Squat "Smith" (Umqeqeshi Smith): incazelo ubuchwepheshe, iseluleko

Squat "Smith" - okuhle ukuqeqeshwa Ukuvivinya for emathangeni nezinqe. Kuyinto akuve kuvamile ukuba nemibuthano kokubili bodybuilders abanolwazi futhi abangazi lutho. Njenganoma yimuphi omunye umsebenzi, e squats at the Smith Simulator kunezinzuzo zako siqu kanye nobubi obuthile. Nabo nothile nge umsebenzi.

isithunzi

Inzuzo yokuqala - ekhethekile okunamathiselwe Simulator elikuvumela ukubhekana kalula naso wedwa. Esesibili - akuyona umthwalo osinda kangaka ku yomgogodla namadolo, njengoba kule ezimfushane nge isisindo khulula. Okwesithathu - umthwalo ukugxilisa ingqondo iqembu target kwemisipha. Lokhu kuhle kakhulu kulabo esalulama ekulimaleni.

amaphutha

Ngaphansi kule one kuphela - imisipha isimame ukuphumula. Uma uhlanganyela ku eziningi ezinjalo simulators, stabilizers zisale ngemuva ekukhuleni kusuka amaqembu ayinhloko kwemisipha. Ngakho-ke, kuyinto efiselekayo ukuhlanganisa ezimfushane e "Smith" nezinye umzimba ngemilenze nezinqe.

ukusebenza inqubo

Njenganoma yimuphi omunye uhlobo Hlala-ups, ezimfushane e "Smith" kuyinto umsebenzi eziyisisekelo. Ngenxa yalokho, sihilela umsebenzi ezinesisindo sina. Lokhu kusho ukuthi ukunakekela okukhethekile kufanele zikhokhelwe imiklamo. Kungenjalo, umphumela efanele is hhayi kufinyelelwa, futhi kukhona ingozi yokulimala. Ucije amasu okungcono nge isisindo ukukhanya, ngakho-ke asikho isidingo sokuthi izinkinga.

Ngakho hlola ekusebenziseni amaphuzu:

1. Khetha isisindo esifanele uwubeke bar. Ngakho kubalulekile ukuba acabangele isisindo bar.

2. Faka entanyeni phezu esishwibweni, ezingeni ehlombe. Uyakuqonda eqhoqhobelele kwesokudla avaliwe.

3. Yima ngezinyawo zenu ehlombe-ububanzi ngaphandle. Umhlane okufanele kuqonde, okhalweni - kancane arched futhi amehlo akhe iqondiswe phambili.

4. Lapho usukulungele ukuqala ezihambayo, susa entanyeni ukukhiywa.

5. Ukugoba amadolo, inspiratory umqulu phansi. Kubalulekile ukulondoloza isikhundla ezingeni emuva.

6. Ukuze iwe kuwufanele kuze kube okhalweni musa ukuthatha evundlile. Khona-ke exhale eyenziwa kuyanda phezulu.

7. Ukubuyela isikhundla kokuqala, ukuhlaba ikhefu kancane bese uphinda inombolo ukunyakaza izikhathi.

Yikuphi imisipha abasebenza

Squat "Smith" ikuvumela ukuba asebenze le misipha:

1. imisipha hip: lateral, medial, oqondile, Lesisemkhatsini, ebanzi, semitendinosus, semimembranous, biceps.

2. Iningi imisipha gluteal.

Izici umzimba

Kubalulekile ukuqinisekisa ukuthi amadolo ngesikhathi ezimfushane abeqeli ngalé nasezinzwanini. Kungenjalo, amadolo siya umthwalo namandla. Akufanele slouch noma, Ngakolunye uhlangothi, kakhulu lwaleli aphansi yakho emuva. Isikhundla umzimba okumelwe ingaphazamiseki futhi ibe ngokwemvelo. Konke kufanele kulawulwe nokunakekela. Lokhu ngeke nje ukukuvikela ukulimala, kodwa futhi ukuthuthukisa umphumela umsebenzi.

Samuntu unyawo kuxhomeke kulokho imisipha selulayisheke ngokwezinga elikhulu. Uma imilenze mincane, uyonikwa okwengeziwe wasebenza ngaphandle kohlelo quadriceps (ikhanda lateral). Lapho isitatimende jikelele ezingaphezu kuka kwamathanga ezithwele kwangaphakathi. Kodwa ukwenza izibunu asiqokomisa kakhulu emsebenzini, udinga nibeke izinyawo zenu nengxenye-sinyathelo esibonisa inqubekela phambili, kunjengokungathi nge umhlane wakhe bar.

Lokhu kuhle ukuba ubulili bubuhle. Squat "Smith" for girls akuhlukile version leduna umsebenzi. Okuwukuphela umehluko isisindo kanye nezinto ozikhethayo mayelana iqembu target kwemisipha. Girls uncamela "futha" ukuba ezinqeni, kuyilapho amadoda bathambekele kwezinyawo zakhe.

I squats ukujula incike imisipha natrenirovannosti. Kwemisipha corset okhalweni ikuvumela ukuba ugcine ngisho, kancane arched emuva ukuma kuyo yonke ukunyakaza. The ephansi umsubathi wahlala phansi, kuya kuba nzima nakakhulu ukugcina kuka lesifanele. Uma emuva iqala elizofinyezwa off ngaphambi kokuthatha isikhundla ethangeni okufanayo, abaqhubeki sehle, ngoba igcwele ukuhlukumezeka.

