Umwanzuro ubanza. Imashini ya SmithIbiro byubusa bifite inyungu zabo bwite, kandi abakora imyitozo ngororamubiri bakeneye guhitamo bakurikije ubumenyi bwabo bwo guhugura ubumenyi n'intego zabo.
Iyi ngingo ikoresha imyitozo ya squat nkurugero, reka turebe itandukaniro ryibanze bibiri hagati ya Smith squat na Free Weight Squat.
Itandukaniro nyamukuru
-- Iya mbereni uburyo ikirenge gishobora kujya imbere. Hamwe nuburemere bwubusa, hari umwanya umwe ushoboka aho ikirenge kiri munsi ya barbell. Umwitozo ntashobora kubikora mubundi buryo kuko byoroshye gutakaza uburimbane no gukomeretsa. Ibinyuranye, Smith Squat ikurikira inzira ihamye, ntabwo rero hakenewe uburinganire bwinyongera, kandi uwukora imyitozo ashobora kwagura ikirenge intera itandukanye kugirango yitoze.
-- Iya kabiriitandukaniro rigaragara nuko byoroshye guca muburemere buremereye hamwe na mashini ya Smith kuruta hamwe na barbell. Imbaraga ziyongereye muri squat ya Smith ziterwa no kugabanuka gukenewe kugirango ubashe kwibanda ku gusunika umurongo hejuru. Iyo ukinisha imashini ya Smith, imbaraga zawe ntarengwa zizaba nyinshi.
Itandukaniro nyamukuru hagati yingingo zombi zavuzwe haruguru ryabaye ingingo ishyushye yimpaka muri fitness.
None, Nibihe byiza nibibi bya squats yubusa ugereranije na Smith squats?
Ibibi
● Ntushobora guhagarara imbere. Gufata uyu mwanya mugihe cyo guswera bizavamo gutakaza uburimbane no kugwa.
● Kubera ko udashobora kwihagararaho mugihe cyo kugenda, gukora glute na hamstrings ni bigufi.
● Ntushobora gutandukanya ukuguru kumwe kuko udashobora kugumana uburimbane.
Gushyira ibirenge munsi yumubiri wawe bisobanura umuriro muke ku kibuno no kutagira uruhare runini kuri glute na hamstrings.
Ibyiza
● Ufite umudendezo wo kugenda, umurongo rero urashobora kwimuka muri arc. Smith squat izaguhatira gukurikira inzira ya barbell yerekanwe na mashini, ariko inzira ya barbell igomba gutegekwa numubiri wawe.
At squat yubusa ikoresha umurongo kugirango umanure umubiri mugihe wegamiye umubiri imbere gato, ariko biracyazakomeza urutirigongo n'ijosi.
● Mugihe cyibiro byubusa, ibyaweimitsi ya stabilisateur igabanuka kugirango umubiri wawe uhamye. Kubera ko imitsi ya stabilisateur ari ingenzi kumyitozo yuburemere bwubusa, birumvikana gutoza abafite ibiro byubusa.
Ibipimo byubusakora imitsi yibibero kuruta guswera kwa Smith. Ibi biterwa numwanya wibirenge. Gushyira ibirenge munsi yumubiri bivamo umwanya munini uzenguruka ivi hamwe nuburemere bwinshi kuri quadriceps.
Ibinyuranye, ibyiza n'ibibi bya Smith Squat nabyo biroroshye kuvuga muri make.
Ibibi
● Umurongo ugomba gukurikira inzira ihamye kumurongo ugororotse, ntabwo uri muri arc nko muburemere bwubusa. Mugihe cyo guswera, umurongo ntugomba kugenda kumurongo ugororotse. Ibi bishyira ingufu nyinshi kumugongo wo hasi. Akabari kagomba kwimuka gato inyuma ninyuma.
● Iyo ibirenge byawe biri imbere, ikibuno cyawe gitakaza imiterere yimbere yimbere kuko ikibuno cyawe kiri imbere kandi kiri kure yicyerekezo cyiza. Ariko kubera imiterere ihamye ya Smith Machine, urashobora gukora urugendo muburyo butari bwiza, kandi ikibuno cyabo gishobora no kugenda neza imbere yigitugu ariko ugahindura umugongo wo hepfo bikamuviramo gukomeretsa.
● Na none kubera ubushyamirane bukabije hagati yikirenge hasi (kubuza ikirenge kunyerera imbere) ibi bitera imbaraga zo kogosha imbere yivi igerageza gukingura ikivi. Ugereranije no kwipimisha ibiro byubusa, ibi bishyiraho umuvuduko wongeyeho kumavi mbere yuko ibibero bigereranywa cyangwa bigereranywa nubutaka, byongera ibyago byo gukomeretsa ivi.
Ibyiza
●Umutekano.Smith squats irashobora kuba inzira nziza yuburemere bwubusa kuko itanga ubuyobozi bugabanya amahirwe yo guhura nimpanuka kubera gutakaza umunzani.
●Cyane cyane kibereye abatangiye.Biroroshye cyane gukora imyitozo kuri mashini kuko iyobowe rwose kandi ntigomba kuringaniza utubari. Ibi bigabanya amahirwe yo gukomeretsa bitewe no gutakaza umunzani kubera umunaniro wimitsi. Hariho amahirwe make yo kwangirika kwa tekiniki kubera umunaniro. Kubwibyo, kubatangiye, imashini zifite umutekano kuruta guterura ibiro kugeza igihe zimenyereye kugenzura ituze ryimitsi yimitsi. Imashini za Smith ziratunganye kubwiyi ntego.
●Urashobora gushira ibirenge byawe ahantu hatandukanye.Gushyira ibirenge kure cyane bizakora glute na hamstrings. Ingaruka ningirakamaro cyane cyane niba hamstrings na glute zidahuguwe.
● Kubera ko uringaniye rwose, urashoborabyoroshye gukora urugendo ukuguru kumwe gusa.Ukeneye gusa kwibanda ku guterura ibiro, kandi kuringaniza no gutuza ntakibazo hano.
Umwanzuro
Guhuza byoroshye uburyo bubiri bwamahugurwa birashobora kuba igisubizo cyiza kubiganiro. Ibipimo byubusa byibanda cyane kubikorwa byimitsi yumubiri wuzuye, kandi imyitozo yimashini iroroshye gukoresha kandi irashobora gushimangira glute na hamstrings.Byombi bikora intego zitandukanye no guhitamo imwe yo gukora biterwa nintego zawe hamwe nibyo ukunda.
Igihe cyo kohereza: Nyakanga-07-2022