili kube okuphephile nokuyingozi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lungisa ibha kanye nobude besivimbo sokuphepha
Beka ibha ekuphakameni okukuvumela ukuthi uyibambe ngezansi kwamadolo akho bese usetha isivalo sokuphepha sibe ngaphansi kancane kunendawo yakho yokuqala. Zijwayeze indlela yokuzungezisa ibha kanye nendawo yokuvala izimo eziphuthumayo kubha engenalutho kuqala.
- 2
Qondanisa izinyawo zakho nendlela yebha
Thola indawo lapho izinyawo zakho zihlukene ngobubanzi be-hip futhi izinqe zakho zingasondeli kakhulu kumzila ome mpo webha. Kokubili ekuqaleni nangaphezulu, ibha kufanele ikwazi ukusondela emilenzeni futhi ifinyelele phezulu kwesisu nezimbambo ezingezansi.
- 3
Thumela izinqe zakho emuva futhi wenze i-hip hinge
Gobisa amadolo akho kancane, thumela izinqulu zakho emuva, futhi wehlise i-torso yakho. Gcina izimbambo zakho kanye ne-pelvis kuhlanganisiwe, umhlane wakho nentamo ubude, futhi usekele ukuma kwakho ngama-hamstrings akho nama-glutes.
- 4
Khipha ibha nge-overgrip enobubanzi behlombe.
Bamba isithupha sakho ngokubambelela ngokweqile intende yakho ibheke emuva futhi ugcine isihlakala sakho siqondile. Ngaphandle kokunyakazisa i-torso yakho, phakamisa ibha kancane ukuze uvule ukuzungezisa futhi uhlole ibhalansi yakho lapho uqala khona.
- 5
Thumela izindololwane zakho emuva futhi uzidonsele esiswini sakho
Exhale futhi ulethe izindololwane zakho emaceleni nangemuva kwe-torso yakho. Esikhundleni sokuphakamisela amahlombe akho ezindlebeni zakho noma uphakamise isifuba sakho ngokuzumayo, gcina umgoqo eduze kwesisu sakho esingenhla nezimbambo ezingezansi emugqeni oqondile omile.
- 6
Yehlisa amadolo akho phansi imizuzwana engu-2-3.
Kancane kancane qondisa izindololwane zakho bese uzehlise emugqeni ofanayo oqondile. Vumela indawo yokuthi amahlombe akho aye phambili kodwa walawule ukuze ungaphenduki umhlane wakho ongezansi noma ushaye ibha ubhekene nesitobhi, futhi uqiniseke ukuthi uyazungezisa futhi ukhiye ibha ngemva kwempinda yokugcina.
FIXED BAR PATH
Ku-trajectory eqondile, indawo yonyawo inquma indawo yokuxhumana yebha
I-barbell yamahhala ingahamba kancane iye emuva naphambili endleleni edalwe umzimba, kuyilapho ibha yakwaSmith ingasuki emugqeni osungulwe ojantshi. Uma izinyawo zakho zikude kakhulu phambili, ibha izosuka emadolweni akho futhi idale i-lever ende emhlane wakho ophansi. Uma izinyawo zakho zikude kakhulu emuva, ibha izophazamisa ama-shins namadolo akho noma ikuphoqe ukuthi uphakamise i-torso yakho phezulu. Hambisa ibha engenalutho kusukela ngaphansi kwamadolo akho ukuya phezulu kwesisu sakho, okokuqala uthole indawo yonyawo lwemvelo yawo womabili amaphuzu.
Ngokuya ngomshini, ama-rails amile ngokuphelele noma athambekele kancane. Emshinini we-Smith othambekele, kufanele ume lapho ibha iya khona emzimbeni wakho njengoba ikhuphuka. Ungakopishi ukuma kwezinyawo kweminye imishini ngaphandle kokuhlola ukwakhiwa komenzi.
Iphuzu elibalulekile: Hlola ngaphambi kwesethi: Uma ngixhuma indawo yokuqala nangaphezulu ngebha engenalutho, ingabe ngidinga ukushintsha i-angle yami ye-torso ukuze ngigweme amadolo ami?
HIP HINGE & BRACE
Ngenkathi udonsa umhlane wakho, umzimba wakho ophansi kanye ne-torso kuba ukusekelwa okumile.