Ungathola i kanjani ngokushelela futhi kungazelelwe, kodwa kufanele ziqhubeke phansi ngokushelela futhi Ubuningi bamahora kanzulu. I cindezela akufanele kube ezicindezelayo kakhulu, kodwa uphumule nakho akudingekile ngokuphelele.

Isibalo ezinikezwa incike izinjongo zakho. Uma sisebenza impumuzo, into kumele kwenziwe kuze 20 ezinikezwa ibe inesisindo esincane futhi ngokwesilinganiso. Uma umgomo wakho - isisindo, thatha isisindo esiphezulu futhi isilinganiso bese uzama ukwenza 8-10 rep.

Heels kulo lonke ukunyakaza kumele bezama phansi. Kungenjalo, elamukelekile ngeke ufinyelelwe. Uma isithende eyanyatheliswa ngalo, zama ibenze unyawo phambili.

Can kuphela zephuze phezulu, ukuhlaba ikhefu kule sikhundla aphansi kuzodala ukulahleka ukusebenza ukuqeqeshwa.

ezimfushane front

Front ezimfushane Simulator Smith has izici. I boom akuyona phezu kwekhanda lakhe futhi ngaphansi kwesilevu - emahlombe akhe. Ngenxa yalesi umthwalo eligxile quadriceps futhi kancane - ezinqeni. squats Front ezinesisindo khulula ezinye izimo - Rod njalo izama ukuhambisa phansi kusukela emahlombe, ikakhulukazi ekupheleni isethi uma amandla zicishe zakhubeka. Simulator Smith le nkinga asivelanga, njengoba iziqondiso njalo entanyeni indiza mpo.

Enye inzuzo yokuhamba kwesikebhe Simulator Smith - kungenzeka ngokusebenzisa amasu ka-rep alufakwa. It ikuvumela ukuba asebenze okuthiwa Twitch okusheshayo umlenze imisipha. Uma wenza kanjalo squats phambi ezinesisindo khulula, kuba cishe engenakwenzeka ukusebenzisa le ndlela, ngoba bar njalo abadinga sinjalo. Ngakho-ke, ukuphindaphinda alufakwa kungcono ukukwenza esikhathini Simulator Smith.

Front amasu ezimfushane e "Smith" akuhlukile evamile. Umuntu kumelwe amane uqaphele ukuthi isandla ukuze kube lula, ungakwazi ukuwela esifubeni sakhe nasemilenzeni kufanele isitembu. Lokho kuyinto inketho izibunu uzotshala, lapho imilenze ifakwa phambili lapha akunakwenzeka.

Squat nge barbell e "Smith" ngomlenze owodwa

Uma izinyawo zakho eziqinile ukuze yonke amasu ngenhla azanele, zama ukwenza squats umlenze ngamunye. Phakathi squats ngomlenze owodwa aqhubeke egxilile, okuyinto kunomphumela omubi traffic zobunjiniyela. Futhi uma sifaka ngaphezulu bese uyithumela ku inqubo efanele futhi zonke kungenziwa ukhohliwe. Ngakho-ke, kulabo abafuna lisithekile ngomlenze owodwa nge isisindo ehloniphekile, ube esisemqoka umsizi Umqeqeshi Smith.

Lokhu kuqeqeshwa ikuvumela ukuba basebenze quadriceps olunophawana. Ukuze ugcine inqubo efanele, ungazami ukuthatha izinsimbi ezisinda kakhulu. I squats ukujula kufanele kube khona abangaphezu kuka-the version zakudala. Uma ezimfushane esijule kakhulu, uthole nomthwalo joint edolweni, futhi lokhu engathandeki.

Nokuzikhulula ngamadolo lakhe "Smith"

Lokhu ukuguqulwa squats bebubuncani, kodwa unalo ilungelo lokuthatha khona. Ngokuvamile, ziya le powerlifters lifters esetshenziselwa kwenaba okwengeziwe ezimfushane esigabeni engezansi ngenduku. Nokuzikhulula ngamadolo akhe ivumela, kuqala, ukulayisha imisipha elikhulu engela engavamile, futhi okwesibili - uthinte amaqembu kwemisipha ezincane, okuyinto ngokuvamile bancishwa ukunakwa. Ukusebenzisa usebenza imisipha izibunu namathanga, kanye semimembranous futhi semitendinosus. Lena umsebenzi ucace kakhulu, engesiyo efanelekayo kulabo kuphela uyacabanga isethi yemisipha.

Su lesi sivivinyo oluphakeme elula, kodwa kudinga ngokuqapha. Ukuqala isikhundla: ngamadolo kancane ebanzi kuka emahlombe, shins zifana kwamanye ngamunye, amasokisi Friend emi phansi, emuva zakhe kancane banqotshwa, entanyeni kancane ngezansi entanyeni phezu imisipha trapezius. izindleko Kwehliswe kuze kube ezinqeni musa sifinyelele phezulu ithole. Esikhathini isikhundla esiphansi, wena kufanele bazizwe imisipha elula buttock. Bese kufika kuyanda. Esikhathini isikhundla up, ungenza kokuhlaba ikhefu elincane.

isiphetho

Squat "Smith" inqubo engesiyo eziyinkimbinkimbi kakhulu, kuba umsebenzi ezindaweni ezihlukahlukene. Kuyinto efanelekayo kokubili abasubathi imfundamakhwela futhi abanolwazi njengoba base ukuqeqeshwa. Kuhle kakhulu lokhu umzimba kusiza labo uyalulama.