Smith squats mohlomong ke boikoetliso bo tummeng ka ho fetisisa har'a baatlelete bohle ba etelang boikoetliso. Mochini o u lumella ho etsa mefuta e fapaneng e fapaneng ea squat mme o ka sebelisoa ho ikoetliseng moo ho hlokahalang botsitso. Mochini oa Smith ke sesebelisoa se batloang haholo le se hlokehang sa boikoetliso bofe kapa bofe. Na ua tseba hore na ke eng? Haeba ho se joalo, bala ka tlase, haeba u rekile peeletso, u ke ke ua e etsa ntle le tsebo ena!
Smith Squats ke eng?
Re tla nahana ka mokhoa oa ho etsa squats ho Smith bakeng sa banana le banna ba ka tlase, mme joale, re tla hlalosa hore na sesebelisoa sena sa mohlolo ke eng.
Mochine oa Smith ke simulator, e leng foreimi ea tšepe e nang le bara e tsitsitseng kahare. Ea morao-rao e ea holimo le tlase kapa ho fapana. Moatlelete o beha boima bareng, o ema tlasa foreimi mme o qala ho hohla. Ka lebaka la simulator, e ke ke ea itšetleha ka pele kapa morao, ho bolelang hore e tla etsa mokhoa ona ka nepo kamoo ho ka khonehang.
Li-squats mochining oa Smith li thusa ho fokotsa mojaro ka morao, hape, ha li lumelle ho tlola mekhoa ea polokeho, e bohlokoa haholo ho ba qalang.
Melemo ea mochini
- Pele o fetela ho li-squats tse sa lefelloeng mahala, ho kgothaletswa ho tseba mokhoa ho mochini oa Smith. Ea morao-rao ha e lumelle 'mele ho oela morao kapa ho ea pele, ka tsela eo o nolofalletsa mosebetsi, mme o lumella kutloisiso e ntle ea algorithm ea liketso;
- Sesebelisoa se u lumella ho ikoetlisa ntle le belayer, e tlamang ha u ntse u sebetsa ka boima ba 'mele;
- Mochini o etsa hore ho khonehe ho lebala ka ho boloka botsitso - ke fuluru e sa hlōloeng;
- Ona ke mochini o motle ka ho fetisisa oa ho ikoetlisa ka mokhoa ofe kapa ofe oa squat
- Smith Machine e lumella squats bakeng sa baatlelete ba nang le mathata a mangole. E o lumella ho laola botebo ba li-squats le boemo ba maoto;
- Sesebelisoa se fokotsa menyetla ea ho tsoa kotsi;
- Ka ketsiso, u ka etsa boikoetliso bofe kapa bofe, eseng feela ho pompa maoto.
Haeba u thahasella liphoso tsa eona, ha ho na letho. Ntle le haeba ketsiso e etsa hore mosebetsi o be bobebe, le molemong oa kholo ea mesifa, mojaro o lokela ho lula o eketseha. Nakoana kapa hamorao, o tla tlameha ho tlohela foreimi e bobebe ebe o fetela ho li-squats tse boima ba 'mele. Kapa u ka eketsa butle-butle mefuta e meng ea boikoetliso (mohlala, hack lunges kapa mofuta oa khale ka li-dumbbells).
.
Ke mesifa efe e sebetsang?
Pele o tseba ho squat hantle ho Smith, a re ke re thathamiseng hore na o sebelisa mesifa efe:
- Lateral, medial, rectus, mahareng mesifa ea serope;
- Li-biceps tsa letheka;
- Mesifa ea Semitendinosus le semimembranosus ea mokokotlo oa serope;
- Gluteus e kholo.
Mokhoa oa Smith squat
Mokhoa oa ho qhekella mochining oa Smith o nang le barbell bakeng sa basali le banna ha o fapane. Ntho feela ke hore ba morao ba khetha ho sebetsa ka boima bo boima, hobane hangata ba tloaetse ho haha mesifa. 'Me ea pele e bohlokoa ho feta sebopeho se setle le likhalori tse tukang, ka hona li sebetsa ka boima bo fokolang, empa li pheta-pheta hape li atamela haholoanyane.
