Kumaliza koyamba. Makina a SmithNdipo zolemera zaulere zimakhala ndi zabwino zawo, ndipo ochita masewera olimbitsa thupi ayenera kusankha mwaluso luso lawo la maluso ndi zophunzitsira.
Nkhaniyi igwiritsa ntchito zolimbitsa thupi monga chitsanzo, tiyeni tiwone kusiyana kwakukulu pakati pa squith squit ndi squat yolemetsa yaulere.
Kusiyana kwakukulu
-- Choyambandi momwe phazi lingayendere. Ndi squat yolemetsa yaulere, pali malo amodzi okha komwe phazi lili pansi pa barbell. Wochita masewera olimbitsa thupi sangachite mwanjira ina iliyonse chifukwa ndikosavuta kutaya bwino ndikuvulaza. Mosiyana ndi izi, squat squat imatsata njira yokhazikika, kotero palibe chifukwa chowonjezera, ndipo wochita masewera olimbitsa thupi amatha kuwonjezera phazi ku mtunda wosiyanasiyana kuti uphunzitsidwe.
-- WachiwiriKusiyana koonekeratu ndikuti ndikosavuta kuthyola kulemera kolemera ndi smith makina kuposa ndi barbell. Mphamvu yowonjezereka mu squit squat imadziwika chifukwa chochepetsedwa kuti muchepetse kuti mutha kuyang'ana pomanga bala. Mukakhala ndi makina a Smith, mphamvu yanu yayikulu idzakhala yokwera.
Kusiyanitsa kwakukulu pakati pa mfundo ziwiri zapamwamba nthawi zonse kwakhala nkhani yotentha yotsutsa.
Ndiye, kodi phindu ndi mitundu yolemetsa ndi yolemetsa poyerekeza ndi squiti?
Kuzunguzika
● Simungathe kuyimirira kutsogolo. Kutenga izi pomwe kusokonekera kumabweretsa kuchepa kwa malire ndi kugwa.
● Popeza simungathe kuyimirira zidendene zanu nthawi yomwe kuyenda, kutsegula kwa ma glates ndi mabanki ndifupi.
● Simungathe kudzipatula mwendo umodzi chifukwa simungathe kusunga bwino.
● Kuyika mapazi anu pansi pa thupi lanu kumatanthauza kuchepera kocheperako kolumikizana ndi kutengapo gawo kochepa kuchokera pamalingaliro ndi manyowa.
Chipatso
● Muli Ufulu Woyenda, kotero bala amatha kusunthira mu arc. Squit squat ikukakamizidwa kuti mutsatire njira ya barbell yomwe yawonetsedwa ndi makinawo, koma njira yopangira barbell iyenera kuperekedwa ndi thupi lanu.
● Squat yaulere imagwiritsa ntchito bar kuti achepetse thupi potsamira chimphepo chamtsogolo, komabeSungani msana wosayenera ndi khosi.
● Pa squat yolemetsa yaulere, yanustarces minofu kuti musunge thupi lanu. Popeza minofu yokhazikika ndiyofunikira pa zolimbitsa thupi zaulere, zimamveka kuphunzitsa anthu omwe ali ndi miyeso yaulere.
● Zingwe zolemetsa zaulereYambitsani minofu ya ntchafu kuposa smith squats. Izi ndichifukwa cha mapazi. Kuyika mapazi pansi pa thupi kumapangitsa nthawi yayitali kuzungulira bondo ndi katundu wowonjezereka pa Quadriceps.
Mosiyana ndi izi, zabwino ndi zowawa za squit squat ndizosavuta kufotokozera mwachidule.
Kuzunguzika
● Bar iyenera kutsatira mawonekedwe okhazikika pamzere wowongoka, osati mu arc ngati squat yaulere. Mukamayenda, bar sayenera kuyenda pamzere wowongoka. Izi zimapangitsa kukakamizidwa kwambiri kumbuyo kwanu. Mbali iyenera kusunthira pang'ono pang'ono ndikuyenda.
● Mapazi anu ali mtsogolo, m'chiuno mwanu mumalephera kugwada mkati chifukwa m'chiuno chanu chili kutsogolo komanso kutali ndi malo awo abwino. Koma chifukwa cha kukhazikika kwa chilengedwe cha Smith Smith, mutha kuyendetsabe mayendedwewo pamalo olakwika, ndipo m'chiuno awo amatha kuyenda bwino pamaso pa mapewawo koma sinthani kumbuyo kumbuyo komwe kumayambitsa kuvulala.
● Komanso chifukwa cha mikangano yapamwamba pakati pa phazi ndi pansi (kuletsa phazi kuti lisayang'ane) Izi zimapangitsa kuti pakhale mphamvu mkati mwa bondo yomwe imayesa kutsegula bondo. Poyerekeza ndi ma squats olemera aulere, izi zimayika zowonjezera pamaondo zisanachitike ntchafu zisanafanane kapena kufanana pansi, ndikuwonjezera chiopsezo cha kuvulaza.
Chipatso
●Chitetezo.Smith squats imatha kukhala njira yabwino yopangira ma squats olemera chifukwa amapereka chitsogozo chomwe chimachepetsa mwayi wa ngozi chifukwa cha kutaya bwino.
●Makamaka kwa oyamba oyamba.Ndiosavuta kuchita masewera olimbitsa thupi pamakina chifukwa cholongosola kwathunthu ndipo sayenera kuwongolera mipiringidzo. Izi zimachepetsa mwayi wovulala chifukwa chosowa chifukwa cha kutopa kwa minofu. Palinso mwayi wochepera wa kuwonongeka kwaukadaulo chifukwa cha kutopa. Chifukwa chake, kwa oyamba, makinawa ndi otetezeka kuposa kukweza zolemera mpaka atakhala kuti amawongolera kukhazikika kwa magulu a minofu ya minofu. Makina a Smith ndi abwino pacholinga ichi.
●Mutha kuyika mapazi anu pamtunda wosiyanasiyana.Kuyika mapazi anu kupatukana kumayambitsa makongoletsedwe ambiri ndi manyowa. Izi ndizopindulitsa makamaka ngati mabotolo anu ndi ma glate amaphunzitsidwa.
● Popeza ndinu oyenera, muthaKuchita mosavuta kuyenda ndi mwendo umodzi.Muyenera kuyang'ana kwambiri pakukweza zolemera, komanso kukhazikika komanso kukhazikika palibe vuto pano.
Mapeto
Kuphatikiza kosasinthika kwa ma scyles awiriwa atha kukhala yankho labwino pa zotsutsana. Zolemera zaulere zimatsindika kwambiri za minofu yathupi, ndipo maphunziro amakina ndiosavuta kugwiritsa ntchito ndipo amatha kulimbikitsa ma glutesi ndi manyowa.Onsewa amagwiritsa ntchito zolinga zosiyanasiyana ndikusankha munthu kuti athe kusiyanasiyana ndi zomwe mumakonda.
Post Nthawi: Jul-07-2022