Noma umshini wakwaSmith uzinzisa ibha, i-torso yakho kumele isekele umthwalo osemoyeni. Ucwaningo oluncane oluqhathanisa imigqa emile negobayo lubonise ukwenziwa kusebenze okukhulu kokulinganisa kwawo wonke umhlane, kodwa futhi kube nomthwalo ongemuva ophakeme kakhulu. Ucwaningo aluzange lukhawulelwe ku-Smith Machine, ngakho-ke izinombolo azizona ezingokoqobo, kodwa kuyasiza ukuqaphela ukuthi ukukhuthazela kwe-lumbar nokulawulwa kwe-hip hinge kungaba izici ezikhawulela lokhu kunyakaza.
Gobisa amadolo akho kancane bese uthumela izinqulu zakho emuva ukuze uthole indawo eqinisa ama-hamstrings akho. Qinisekisa isisu sakho nezinhlangothi futhi ugcine izimbambo zakho ne-pelvis zikude komunye nomunye kulo lonke isethi. Uma i-torso yakho ikhula ngokuphakama ngenxa yokukhathala emuva, amandla akho okusekela kwe-postural afinyelele umkhawulo wawo ngaphambi kwemisipha yakho yangemuva, ngakho wehlisa isisindo noma ukuphindaphinda.
ELBOW & SCAPULA
Hambisa izindololwane zakho namahlombe akho kodwa unganiki amahlombe akho ukuze udale ububanzi.
Ngezansi, izingalo zinwetshiwe futhi izindwani zamahlombe ngokwemvelo zingaqhubekela phambili phezu kwezimbambo. Njengoba usukuma, thumela izindololwane zakho emuva futhi ulethe amahlombe akho ndawonye ngemuva kwakho, kodwa ungadonseli amahlombe akho ezindlebeni zakho noma uphoqelele amahlombe akho endaweni kusukela ekuqaleni kuze kube sekupheleni. Kwanele inqobo nje uma i-bar iseduze nesisu esingaphezulu nezimbambo ezingezansi futhi izindololwane zidlula ku-torso.
Izandla ezibanzi nezindololwane ezibanzi zizokhuphula indawo yokuxhumana yebha futhi kwandise ukubandakanyeka kwehlombe elingemuva kanye ne-trapezius, kodwa le vidiyo ibonisa i-overgrip yobubanzi behlombe nendlela yendololwane eduze nomzimba. Kunokuba usakaze izindololwane zakho zibe maphakathi nendlela ukuze udale isikhuthazo sokunye ukuhluka kwemigqa, khetha okuhlukile okuhlukile okufanela injongo yakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izinyawo azihambelani nendlela yebha
- Lokho okubonayo
- Hambisa i-torso yakho emuva naphambili ukuze ibha isuke emadolweni akho ngezansi noma ingathinti isisu sakho phezulu.
- Imbangela engaba khona
- Ngaphandle kokuhlola i-trajectory emisiwe yebha yakwaSmith, ngime endaweni efanayo neye-barbell yamahhala.
- Indlela yokulungisa
- Zama ukuxhuma iphoyinti lokuqala nangaphezulu ngebha engenalutho, unyakazisa izinyawo zakho ngamasentimitha ambalwa kuze kube yilapho womabili amaphuzu ezizwa engokwemvelo.
Amakhothamo aphansi angemuva ngokuphindaphinda ngakunye.
- Lokho okubonayo
- Njengoba wehlisa umugqa, i-pelvis yakho iyagoqa, ijika lomhlane wakho lishintsha kakhulu, futhi intamo yakho kuphela iyaphakama.
- Imbangela engaba khona
- Ukujula kwe-hip hinge kudlula ukuhamba kwe-hamstring yamanje noma umthamo wokusekela i-torso, noma isisindo sikhulu kakhulu.
- Indlela yokulungisa
- Phakamisa ibha yokuqalisa kancane bese wehlisa isisindo. Sebenzisa kuphela ububanzi obukuvumela ukuthi ugcine ibanga phakathi kwezimbambo zakho kanye ne-pelvis yakho ngenkathi ubambe izinqe zakho.
Phakamisa umzimba wakho bese ubhampa ibha
- Lokho okubonayo
- Lapho udonsa, amadolo nezinqulu zakho ziyaqondana, isifuba sakho siyaphakama, futhi ibha igxuma ibheke phezulu ngokushesha.
