Isiphelo kuqala. Smith Machineskunye neeWeights zasimahla zineengenelo zazo, kwaye abenzi bomthambo kufuneka bakhethe ngokwezakhono zabo zoqeqesho kunye neenjongo zoqeqesho.
Eli nqaku lisebenzisa i-Squat Exercise njengomzekelo, makhe sijonge iiyantlukwano ezimbini eziphambili phakathi kwe-Smith Squat kunye ne-Free Weight Squat.
Umahluko oPhambili
-- Eyokuqalakukude kangakanani unyawo ukuya phambili. Nge-squat yesisindo samahhala, kukho indawo enye kuphela enokwenzeka apho unyawo luphantsi kwe-barbell. Umntu owenza umthambo akanakuyenza ngenye indlela kuba kulula ukuphulukana nebhalansi kwaye kubangele ukwenzakala. Ngokwahlukileyo, i-Smith Squat ilandela indlela ehleliweyo, ngoko akukho mfuneko yokulinganisela okongeziweyo, kwaye umthambo unokwandisa unyawo ukuya kwimigama eyahlukeneyo yoqeqesho.
-- UmzuzwanaUmahluko ocacileyo kukuba kulula ukuqhekeza iintsimbi ezinzima ngomatshini wakwaSmith kunokusebenzisa intsimbi. Ukonyuka kwamandla kwi-Smith squat kubangelwa isidingo esincitshisiweyo sokulinganisela ukuze ukwazi ukugxila ekuqhubeni ibha. Xa u-squat ngomatshini wakwaSmith, amandla akho aphezulu aya kuba phezulu.
Umahluko ophambili phakathi kwala manqaku mabini angentla ahlala eyinto eshushu yeengxabano kwimpilo.
Ke, ziziphi iiPros and Cons of Free Weight Squats xa kuthelekiswa noSmith Squats?
Ububi
● Awukwazi ukuma ngaphambili. Ukuthatha esi sikhundla ngelixa i-squatting iya kubangela ukulahlekelwa kwebhalansi kunye nokuwa.
● Ekubeni awukwazi ukuma kwizithende zakho ngexesha lokuhamba, ukusebenza kwe-glutes kunye ne-hamstrings kufutshane.
● Awunakukwazi ukwahlula umlenze omnye kuba awukwazi ukugcina ulungelelwano.
● Ukubeka iinyawo zakho phantsi komzimba wakho kuthetha ukuba i-torque encinci kumalungu e-hip kunye nokubandakanyeka okuncinci ukusuka kwi-glutes kunye ne-hamstrings.
IiPros
● Unako inkululeko yokuhamba, ngoko ke ibha inokuhamba kwi-arc. I-Smith squat iya kukunyanzela ukuba ulandele indlela ye-barbell eboniswe ngumatshini, kodwa indlela ye-barbell kufuneka ichazwe ngumzimba wakho.
● I-squat ekhululekile isebenzisa ibha ukuthoba umzimba ngelixa ungqiyame i-torso phambili kancinci, kodwa kunjalogcina umqolo ongathathi hlangothi kunye nentamo.
● Ngexesha le-squat yesisindo samahhala, yakhoIkhontraktha yemisipha yokuzinza ukugcina umzimba wakho uzinzile. Ekubeni izihlunu zokuzinzisa zibalulekile kwi-exercises yesisindo samahhala, kunengqiqo ukuqeqesha abo banesisindo samahhala.
● Ii-squats zobunzima zamahhalavula izihlunu zethanga ngaphezu kwee-squats zikaSmith. Oku kungenxa yokuma kweenyawo. Ukubeka iinyawo phantsi komzimba kubangela umzuzu omkhulu malunga nedolo kunye nomthwalo ongaphezulu kwi-quadriceps.
Ngokwahlukileyo, i-pros and cons of Smith Squat nayo kulula ukuyishwankathela.
Ububi
● Ibha kufuneka ilandele i-trajectory esisigxina kumgca othe ngqo, kungekhona kwi-arc efana ne-squat yobunzima obukhululekile. Xa i-squatting, ibha akufanele ihambe kumgca othe tye. Oku kubeka uxinzelelo ngakumbi kumqolo wakho osezantsi. Ibha kufuneka ihambe kancinci emva naphambili kuyo yonke intshukumo.
● Xa iinyawo zakho zibheke phambili, isinqe sakho silahlekelwa kukugobela okungokwemvelo kwangaphakathi ngenxa yokuba isinqe sakho singaphambili yaye sikude nendawo yazo efanelekileyo. Kodwa ngenxa yokuzinzisa kwe-Smith Machine, usenokwenza intshukumo kwindawo engafanelekanga, kwaye izinqe zabo zinokuthi zihambe kakuhle phambi kwamagxa kodwa ziguqule umqolo ongezantsi kakubi kukhokelela ekulimaleni.
● Kwakhona ngenxa yokungqubana okugqithisileyo phakathi konyawo kunye nomgangatho (ukuthintela unyawo ukuba lungatyibiliki ukuya phambili) oku kudala amandla okucheba ngaphakathi kwedolo elizama ngaphakathi ukuvula idolo. Xa kuthelekiswa ne-squats yesisindo samahhala, oku kubeka uxinzelelo olongezelelweyo emadolweni phambi kokuba amathanga ahambelane okanye aphantse afane nomgangatho, ukwandisa umngcipheko wokulimala kwamadolo.
IiPros
●Ukhuseleko.I-Smith squats ingaba yinto efanelekileyo kwi-squats yesisindo samahhala kuba inika isikhokelo esinciphisa ukuba nokwenzeka kwengozi ngenxa yokulahleka kwebhalansi.
●Ngokukodwa kufanelekile kubaqalayo.Kulula kakhulu ukwenza umthambo kumatshini kuba ukhokelwa ngokupheleleyo kwaye akukho mfuneko yokulinganisa imivalo. Oku kunciphisa ithuba lokulimala ngenxa yokulahleka kwebhalansi ngenxa yokukhathala kwemisipha. Kukwakho amathuba amancinci okuhla kobugcisa ngenxa yokudinwa. Ke ngoko, kubaqalayo, oomatshini bakhuselekile kunokuphakamisa izisindo bade babe nobuchule bokulawula ukuzinza kwamaqela emisipha engundoqo. Oomatshini bakwaSmith bafanelekile kule njongo.
●Ungabeka iinyawo zakho kwimigama eyahlukeneyo.Ukubeka iinyawo zakho kude ngakumbi kuya kuvuselela ngakumbi i-glutes kunye ne-hamstrings. Esi siphumo sinenzuzo ngakumbi ukuba i-hamstrings kunye ne-glutes aziqeqeshwanga ngaphantsi.
● Ekubeni ulungelelene ngokupheleleyo, unakolula ukwenza intshukumo ngomlenze omnye nje.Kufuneka nje ugxininise ekuphakamiseni iintsimbi, kwaye ibhalansi kunye nokuzinza akukho ngxaki apha.
Ukuqukumbela
Inhlanganisela eguquguqukayo yezimbo zoqeqesho ezimbini inokuba sisisombululo esihle kwingxoxo. Izisindo zamahhala zigxininisa ngakumbi ekubandakanyekeni kwemisipha yomzimba ogcweleyo, kwaye ukuqeqeshwa komatshini kulula ukuyisebenzisa kwaye kunokomeleza i-glutes kunye ne-hamstrings.Zombini zisebenza ngeenjongo ezahlukeneyo kwaye ukhetha ukuba yeyiphi omawuyenze kuxhomekeke kwiinjongo zakho kunye nokhetho lokuqina.
Ixesha lokuposa: Jul-07-2022