Izikwele zikaSmith mhlawumbe ukuvivinya okuthandwa kakhulu phakathi kwabo bonke abasubathi abavakashela ijimu. Umshini ukuvumela ukuthi wenze ukuhlukahluka okuningi kwe-squat futhi ungasetshenziswa kuma-exercises lapho kudingeka khona ibhalansi. Umshini wakwaSmith uyinsimbi efunwa kakhulu futhi edingekayo kunoma yikuphi ukuzivocavoca. Uyazi ukuthi uyini? Uma kungenjalo - funda ngezansi, uma uthenge okubhaliselwe, awukwazi ukwenza ngaphandle kwalolu lwazi!
Yini amaSmith Squats?
Sizobheka inqubo yokwenza ama-squats eSmith yamantombazane nabesilisa ngezansi, futhi manje, sizochaza ukuthi yini le apparatus eyisimangaliso.
Umshini wakwaSmith uyi-simulator, okuwuhlaka lwensimbi olunebha elungiswe ngaphakathi. Lesi sakamuva sihambela phezulu naphansi noma okuphambene nalokho. Umsubathi ubeka isisindo ebhaleni, ame ngaphansi kohlaka bese eqala ukucobhoza. Ngenxa yesimulator, ngeke incike phambili noma emuva, okusho ukuthi izokwenza inqubo kahle ngangokunokwenzeka.
Ama-squats emshinini kaSmith anciphisa umthwalo ngemuva, futhi futhi, awavumeli ukwephula amasu okuphepha, okubaluleke kakhulu kubaqalayo.
Izinzuzo zomshini
- Ngaphambi kokudlulela kuma-squats anesisindo samahhala, kunconywa ukuthi ufunde kahle inqubo kumshini weSmith. Okokugcina akuvumeli ukuthi umzimba uwele emuva noma phambili, ngaleyo ndlela wenze umsebenzi ube lula, futhi kuvumele ukuqonda okungcono kwe-algorithm yezenzo;
- Idivayisi ikuvumela ukuba usebenzise umzimba ngaphandle kwe-belayer, okuyimpoqo ngenkathi usebenza ngesisindo samahhala;
- Umshini wenza kube lula ukukhohlwa ngokugcina ibhalansi - iyi-fulcrum engenakunqotshwa;
- Lona ngumshini omuhle kakhulu wokuzijwayeza noma iyiphi inqubo ye-squat;
- ISmith Machine ivumela ukuqubuzela abasubathi abanezinkinga zamadolo. Ikuvumela ukuthi ulawule ukujula kwama-squats nokuma kwemilenze;
- Idivayisi inciphisa ubungozi bokulimala;
- Ku-simulator, ungenza noma yikuphi ukuzivocavoca umzimba, hhayi kuphela okuhloswe ukumpompa imilenze.
Uma unentshisekelo emaphutheni ayo, cishe awekho. Ngaphandle kokuthi, i-simulator yenza umsebenzi ube lula, futhi ekukhuleni kwesisindo semisipha, umthwalo kufanele ukhuliswe njalo. Ngokushesha noma kamuva, kuzodingeka ushiye uhlaka lwe-snug bese uqhubekela kuma-squats wesisindo samahhala. Noma ungavele ungeze kancane kancane ezinye izinhlobo zokuzivocavoca (ngokwesibonelo, ama-hack lunges noma uhlobo lwakudala ngama-dumbbells).
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Yimiphi imisipha esebenzayo?
Ngaphambi kokuthi uthole ukuthi ungazifihla kanjani ngokufanele kuSmith, ake sibhale ukuthi imiphi imisipha ayisebenzisayo:
- I-lateral, medial, rectus, imisipha yethanga ephakathi;
- Ama-biceps we-Hip;
- Imisipha yeSemitendinosus kanye ne-semimembranosus ngemuva kwethanga;
- I-gluteus enkulu.