- Imbangela engaba khona
- Isisindo engangingakwazi ukusilawula ngomhlane wami sasinyakaziswa ukusabela okuphansi komzimba.
- Indlela yokulungisa
- Yehlisa isisindo ngo-10-20% bese ufaka i-angle yakho ye-torso. Bala ama-reps kuphela lapho ukuphakama kwehlombe lakho kungashintshi kakhulu ekuqaleni nangaphezulu.
Hlikihla amahlombe akho ngasezindlebeni zakho
- Lokho okubonayo
- Phezulu, intamo iba mfushane futhi amahlombe aphakama ngaphambi kwezindololwane.
- Imbangela engaba khona
- Ngandisa uchungechunge lwami lokunyakaza ngokudonsela umugqa phezulu kakhulu noma ukudonsa izinsimbi zami zehlombe phezulu.
- Indlela yokulungisa
- Yehlisa indawo oxhumene kuyo nesisu sakho esingaphezulu nezimbambo ezingezansi bese uthumela izindololwane zakho emuva. Qeda ukuphindaphinda ngaphambi nje kokuba amahlombe akho aphakame.
Izihlakala zigobile futhi ibha igoqekile.
- Lokho okubonayo
- Phezulu, phinda ingemuva lezandla zakho ubheke ezingalweni zakho, misa izindololwane zakho, bese uphakamisa ibha ngokuqhubekayo ngezandla zakho.
- Imbangela engaba khona
- Ukubamba kusohlangothini lomunwe noma uzama ukudala ibanga lokugcina ngama-biceps akho.
- Indlela yokulungisa
- Bamba ibha ekujuleni kwezandla zakho futhi ugcine izihlakala nezingalo zakho zibe kulayini owodwa. Yima endaweni oxhumene kuyo ngaphambi kokuba isihlakala sakho sigoqe.
Ukukhiya okungaphelele kwebha ngemva kwesethi
- Lokho okubonayo
- Uma uzama ukuyidedela, ibha ishelela iye kusitobha noma amahhuku kuphela ohlangothini olulodwa.
- Imbangela engaba khona
- Indawo yokukhiya yokuzungezisa yebha ayizange ithikhiwe ngenkathi ukhathele.
- Indlela yokulungisa
- Ngemva kokuphindaphinda kokugcina, zungezisa ibha ekuphakameni okuzinzile izingalo zakho zeluliwe kuze kuboshwe womabili amahhuku. Ngemva kokuqinisekisa ukuthi umthwalo usetshenzisiwe, khulula izandla zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuthinta udonga lwehinge
Funda ukuma kwezinyawo, uthumela izinqulu zakho emuva odongeni futhi ugcine ama-engeli amadolo kanye ne-torso engathathi hlangothi.
Umugqa Osekelwe Isifuba
Qala ngokuprakthiza iphethini yokudonsa indololwane nehlombe endaweni enebhentshi elisekela umzimba wakho.
I-Bar Smith Machine Row engenalutho
Qondanisa indawo yonyawo lwakho nesivimbeli sokuphepha bese uphinda indlela efanayo eqondile ukusuka ngezansi kwamadolo akho ukuya phezulu kwesisu sakho.
umugqa womshini we-smith
Kancane kancane thuthukela esisindweni esikuvumela ukuthi ugcine i-angle ye-trunk futhi wehlise imizuzwana emi-2 kuya kwemi-3 ngokuphindaphinda okungu-6 kuye kwayi-12.
Umugqa we-barbell enesisindo samahhala
Ilawula ngokuthembekile indlela kaSmith kanye ne-hip hinge, bese idlulela ezinhlobonhlobo ezizilawulayo zendlela yebha yangaphambili nengemuva njengoba kudingeka.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Beka ngaphambili noma maphakathi nokuzivocavoca kwakho emuva izikhathi ezingu-1-2 ngesonto. Evikini lokuqala, funda ukuma konyawo lwakho kanye ne-angle ye-torso nge-bar engenalutho noma isisindo esisele esisele esi-3 kuya kwezi-4 ngemuva kokuphindaphinda okungu-12, futhi uma ukukhathala kokusekelwa kwe-lumbar kuvela ngaphambi kokudonsa emuva, hlukanisa amasethi akho ngemigqa esekelwe esifubeni.
inombolo
Iziqephu 6-12
Gcina i-engeli ye-torso efanayo nendawo yokuxhumana
setha
2–4 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
1-2 okwesibili ukuphakama / 2-3 ikwindla yesibili
Ilawulwa eduze kwesitimela ngaphandle kokukhahlela emuva
- Ngaphambi kwesethi yakho yokuqala yomsebenzi, hlola indlela yokukhiya, isivalo sokuphepha, indawo yonyawo kanye nezindawo zokuxhumana ngebha engenalutho.
