Smith squats wataƙila fitacciyar motsa jiki ce tsakanin duk 'yan wasan da suka ziyarci gidan motsa jiki. Injin yana ba ka damar yin bambancin bambancin squat da yawa kuma ana iya amfani dashi don motsa jiki inda ake buƙatar daidaito. Injin Smith shine kayan aikin da akafi buƙata da buƙata na kowane gidan motsa jiki. Kun san ko menene ita? Idan ba haka ba, karanta ƙasa, idan ka sayi biyan kuɗi, ba za ku iya yin ba tare da wannan ilimin ba!
Menene Smith Squats?
Zamuyi la'akari da dabarun yin tsuguno a cikin Smith ga yan mata da maza a kasa, kuma yanzu, zamuyi bayanin menene wannan kayan aikin mu'ujiza.
Injin Smith shine na'urar kwaikwayo, wanda shine ƙaramin ƙarfe tare da sandar da aka gyara a ciki. Latterarshen yana motsawa sama da ƙasa ko akasin haka. Dan wasan ya sanya nauyin a kan sandar, ya tsaya a karkashin firam kuma ya fara tsugunewa. Godiya ga na'urar kwaikwayo, ba zai jingina zuwa gaba ko baya ba, wanda ke nufin zai yi dabara kamar yadda ya kamata.
Kujeru a cikin na'urar Smith suna taimakawa rage girman kaya a baya, kuma kuma, basa bada izinin keta dabarun aminci, wanda yake da mahimmanci ga masu farawa.
Kayan aiki
- Kafin motsawa zuwa ɗakunan nauyi masu nauyi, ana bada shawara don ƙware da fasaha a cikin injin Smith. Thearshen baya ƙyale jiki ya faɗi ko baya ko gaba, don haka sauƙaƙe aikin, da kuma ba da kyakkyawar fahimtar algorithm na ayyuka;
- Na'urar tana ba ka damar motsa jiki ba tare da belayer ba, wanda ya zama tilas yayin aiki tare da nauyin kyauta;
- Injin ya sa ya yiwu a manta da kiyaye daidaito - abu ne wanda ba a iya cin nasararsa;
- Wannan ita ce mafi kyawun inji don aiwatar da duk wata fasahar tsugunno;
- Kamfanin Smith ya ba da izinin tsugunawa don 'yan wasa masu fama da gwiwa. Yana ba ka damar sarrafa zurfin squats da matsayin ƙafafu;
- Na'urar tana rage haɗarin rauni;
- A cikin na'urar kwaikwayo, zaku iya yin kowane motsa jiki, ba kawai nufin yin famfo ƙafa ba.
Idan kuna sha'awar kuranta, babu kusan ɗaya. Sai dai idan, na'urar kwaikwayo ta sa aiki ya zama mai sauƙi, kuma don haɓakar ƙwayar tsoka, ya kamata a ƙara ɗaukar kaya koyaushe. Ba da daɗewa ba ko kuma daga baya, dole ne ku bar ƙirar jujjuyawar ku ci gaba zuwa ɗakunan nauyi marasa nauyi. Ko kuma a hankali za ku iya ƙara wasu nau'ikan motsa jiki (alal misali, ƙwanƙwasa huhu ko fasalin fasali tare da dumbbells).
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Waɗanne tsokoki suke aiki?
Kafin kayi bayanin yadda zaka tsuguna daidai a cikin Smith, bari mu lissafa menene tsokar da yake amfani da ita:
- Lateral, medial, rectus, tsaka-tsakin cinya;
- Hip biceps;
- Semitendinosus da semimembranosus tsokoki na bayan cinya;
- Babban farin ciki.
Smith squat dabara
Dabarar tsugunne a cikin injin Smith tare da barbell ga mata da maza ba shi da bambanci. Abinda kawai shine cewa na biyun sun fi son yin aiki tare da nauyi mai nauyi, kamar yadda galibi suke son haɓaka tsokoki. Kuma na farko ya fi muhimmanci fiye da kyakkyawan adadi da ƙona calories, don haka suna aiki tare da ƙananan nauyi, amma tare da ƙarin maimaitawa da hanyoyin.
