Mhedziso yekutanga. Smith Machinesuye Mahara Weights ane zvawo zvakanakira, uye maekisesaizi anofanirwa kusarudza zvinoenderana nehunyanzvi hwavo hwekudzidzisa hunyanzvi uye zvinangwa zvekudzidzisa.
Ichi chinyorwa chinoshandisa Squat Exercise semuenzaniso, ngatitarisei misiyano miviri mikuru pakati peSmith Squat uye Yemahara Weight Squat.
Musiyano Mukuru
-- Wokutangandiko kuti tsoka inogona kuenda kure zvakadii. Nekusununguka uremu squat, pane imwe chete inogoneka nzvimbo iyo tsoka iri pasi pebarbell. Mudzidzisi haakwanise kuzviita neimwe nzira nekuti zviri nyore kurasikirwa nechiyero uye kukonzera kukuvara. Kusiyana neizvi, Smith Squat inotevera nzira yakagadziriswa, saka hapana chikonzero chekuwedzera kuenzana, uye mutambi anogona kuwedzera rutsoka kune madaro akasiyana ekudzidzira.
-- Yechipirimutsauko uripachena ndewekuti zviri nyore kupaza maremu anorema nemuchina weSmith pane nebarbell. Iyo yakawedzera simba muSmith squat inonzi yakaderedzwa kudiwa kwechiyero kuitira kuti iwe ugone kutarisa pakusundira bara kumusoro. Paunenge uchikwenya nemuchina weSmith, simba rako repamusoro richave rakakwirira.
Musiyano mukuru pakati pemapfundo maviri ari pamusoro agara ari nyaya inopisa yekukakavadzana mukusimba.
Saka, ndezvipi Zvakanakira uye Zvakaipa zveMahara Weight Squats zvichienzaniswa naSmith Squats?
Cons
● Haugoni kumira pamberi. Kutora chinzvimbo ichi uchikwenya kunozokonzera kurasikirwa kwechiyero uye kudonha.
● Sezvo iwe usingakwanisi kumira pazvitsitsinho zvako panguva yekufambisa, kushandiswa kweglutes uye hamstrings ipfupi.
● Haugoni kutsaura gumbo rimwe chete nokuti haugoni kuchengeta dzikamo yako.
● Kuisa tsoka dzako pasi pemuviri wako zvinoreva kuti torque shoma pamajoini emuhudyu uye kuita kushoma kunobva pahudyu nenyundo.
Pros
● Wakadaro rusununguko rwokufamba, saka bar inogona kufamba mu arc. Iyo Smith squat inokumanikidza kutevera nzira yebarbell inoratidzwa nemuchina, asi nzira yebarbell inofanirwa kurairwa nemuviri wako.
● Iyo yemahara squat inoshandisa bhari kudzikisa muviri uchirerekera torso mberi zvishoma, asi zvakadarochengetedza musana nemutsipa.
● Munguva yekusununguka uremu squat, yakostabilizer muscles contract kuti muviri wako ugare wakagadzikana. Sezvo mhasuru dzakagadzikana dzakakosha pakusununguka uremu maekisesaizi, zvine musoro kudzidzisa avo vane huremu hwemahara.
● Mahara uremu squatsactivate mamhasuru echidya kupfuura Smith squats. Izvi zvinokonzerwa nechinzvimbo chetsoka. Kuisa tsoka pasi pemuviri kunoguma mune imwe nguva yakakura yakatenderedza ibvi uye yakawanda mutoro pa quadriceps.
Kusiyana neizvi, zvakanakira uye zvakaipira zveSmith Squat zvakare zviri nyore kupfupikisa.
Cons
● Iyo bhari inofanira kutevera yakagadziriswa trajectory mumutsara wakatwasuka, kwete muarc senge mune yemahara uremu squat. Paunenge uchikwenya, bhawa harifanire kufamba mumutsara wakatwasuka. Izvi zvinoisa zvakanyanya kudzvinyirira kuzasi kwako. Iyo bar inofanira kufamba zvishoma kumashure uye mberi mukati mekufamba.
● Kana tsoka dzako dziri mberi, chiuno chako chinorasika kubhenda kwadzo kwemukati nekuti chiuno chako chiri kumberi uye kure nekwaanogara. Asi nekuda kwekudzikamisa kwechimiro cheSmith Machine, iwe unogona kuita mafambiro munzvimbo isiriyo, uye mahudyu avo anogona kutofamba zvakanaka pamberi pemapfudzi asi kuchinjika kuzasi kumashure zvakaipa zvichitungamira kukuvara.
● Uyewo nekuda kwekuputika kwakanyanya pakati petsoka uye pasi (kudzivirira tsoka kubva pakutsvedza mberi) izvi zvinogadzira simba rekuveura mukati mebvi iro mukati rinoedza kuzarura ibvi. Zvichienzaniswa nekusununguka uremu squats, izvi zvinowedzera kuwedzera kudzvinyirira pamabvi pamberi pezvidya zvakaenzana kana kuti zvakada kufanana nepasi, zvichiwedzera njodzi yekukuvara kwemabvi.
Pros
●Safety.Smith squats inogona kuva imwe nzira yakanaka kune yemahara uremu squats nekuti inopa nhungamiro inoderedza mukana wetsaona nekuda kwekurasikirwa kwechiyero.
●Kunyanya yakakodzera kune vanotanga.Zviri nyore kuita maekisesaizi pamushini nekuti inotungamirwa zvizere uye haifanirwe kuenzanisa mabhawa. Izvi zvinoderedza mukana wekukuvara nekuda kwekurasikirwa kwekuenzanisa nekuda kwekuneta kwemhasuru. Pane zvakare mukana mudiki wekuderera kwehunyanzvi nekuda kwekuneta. Naizvozvo, kune vanotanga, michina yakachengeteka pane kusimudza masimbi kudzamara vava nehunyanzvi mukudzora kugadzikana kwemapoka emhasuru dzepakati. Smith michina yakanakira chinangwa ichi.
●Iwe unogona kuisa tsoka dzako pamadaro akasiyana.Kuisa tsoka dzako kure kure kunomutsa mamwe glutes uye hamstrings. Izvi zvinonyanya kubatsira kana hamstrings uye glutes zviri pasi-kudzidziswa.
● Sezvo uri pakati nepakati, unogonakuita nyore kufamba negumbo rimwe chete.Iwe unongoda kutarisa pakusimudza masimbi, uye kuenzanisa uye kugadzikana hakuna dambudziko pano.
Mhedziso
Mubatanidzwa unochinjika wemataira maviri ekudzidzisa ungave mhinduro yakanaka kune gakava. Huremu hwemahara hunoisa zvakanyanya kusimba pane yakazara-muviri tsandanyama kubatikana, uye muchina kudzidziswa kuri nyore kushandisa uye kunogona kusimbisa glutes uye hamstrings.Ose ari maviri anoshanda zvinangwa zvakasiyana uye kusarudza kuti ndeupi wekuita zvinoenderana nezvinangwa zvako uye kusimba zvaunofarira.
Nguva yekutumira: Jul-07-2022