Umwanzuro Ubwa mbere. Imashini za SmithKandi ibipimo byubusa bifite ibyiza byabo, kandi imyitozo ikeneye guhitamo ukurikije ubuhanga bwabo bwo guhugura no gutoza.
Iyi ngingo ikoresha imyitozo ya squat nkurugero, reka turebe ibice bibiri byingenzi hagati ya scith squat na squat yuburemere bwubusa.
Itandukaniro nyamukuru
-- Uwamberenuburyo ikirenge gishobora kunyuramo. Hamwe nuburemere bwubuntu, hariho umwanya umwe ushoboka aho ikirenge kiri munsi ya barbell. Umukoresha ntashobora kubikora muburyo ubwo aribwo buryo bworoshye gutakaza uburimbane kandi bigatera ibikomere. Ibinyuranye, snjith scith ikurikira inzira ihamye, rero nta mpamvu yo gushyira mu gaciro, kandi umukoresha ashobora kwagura ikirenge mu ntera itandukanye yo guhugura.
-- Icya kabiriItandukaniro rigaragara nuko byoroshye guca mu buremere buremereye hamwe na mashini ya smith kuruta inyanja. Imbaraga ziyongera muri smith scith ziterwa no kugabanywa zigomba kuringaniza kugirango ubashe kwibanda ku gusunika akabari hejuru. Iyo usenyutse hamwe na mashini ya smith, imbaraga zawe ntarengwa zizaba zirenze.
Itandukaniro nyamukuru hagati yamanota abiri yahoze ryahoze ari ingingo ishyushye yimpaka muburyo bwiza.
None, ni ibihe byiza nibibi byuburemere bwubuntu ugereranije no smith squats?
Ibibi
● Ntushobora guhagarara imbere. Gufata uyu mwanya mugihe ugusebanya bizavamo gutakaza uburimbane no kugwa.
● Kubera ko udashobora kwihagararaho ku gatsinsino mu rugendo, gukora ku busa na hamstrings ni bugufi.
● Ntushobora gutandukanya ukuguru kumwe kuko udashobora kugumana uburimbane bwawe.
● Gushyira ibirenge mu mubiri wawe bisobanura torque nkeya ku ngingo z'ibibe by'ibibi no kugira uruhare ruto mu bucuti na hamstrings.
Ibyiza
● Ufite Ubwisanzure bwo kugenda, bityo umurongo urashobora kwimukira muri arc. Smith scith izaguhatira gukurikira inzira ya Barbell yerekanwe na mashini, ariko inzira ya barbell igomba gutegekwa numubiri wawe.
● squat yubusa ikoresha umurongo kugirango umanure umubiri mugihe wegamiye torso imbere gato, ariko uracyariKomeza umugongo utabogamye nijosi.
● Mugihe cyo gukaza ibiro byuburemere, ibyaweImitsi yo mu mitsi yo mu mitsi kugirango umubiri wawe uhagaze neza. Kubera ko imitsi yo mu gaciro ari ingenzi ku myitozo yuburemere kubuntu, birumvikana guhugura abafite uburemere bwubusa.
● Ibiro biremereweKoresha imitsi ikibero kuruta smith squats. Ibi biterwa numwanya wibirenge. Gushyira ibirenge munsi yumubiri ibisubizo mugihe kinini uzengurutse ivi numutwaro mwinshi kuri quadriceps.
Ibinyuranye, ibyiza nibibi bya smith squat nabyo byoroshye kuvuga muri make.
Ibibi
● Akabari kagomba gukurikira inzira ihamye mumurongo ugororotse, ntabwo ari muri arc zimeze nka squat yuburemere. Iyo guswera, akabari katagomba kugenda kumurongo ugororotse. Ibi bishyira igitutu kumugongo wo hepfo. Akabari kagomba kwimuka gato no hanze yose.
● Iyo ibirenge byawe biri imbere, ikibuno cyawe cyatakaje uruhande rwimbere kuko ikibuno cyawe kiri imbere kandi kure yumwanya wabo mwiza. Ariko urakoze kubidukikije bya mashini ya smith, urashobora gukora ingendo mumwanya utari wo, kandi ikibuno cyabo gishobora no kugenda neza imbere yigitugu ariko flex umugongo ugana nabi.
● Bitewe no guterana amagambo arenze urugero no hasi (kubuza ikirenge kunyerera) ibi bitera imbaraga zo gusiga imbere mu ivi mbere yo gufungura amavi. Ugereranije nuburemere bwubuntu, ibi bishyira igitutu cyinyongera kumavi mbere yuko ibibero bibangikanye, bibangikanye hasi, byongera ibyago byo gukomeretsa amavi.
Ibyiza
●Umutekano.Smith squats irashobora kuba ubundi buryo bwiza bwo gukanda ibiro kuko atanga ubuyobozi bugabanya amahirwe yo guhagarara kubera gutakaza uburimbane.
●Cyane cyane kubatangiye.Biroroshye cyane kubona imyitozo kuri mashini kuko iyobowe rwose kandi ntabwo igomba guhuza utubari. Ibi bigabanya amahirwe yo gukomeretsa kubera gutakaza uburimbane kubera umunaniro. Hariho kandi amahirwe make yo kwangirika kwa tekiniki kubera umunaniro. Kubwibyo, kubatangiye, imashini zifite umutekano kuruta kuzamura ibiro kugeza igihe bazahangana muguhagenzura umutekano wimitsi yibanze. Imashini za Smith ziratunganye kubwiyi ntego.
●Urashobora gushyira ibirenge mu ntera zitandukanye.Gushyira ibirenge bitandukanye bizahuza urugwiro na hamstrings. Ingaruka ni ingirakamaro cyane cyane niba hamstrings yawe hamwe nibisasu bitambere.
● Kubera ko uringaniye byuzuye, urashoborabyoroshye gukora ingendo hamwe namaguru.Ukeneye gusa kwibanda ku kuzamura uburemere, no kuringaniza no gushikama ntakibazo hano.
Umwanzuro
Guhuza byoroshye amahugurwa abiri birashobora kuba igisubizo cyiza cyimpaka. Uburemere bwubuntu bushimangira cyane ku mitsi yuzuye imitsi yuzuye, kandi amahugurwa yimashini byoroshye gukoresha kandi arashobora gushimangira uburibwe na hamstrings.Byombi bikorera intego zitandukanye no guhitamo umuntu wo gukora biterwa nintego zawe nuburyo bwiza.
Igihe cyohereza: Jul-07-2022