Chomaliza choyamba. Smith Machinesndi Free Weights ali ndi ubwino wawo, ndipo ochita masewera olimbitsa thupi ayenera kusankha malinga ndi luso lawo lophunzitsira komanso zolinga zophunzitsira.
Nkhaniyi imagwiritsa ntchito Squat Exercise monga chitsanzo, tiyeni tiwone kusiyana kwakukulu pakati pa Smith Squat ndi Free Weight Squat.
Kusiyana Kwakukulu
-- Choyambandi momwe phazi likhoza kupita patsogolo. Ndi squat yolemetsa yaulere, pali malo amodzi okha omwe phazi liri pansi pa barbell. Wochita masewera olimbitsa thupi sangathe kuchita mwanjira ina chifukwa ndizosavuta kutaya bwino ndikuvulaza. Mosiyana ndi zimenezi, Smith Squat amatsatira njira yokhazikika, kotero palibe chifukwa chowonjezera, ndipo wochita masewera olimbitsa thupi amatha kupititsa phazi kumtunda wosiyanasiyana kuti aphunzitse.
-- Chachiwirikusiyana kodziwikiratu ndikuti ndikosavuta kuthyola zolemetsa zolemetsa ndi makina a Smith kuposa ndi barbell. Kuwonjezeka kwamphamvu mu Smith squat kumabwera chifukwa cha kuchepa kwa kufunikira koyenera kuti muthe kuyang'ana kwambiri kukankhira bar. Mukakhala ndi makina a Smith, mphamvu zanu zazikulu zidzakhala zapamwamba.
Kusiyanitsa kwakukulu pakati pa mfundo ziwiri zomwe zili pamwambazi nthawi zonse kwakhala nkhani yotentha kwambiri muzolimbitsa thupi.
Kotero, Kodi Ubwino ndi Woipa wa Free Weight Squats poyerekeza ndi Smith Squats ndi chiyani?
kuipa
● Simungathe kuima kutsogolo. Kutenga malowa pamene squatting kumabweretsa kutaya bwino ndi kugwa.
● Popeza simungathe kuyimirira pazidendene zanu panthawi yoyendayenda, kutsegula kwa glutes ndi hamstrings kumakhala kochepa.
● Simungathe kupatutsa mwendo umodzi chifukwa chakuti simukutha kukhazikika.
● Kuyika mapazi anu pansi pa thupi lanu kumatanthauza kuchepa kwa mphamvu m'malo olumikizirana mafupa a m'chiuno komanso kuti musamagwire kwambiri chifukwa cha minyewa ya m'chiuno.
Ubwino
● Inu mwatero ufulu woyenda, kotero kuti bala ikhoza kuyenda mu arc. Smith squat idzakukakamizani kutsatira njira ya barbell yosonyezedwa ndi makina, koma njira ya barbell iyenera kulamulidwa ndi thupi lanu.
● Squat yaulere imagwiritsa ntchito bar kuti ichepetse thupi ndikutsamira torso patsogolo pang'ono, komabesungani msana wosalowerera komanso khosi.
● Panthawi ya squat yaulere, yanuKukhazikika kwa minofu ya stabilizer kuti thupi lanu likhale lokhazikika. Popeza kuti minofu ya stabilizer ndiyofunikira pakuchita masewera olimbitsa thupi kwaulere, ndizomveka kuphunzitsa omwe ali ndi zolemera zaulere.
● Kuthamanga kwaulere kwaulereyambitsani minofu ya ntchafu kuposa Smith squats. Izi ndichifukwa cha malo a mapazi. Kuyika mapazi pansi pa thupi kumabweretsa mphindi yaikulu kuzungulira bondo ndi katundu wambiri pa quadriceps.
Mosiyana ndi zimenezi, ubwino ndi kuipa kwa Smith Squat ndizosavuta kufotokoza mwachidule.
kuipa
● Barolo liyenera kutsatira njira yokhazikika mumzere wowongoka, osati mu arc ngati squat yaulere. Pochita squating, bala sayenera kusuntha molunjika. Izi zimayika kupanikizika kwambiri pamsana wanu. Chophimbacho chiyenera kusuntha pang'ono mmbuyo ndi mtsogolo panthawi yonseyi.
● Mapazi anu akakhala kutsogolo, m’chiuno mwanu mumalephera kupinda m’kati mwachibadwa chifukwa m’chiuno muli kutsogolo komanso kutali ndi kumene kuli bwino. Koma chifukwa cha kukhazikika kwa Smith Machine, mutha kuchitabe kuyenda molakwika, ndipo chiuno chawo chikhoza kuyenda bwino kutsogolo kwa mapewa koma kusinthasintha m'munsi kumbuyo molakwika kumabweretsa kuvulala.
● Komanso chifukwa cha kukangana kwakukulu pakati pa phazi ndi pansi (kuteteza phazi kuti lisasunthike kutsogolo) izi zimapanga mphamvu yometa mkati mwa bondo yomwe mkati imayesa kutsegula bondo. Poyerekeza ndi ma squats olemera aulere, izi zimawonjezera kupanikizika kwa mawondo asanayambe ntchafu kufanana kapena pafupi ndi pansi, kuonjezera chiopsezo cha kuvulala kwa mawondo.
Ubwino
●Chitetezo.Smith squats akhoza kukhala njira yabwino yopangira squats yaulere chifukwa amapereka chitsogozo chomwe chimachepetsa mwayi wa ngozi chifukwa cha kutayika bwino.
●Makamaka oyenera oyamba kumene.Ndikosavuta kuchita masewera olimbitsa thupi pamakina chifukwa amawongoleredwa mokwanira ndipo sakuyenera kulinganiza mipiringidzo. Izi zimachepetsa mwayi wovulazidwa chifukwa cha kutayika bwino chifukwa cha kutopa kwa minofu. Palinso mwayi wochepa wakuwonongeka kwaukadaulo chifukwa cha kutopa. Chifukwa chake, kwa oyamba kumene, makina amakhala otetezeka kuposa kukweza zolemera mpaka atakhala odziwa bwino kuwongolera kukhazikika kwamagulu apakati a minofu. Makina a Smith ndi abwino pachifukwa ichi.
●Mukhoza kuyika mapazi anu pamtunda wosiyana.Kuyika mapazi anu motalikirana kudzayambitsa ma glutes ndi hamstrings. Izi ndizopindulitsa makamaka ngati ma hamstrings anu ndi glutes saphunzitsidwa bwino.
● Popeza ndinu woganiza bwino, mungathekusuntha mosavuta ndi mwendo umodzi.Mukungoyenera kuyang'ana pa kukweza zolemera, ndipo kulingalira ndi kukhazikika sikuli vuto pano.
Mapeto
Kuphatikiza kosinthika kwa masitayelo awiri ophunzitsira kungakhale njira yabwino yothetsera mkangano. Zolemera zaulere zimagogomezera kwambiri kuchitapo kanthu kwa minofu ya thupi lonse, ndipo kuphunzitsa makina ndikosavuta kugwiritsa ntchito ndipo kumatha kulimbikitsa glutes ndi hamstrings.Zonse zimagwira ntchito zosiyanasiyana ndikusankha yoti muchite zimatengera zolinga zanu komanso zomwe mumakonda.
Nthawi yotumiza: Jul-07-2022