Nahana ka mokhoa oa li-squats tse tebileng ho Smith bakeng sa likoti tsa banana:
- Etsa mofuthu ho futhumatsa mesifa ea hau hantle;
- Fetola bophahamo ba mokoallo hore o tle o eme o leketlile ka tlasa eona, eseng menoaneng ea hau ea maoto;
- Ema kahare kahoo bareng e lipakeng tsa molala le mahetla;
- Nakong ea squat, mahetla a mahetla a lokela ho kopana ka hohle kamoo ho ka khonehang;
- Beha maoto a hau hanyane kamora bara - ka tsela ena o tla tsitsa haholoanyane;
- Pele o qala li-squats, potoloha bareng hanyane ho e tlosa ho ba ts'oereng foreimi, ha o ntse o boloka lilofo tsa hau li le holimo kamoo ho ka khonehang;
- Ha u ntse u inhalla, ikhule fatše, ha mangole a sa lokela ho feta mola oa likausi, noka e huloa hanyenyane, 'me' mele o sekametse pele;
- Ha u fihla ntlheng e tlase, hang-hang qala moepa o boreleli, ha u ntse u tsoa;
- Etsa palo e lakatsehang ea ho pheta-pheta.
Ho ikoetlisa ho fapana
Kahoo, re ithutile mokhoa oa ho qhekella ho Smith bakeng sa banna le basali, 'me joale, a re ke re hlahlobe hore na ho na le likhetho life bakeng sa ho sebetsana le sesebelisoa sena:
- Li-squats tsa mangole. Hona ke boikoetliso bo thata bo behang khatello ea maikutlo mangoleng, empa bo u lumella ho sebetsa ka katleho mesifa eohle ea serope. E etsoa feela ke baatlelete ba nang le boiphihlelo ba nang le boikoetliso bo botle ba 'mele;
- Li-squats ho Smith ka boemo bo moqotetsane li qobella bokapele ba li-quads ho sebetsa;
- Sebaka se pharaletseng sa squat se pompa hantle lirope tsa kahare le glutes. Nakong ea polao, ho bohlokoa hore o se ke oa kopanya mangole mme oa etsa bonnete ba hore likausi li moleng o le mong mojaro maotong ka bobeli o ts'oana;
- Haeba u arola maoto ka bophara ba mahetla, mesifa ea serope e ka lehlakoreng, hammoho le tse kahare, li tla amohela mojaro o ka sehloohong;
- Ntle le li-squats tsa khale, o ka etsa li-squats tse ka pele ho Smith, ha bara e le ka pela sefuba, eseng ka morao mokokotlong. Phapang e tseleng - o hloka ho boloka mmele o otlolohile hantle.
Liphoso tse tloaelehileng
Joalokaha u bona, Smith Machine Squat for Girls ke tsela e phethahetseng ea ho ikopanya ka mokhoa o sireletsehileng le boima bo boima. Li-bodybuilders tsa novice li etsa liphoso life?
- Noka ha e hule morao, ka lebaka leo, boima bohle bo oela mokokotlong;
- Mangole a tlisoa pele ka matla, ka nqane ho mola oa menoana ea maoto, ka lebaka leo, manonyeletso a lengole a utloa bohloko;
- Tabola lirethe fatše, ho senya maoto;
Litlhokomelo le li-contraindications
Qetellong, bala lintlha tsa bohlokoa mabapi le polokeho ea bophelo bo botle. Banana ba ikoetlisang khafetsa le haholo ha baa lokela ho nkeha ka litekanyo, hobane sena se ka ama bophelo bo botle ba tsamaiso ea ho ikatisa. Hopola, boima ba 'mele bo tlameha ho lekana,' me hangata litlaleho li beoa kotsing ea bophelo bo botle. Hape, lebala ka mochini oa boikoetliso nakong ea bokhachane le lebese. Leha ho le joalo, nako ena ha se ea mejaro ea motlakase.
Hape, boitlhakiso bo joalo bo hanetsoe batho ba nang le maloetse a mesifa, a nang le methapong ea varicose, glaucoma, phokolo ea mali, mocheso o eketsehileng oa 'mele, kamora' opereishene. Tlhokomelo e lokela ho sebelisoa ho li-cores le baatlelete ba nang le mathata a ho hema. Haeba u na le lefu le sa foleng la bongaka, ho bohlokoa ho buisana le ngaka pele u qala ho ikoetlisa. Phela hantle!
