Isiphetho kuqala. Smith Machineskanye neZisindo Zamahhala zinezinzuzo zazo, futhi abavocavoca umzimba kudingeka bakhethe ngokwamakhono abo okuqeqesha kanye nezinjongo zokuqeqesha.
Lesi sihloko sisebenzisa i-Squat Exercise njengesibonelo, ake sibheke umehluko omkhulu phakathi kwe-Smith Squat kanye ne-Free Weight Squat.
Umehluko Oyinhloko
-- Okokuqalaukuthi unyawo lungaya kude kangakanani. Nge-squat yesisindo samahhala, kunendawo eyodwa kuphela engenzeka lapho unyawo lungaphansi kwe-barbell. Umuntu ovocavoca umzimba akakwazi ukwenza ngenye indlela ngoba kulula ukulahlekelwa ibhalansi futhi abangele ukulimala. Ngokuphambene nalokho, i-Smith Squat ilandela indlela ehleliwe, ngakho-ke asikho isidingo sebhalansi eyengeziwe, futhi ovivinya umzimba angakwazi ukunweba unyawo kumabanga ahlukene wokuqeqesha.
-- Owesibiliumehluko osobala ukuthi kulula ukugqobhoza izinsimbi ezisindayo ngomshini wakwaSmith kunokushaya insimbi. Amandla anda ku-Smith squat kuthiwa abangelwa isidingo esincishisiwe sebhalansi ukuze ukwazi ukugxila ekuphusheleni ibha phezulu. Uma u-squat ngomshini wakwa-Smith, amandla akho aphezulu azoba phezulu.
Umehluko omkhulu phakathi kwamaphuzu amabili angenhla bekulokhu kuyisihloko esishisayo sempikiswano ekulungeni.
Ngakho-ke, yiziphi izinzuzo nezingozi ze-Free Weight Squats uma kuqhathaniswa nama-Smith Squats?
Ububi
● Awukwazi ukuma ngaphambili. Ukuthatha lesi sikhundla ngenkathi u-squatting kuzoholela ekulahlekelweni kwebhalansi nokuwa.
● Njengoba ungeke ukwazi ukuma ezithendeni zakho ngesikhathi sokunyakaza, ukusebenza kwe-glutes nama-hamstrings kufushane.
● Awukwazi ukuhlukanisa umlenze owodwa ngenxa yokuthi awukwazi ukugcina ibhalansi yakho.
● Ukubeka izinyawo zakho ngaphansi komzimba wakho kusho i-torque encane emalungeni e-hip kanye nokungahileleki kancane kusuka ku-glutes nama-hamstrings.
Izinzuzo
● Ukwenzile inkululeko yokuhamba, ukuze ibha ikwazi ukuhamba ku-arc. I-Smith squat izokuphoqa ukuthi ulandele indlela ye-barbell ekhonjiswe umshini, kodwa indlela ye-barbell kufanele iqondiswe ngumzimba wakho.
● I-squat yamahhala isebenzisa ibha ukwehlisa umzimba ngenkathi incike umlenze phambili kancane, kodwa noma kunjalogcina umgogodla nentamo engathathi hlangothi.
● Phakathi ne-squat yesisindo samahhala, yakhoI-stabilizer muscles inkontileka ukuze ugcine umzimba wakho uzinzile. Njengoba imisipha ye-stabilizer ibalulekile ekusebenzeni kwesisindo samahhala, kunengqondo ukuqeqesha labo abanesisindo samahhala.
● Ama-squats esisindo samahhalayenza kusebenze imisipha yethanga ngaphezu kwama-squats kaSmith. Lokhu kungenxa yokuma kwezinyawo. Ukubeka izinyawo ngaphansi komzimba kubangela isikhashana esikhulu eduze kwedolo kanye nomthwalo owengeziwe kuma-quadriceps.
Ngokuphambene, okuhle nokubi kweSmith Squat nakho kulula ukufingqa.
Ububi
● Ibha kufanele ilandele i-trajectory egxilile emugqeni oqondile, hhayi ku-arc njengaku-squat yesisindo samahhala. Uma u-squatting, ibha akufanele ihambe ngomugqa oqondile. Lokhu kubeka ingcindezi eyengeziwe kumgogodla wakho ophansi. Ibha kufanele ihambe kancane emuva naphambili phakathi nokunyakaza.
● Uma izinyawo zakho zibheke phambili, izinqulu zakho zilahlekelwa ukugoba kwazo okungokwemvelo kwangaphakathi ngenxa yokuthi izinqulu zakho zibheke phambili futhi zikude nendawo yazo ekahle. Kodwa ngenxa yesimo sokuzinzisa seSmith Machine, usengakwazi ukwenza ukunyakaza endaweni engafanele, futhi izinqe zabo zingase zihambe kahle phambi kwamahlombe kodwa ziguqule umhlane ophansi kabi okuholela ekulimaleni.
● Futhi ngenxa yokungqubuzana okukhulu phakathi konyawo nephansi (ukuvimbela unyawo ekusheleleni ukuya phambili) lokhu kudala amandla okugunda ngaphakathi kwedolo okuzama ngaphakathi ukuvula idolo. Uma kuqhathaniswa nama-squats esisindo samahhala, lokhu kubeka ingcindezi eyengeziwe emadolweni ngaphambi kokuba amathanga ahambisane noma acishe afane nephansi, okwandisa ingozi yokulimala kwamadolo.
Izinzuzo
●Ukuphepha.Ama-Smith squats angaba enye indlela enhle kuma-squats esisindo samahhala ngoba anikeza isiqondiso esinciphisa amathuba engozi ngenxa yokulahlekelwa ibhalansi.
●Ikakhulukazi efanelekayo Wabasaqalayo.Kulula kakhulu ukuzivocavoca emshinini ngoba uqondiswe ngokugcwele futhi awudingi ukulinganisa imigoqo. Lokhu kunciphisa ithuba lokulimala ngenxa yokulahlekelwa ibhalansi ngenxa yokukhathala kwemisipha. Mancane futhi amathuba okuwohloka kobuchwepheshe ngenxa yokukhathala. Ngakho-ke, kwabaqalayo, imishini iphephile kunokuphakamisa izisindo ize ibe nekhono lokulawula ukuzinza kwamaqembu emisipha ewumgogodla. Imishini yakwaSmith iphelele kule njongo.
●Ungabeka izinyawo zakho emabangeni ahlukene.Ukubeka izinyawo zakho ngokuqhubekayo kuzovula ama-glutes amaningi nama-hamstrings. Lo mphumela unenzuzo ikakhulukazi uma ama-hamstrings akho nama-glutes engaqeqeshwanga kahle.
● Njengoba ulinganisele ngokugcwele, ungakwaziyenza ukunyakaza kalula ngomlenze owodwa nje.Udinga nje ukugxila ekuphakamiseni izinsimbi, futhi ibhalansi nokuzinza akuyona inkinga lapha.
Isiphetho
Inhlanganisela eguquguqukayo yezitayela ezimbili zokuqeqesha ingase ibe yisixazululo esihle senkulumo-mpikiswano. Izisindo zamahhala zigcizelela kakhulu ukubandakanyeka kwemisipha yomzimba ogcwele, futhi ukuqeqeshwa komshini kulula ukukusebenzisa futhi kungaqinisa ama-glute nama-hamstrings.Kokubili kusebenzela izinjongo ezihlukene futhi ukukhetha ukuthi iyiphi ozoyikhipha kuncike ezinhlosweni zakho nokuncamelayo kokufaneleka.
Isikhathi sokuthumela: Jul-07-2022