- Uma ugcina i-engeli ye-torso, ukuqondanisa kwesihlakala, kanye nokwehla kwesekhondi elingu-2–3 kuzo zonke izimpinda, engeza impinda eyodwa kuseshini elandelayo.
- Khulisa isisindo kancane kuphela ngemva kokushaya phezulu kwethagethi yakho kuwo wonke amasethi, futhi ngokushesha ubuyele esisindweni sangaphambilini ngokushesha nje lapho uqondisa umzimba wakho noma ugoqe iqolo.
Imibuzo evame ukubuzwa
Ingabe i-torso yakho kufanele ihambisane nephansi?
Lokhu akufanele kube njalo. Ungakwazi futhi ukuwenza nge-engeli ye-torso engaba ngu-35-45 degrees njengoba kukhonjisiwe kuvidiyo. Okubalulekile ukuthi i-angle yokuqala igcinwa kulo lonke isethi, ukuthi i-back back ayigoqiwe, nokuthi ibha ihamba ngokwemvelo ukusuka ngaphansi kwamadolo kuya phezulu kwesisu.
Ibha kufanele yehlele kuphi esikebheni?
Ukuze kudlule ihlombe ngobubanzi behlombe kanye nendlela yendololwane eduze kwe-torso, indawo eseduze nesisu esiphezulu nezimbambo ezingezansi iyindawo yokuqala esebenzayo. Kuzohluka kancane kuye ngohlobo lomzimba wakho kanye ne-trajectory yomshini. Ungaphoqi ukuthintana ngokuphakamisa umzimba wakho noma ukugoba izihlakala zakho.
Ingabe kufanele ngigcine amahlombe ami ehlangene?
cha. Uma ingalo inwetshiwe ngezansi, izindwani zehlombe zingaya phambili ngokwemvelo futhi zibuyele ndawonye futhi lapho zidonswa. Uma uyiphoqa kusukela ekuqaleni kuze kube sekupheleni, ibanga lakho lokunethezeka lingase lehle.
Uma iqolo lakho liqinile, ingabe ukuma kwakho akulungile?
Imisipha ye-erector spinae isekela i-torso egobile, ngakho-ke ingakhathala. Kodwa-ke, uma uzwa umgogodla wakho ugoba ngemva kokuphindaphinda ngakunye, ubuhlungu obuhlabayo endaweni ethile, noma ukushoshozela okusakazekela emilenzeni yakho, ungakuphathi njengokukhathala okuvamile kwemisipha futhi uyeke ngokushesha.
Kufanele kube nzima kangakanani?
Gcina i-engeli ye-torso, indawo yokuxhumana yesisu esingenhla, nokwehla imizuzwana emi-2 ukuya kwemi-3 ngokuphindaphinda okungu-6 kuye kwayi-12, futhi usebenzise isisindo esikuvumela ukuthi wenze izikhathi ezi-2 kuye kwezingu-3. Ucwaningo lwerowu lomshini wakwaSmith luphinde lwabonisa ubudlelwano obucacile phakathi kwesisindo nesivinini sebha, ngakho yeka isethi lapho ijubane lehla futhi kwenzeka i-kickback.
Ubufakazi nezinkomba
- 1. Loturco et al. - Layisha-isivinini ubudlelwano bokwehluka kwemigqa, okuhlanganisa imigqa egobile yomshini kaSmith.
- 2. Fenwick et al. - Ukusebenza kwemisipha ye-trunk, ukunyakaza emuva kanye nomthwalo ngokuhlukahluka kwemigqa
- 3. Bull et al. - Umsebenzi we-Trapezius kanye ne-serratus wangaphambili wemisipha ngokuya ngokubamba komugqa ogobile
- 4. U-Nieto-Acevedo et al. - Amaphrofayili obulili kanye nesivinini sokulayisha emigqa emithathu.
