SMITH MACHINE SQUAT
I-Smith Machine Squat ayiwona umsebenzi lapho ujantshi ulungisa khona ngokuzenzakalelayo ukuma kwakho, kodwa kunalokho i-squat esidinga ukuthi ubeke izinyawo zakho ngendlela eqondile endleleni yebha engashintshi.
Umshini wakwa-Smith unebha ehamba ngakujantshi, wehlisa isidingo sebhalansi ebheke eceleni, kodwa uma i-engeli yesitimela nokubekwa konyawo kungalungile, umzimba ungalandela indlela ephoqelelwe futhi ungakhululeki. Hlola isiqondiso sokuzungezisa ihhuku nokuphakama kokuphepha ngebha engenalutho, futhi uthole iphoyinti lapho indawo yebha izinzile kuyo yonke izinyawo zakho naphezu komhlane wakho kukho konke ukwehla.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Izintambo, ama-adductors, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Fixed Rail Squat
Ingabe kufanele ngibeke izinyawo zami phambi komzimba wami?
Kuncike kumzila wesitimela womshini kanye nohlobo lomzimba. Ngezansi, thola indawo enebha engenalutho egcina unyawo oluphelele nokuqondisa komgogodla.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ujantshi, ihhuku, nokuphepha
Kubha engenalutho, hlola ukuthi ingabe ujantshi umile noma utshekile futhi uzilolonge indlela yokukhipha ihuku bese uyilengisa ngesandla sakho. Setha isitobhi sokuphepha ngaphansi nje kokujula okulawulekayo okuphansi.
- 2
Qondanisa ibha nendawo yonyawo
Beka ibha endaweni enethezekile phezu kwemisipha yakho ye-trapezius bese ubamba izandla zombili ngokulinganayo ububanzi. Lungisa izinyawo zakho zibe sesimweni esifanelana ngokwemvelo umzimba wakho nomzila wesitimela, kububanzi behlombe noma nxazonke.
- 3
Ukuhlala okulawulwayo ngaphakathi kwendlela engaguquki
Dala ukucindezela kwesisu, khulula ihhuku, bese ugoba amadolo akho nezinyonga zenyonga ndawonye. Amadolo akho alandela isiqondiso sezinzwane zakho futhi unyawo lwakho lonke luhlala phansi.
- 4
Sukuma futhi ulengise ngokuphephile amahhuku womabili
Phushela izinyawo zakho phansi bese uqondisa amadolo akho nezinqulu ndawonye. Ngemva kokuma ngokuphelele, phendula izihlakala zakho ukuze uqiniseke ukuthi zombili izingwegwe zisezingeni elifanayo futhi ukhulule ingcindezi kubha.
MATCH THE RAIL
Indawo yonyawo kufanele ihambisane nomzila wesitimela kanye nohlobo lomzimba ngamunye
Uma ubeka izinyawo zakho kude kakhulu phambili, umhlane wakho uzophushela phezulu kubha. Uma ubeka izinyawo zakho kude kakhulu emuva, izithende zakho zingase ziphakame noma umzimba wakho ungase udonse kumzila wesitimela. Linga ngezikhundla ezihlukene kubha engenalutho.
Izinga yilapho unyawo lonke nomgogodla kuqondaniswe ngezansi futhi amadolo alandela isiqondiso sezinzwani.
Iphuzu elibalulekile: Naka ukuthi uzame ngokushesha: "Hlola ujantshi bese ubeka izinyawo zakho endleleni."
HOOKS & SAFETIES
Ukuphepha nokubuya okuthembekile kwe-rack kuyadingeka ngisho nasemishinini yakwaSmith
Ihuku elilodwa noma ukuntuleka kokuzungezisa isihlakala kungabangela ibha futhi iwe. Ngaphambi kokusetha, zizwela womabili amahhuku anebha engenalutho.
Uma ungakwazi ukuma ngenxa yokukhathala, setha ibha endaweni ephakeme ukuze itholwe ukuphepha futhi ungazami ukushintsha indlela lapho usethi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Lungisa indawo yonyawo ngaphandle kokuhlola ujantshi
- Lokho okubonayo
- Njengoba wehla, umzimba wakho uphusha uye emuva naphambili futhi izithende zakho ziyaphakama.
- Imbangela engaba khona
- Ngisebenzise izilungiselelo ezivela komunye umshini.
- Indlela yokulungisa
- Hlola i-engeli yesitimela ngebha engenalutho bese unyakazisa izinyawo zakho kancane kancane ukuze uthole indlela yemvelo.
Amadolo awela ngaphakathi
- Lokho okubonayo
- Uma uphakama, amadolo womabili aya phakathi abheke ezinzwaneni.
- Imbangela engaba khona
- Umthwalo unzima kakhulu noma ububanzi bonyawo kanye ne-engeli yezinzwane azihambelani.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine idolo lakho libheke kuzwane lwakho lwesibili.
Huka uhlangothi olulodwa kuphela bese ubeka ibha
- Lokho okubonayo
- Ibha iyatsheka noma ihlehla ihlehlele phansi.
- Imbangela engaba khona
- Isihlakala sasiphendulwa ngaphambi kokuma ngokugcwele, noma izindawo zesandla sokunxele nesokudla zazihlukile.
- Indlela yokulungisa
- Hlola umsindo nendawo yazo zombili izingwegwe ezibanjwa kanyekanye phezulu, bese ukhulula amandla.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-squat yebhokisi lesisindo somzimba
Funda ingcindezi yonyawo nokujula.
I-Empty Bar Smith Squat
Zijwayeze ukusebenza kwesitimela nehhuku.
I-Tempo Smith Squat
Faka imizuzwana emi-3 yokwehla nokulawula phansi.
I-Progressive Smith Squat
Khulisa lapho indawo efanayo yonyawo ikhiqizwa kabusha.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Hlola isisindo sebha yomshini bese uqala ngebha engenalutho. Ukurekhoda ukubekwa konyawo lwakho nobude bokuphepha kwenza kube lula ukuphindaphinda umzila ofanayo kumaseshini alandelayo.
Ukubala
6–12 izikhathi
Amasekhondi angu-2-3 aphansi, ubambe unyawo olugcwele
Isethi
3–4 amasethi
90–180 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ama-squats ahlukene nokulawula ivolumu
- Uma unyawo olufanayo nokujula kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma uzithola uhudula ujantshi noma amadolo akho evuma, lungisa isisindo sakho nendawo yonyawo.
- Ungawusebenzisi umshini uma ihuku noma ukuphepha kungasebenzi kahle.
Imibuzo evame ukubuzwa
Ngabe asikho isidingo sokuphepha uma kungumshini wakwaSmith?
Cha. Qinisekisa ukuthi usetha isivalo esingezansi njengoba ungase ugeje noma wehluleke.
Ingabe iphephile kunama-squats esisindo samahhala?
Izimfuneko zebhalansi zingase zibe phansi, kodwa kunezinye izingozi: imizila engaguquki namaphutha ezilungiselelo. Khetha ngokuya ngezinhloso zakho kanye nokunethezeka okuhlangene.