La'akari da dabarun zurfin ciki a cikin Smith don gindi ga 'yan mata:
- Yi dumi don dumama tsokoki sosai;
- Daidaita tsayin sandar domin ku tsaya daidai a karkashinta, ba kan yatsun kafa ba;
- Tsaya ciki don sandar tana tsakanin wuyan wuyan hannu da wuyan kafaɗa;
- Yayin tsugune, yakamata kafadun kafada su dunkule da juna kamar yadda ya kamata;
- Sanya ƙafafunku kaɗan a bayan sandar - ta wannan hanyar zaku zama mafi daidaito;
- Kafin fara squats, kaɗan juya sandar don cire shi daga masu riƙewa a kan firam, yayin kiyaye gwiwar hannu kamar yadda ya kamata;
- Yayin da kake numfashi, sauke kanka ƙasa, yayin da gwiwoyi bai kamata su wuce layin safa ba, an dan ja ƙashin ƙugu baya, kuma an karkatar da jikin a gaba;
- Lokacin da kuka isa wurin ƙasa, nan da nan fara hawan santsi, yayin da kuke fitarwa;
- Yi adadin maimaitawar da ake so.
Bambance-bambancen motsa jiki
Don haka, munyi nazarin dabarun tsugunnawa a cikin Smith ga maza da mata, kuma yanzu, bari muyi la'akari da waɗanne zaɓuɓɓuka don aiki tare da wannan kayan aikin:
- Gwiwar gwiwa Wannan motsa jiki ne mai wahala wanda ke sanya damuwa mai yawa a kan gwiwoyi, amma yana ba ku damar aiki yadda ya kamata duk ƙwayoyin cinya. Ana yin sa ne kawai ta ƙwararrun athletesan wasa da ke da ƙoshin lafiya na jiki;
- Mazauna a cikin Smith tare da matsakaiciyar matsawa suna tilasta gaban quads suyi aiki;
- Yanayin tsaka-tsaka mai faɗi yadda yakamata ya bugu cinyoyin ciki da glute. A lokacin aiwatarwa, yana da mahimmanci kada a hada gwiwoyi wuri guda kuma a tabbatar cewa safa a layi daya domin nauyin da ke kan kafafu duka daya ne;
- Idan kun sanya ƙafafunku kafada-faɗi kafada-baya, tsokoki na cinya na gefe, da na ciki, zasu karɓi babban nauyi;
- Baya ga ɗakunan gargajiya, zaku iya yin ƙwanƙwasa gaba a cikin Smith, lokacin da sandar ke gaban kirji, kuma ba a baya ba a baya. Bambanci yana cikin fasaha - kuna buƙatar kiyaye jiki daidai tsaye.
Kuskure gama gari
Kamar yadda kake gani, Machineungiyar 'Yan Matasan Smith ta' Yan mata hanya ce madaidaiciya don amintar da nauyi mai nauyi. Waɗanne kuskuren da aka saba da su ga masu ginin jiki?
- Ba a janye ƙashin ƙugu ba, sakamakon haka, duk nauyin ya faɗi a kan kashin baya;
- An gabatar da gwiwoyi sosai a gaba, bayan layin yatsan, sakamakon haka, haɗin gwiwa ya sha wahala;
- Yi sheƙi daga ƙasa, lahanta ƙafa;
Kariya da contraindications
A ƙarshe, karanta mahimman nuances masu alaƙa da lafiyar lafiyar ku. 'Yan matan da ke motsa jiki sau da yawa da yawa kada a dauke su da nauyi, saboda wannan na iya shafar lafiyar tsarin haihuwa. Ka tuna, nauyi dole ne ya isa, kuma sau da yawa ana yin rikodin don cutar lafiyar. Hakanan, manta game da injin motsa jiki yayin daukar ciki da lactation. Duk da haka dai, wannan lokacin ba don lodi bane.
Hakanan, irin wannan atisayen an hana su ga mutanen da ke fama da cututtukan tsarin musculoskeletal, tare da jijiyoyin varicose, glaucoma, anemia, haɓakar zafin jiki, bayan tiyata. Yakamata a yi amfani da hankali a cikin gwanaye da 'yan wasa masu fama da matsalar numfashi. Idan kana da rashin lafiya na rashin lafiya, yana da mahimmanci ka nemi likitanka kafin fara motsa jiki. Zama lafiya!