Indlela kaSmith squat
Indlela yokuqhekeza emshinini kaSmith ene-barbell yabesifazane nabesilisa ayihlukile. Ukuphela kwento ukuthi owokugcina ukhetha ukusebenza ngesisindo esinzima, ngoba bavame ukwakha imisipha. Futhi okwedlule kubaluleke ngaphezu kwesibalo esihle namakhalori avuthayo, ngakho-ke basebenza ngesisindo esincane, kepha ngokuphindaphinda okuningi nangezindlela.
Cabanga ngenqubo yezikwele ezijulile eSmith yezinqa zamantombazane:
- Yenza ukufudumeza ukufudumeza imisipha yakho kahle;
- Lungisa ukuphakama kwebha ukuze ume ezingeni ngaphansi kwayo, hhayi ezinzwaneni zakho;
- Yima ngaphakathi ngakho ibha iphakathi kwentamo kanye namahlombe;
- Ngesikhathi se-squat, amahlombe amahlombe kufanele ahlangane ngangokunokwenzeka;
- Beka imilenze yakho kancane ngemuva kwebha - ngale ndlela uzoqina ngokwengeziwe;
- Ngaphambi kokuqala ama-squats, jikelezisa kancane ibha ukuyisusa kubanikazi kufreyimu, ngenkathi ugcina izindololwane zakho ziphakeme ngangokunokwenzeka;
- Ngenkathi uhogela, yehlisa phansi, ngenkathi amadolo kungafanele adlule ulayini wamasokisi, ukhalo ludonswa kancane emuva, futhi umzimba utshekele phambili;
- Uma ufinyelela iphuzu elingezansi, masinyane qala ukukhuphuka okushelelayo, njengoba ukhipha;
- Yenza inombolo oyifunayo yokuphindaphinda.
Ukuhlukahluka kokuzivocavoca umzimba
Ngakho-ke, sifunde inqubo yokuqhekeza eSmith yabesilisa nabesifazane, futhi manje, ake sicabangele ukuthi yiziphi izinketho ezikhona zokusebenza nalezi zinsiza kusebenza:
- Ukuguqa ngamadolo. Lokhu kungukuzivocavoca okunzima okubeka ukucindezeleka okuningi emadolweni, kepha kukuvumela ukuthi usebenze kahle yonke imisipha yethanga. Kwenziwa kuphela ngabadlali abanolwazi abanokuqina komzimba okuhle;
- Izikwele eSmith ezinesimo esincanyana ziphoqa ingaphambili lama-quads ukuthi lisebenze;
- Isikhundla esibanzi sifutha ngempumelelo amathanga angaphakathi nama-glutes. Ngesikhathi sokubulawa, kubalulekile ukuthi ungawahlanganisi amadolo futhi uqiniseke ukuthi amasokisi asemugqeni owodwa ukuze umthwalo emilenzeni yomabili uyefana;
- Uma uhlukanisa izinyawo zakho nobubanzi behlombe, imisipha yethanga eseceleni, kanye naleyo yangaphakathi, izothola umthwalo omkhulu;
- Ngaphezu kwama-classic, ungenza ama-squats angaphambili eSmith, lapho ibha iphambi kwesifuba, hhayi ngemuva ngemuva. Umehluko usezinkambisweni - udinga ukugcina umzimba ume mpo ngokuphelele.
Amaphutha ajwayelekile
Njengoba ukwazi ukubona, iSmith Machine Squat for Girls yindlela ephelele yokwenza ngokuphepha izinsimbi ezisindayo. Yimaphi amaphutha enza abakhi bomzimba be-novice?
- I-pelvis ayidonswa emuva, ngenxa yalokho, sonke isisindo siwela emgogodleni;
- Amadolo alethwa ngokuqinile phambili, ngaphesheya komugqa wezinzwane, ngenxa yalokho, amalunga amadolo ayahlupheka;
- Dabula izithende phansi, ulimaze izinyawo;
Ukuqapha kanye nokuphikisana
Ekugcineni, funda ama-nuances abalulekile mayelana nokuphepha kwakho kwezempilo. Amantombazane avivinya umzimba kaningi nokuningi akufanele athathwe yizisindo, ngoba lokhu kungathinta impilo yohlelo lokuzala. Khumbula, isisindo kufanele sanele, futhi amarekhodi avame ukusetshenziselwa ukulimaza impilo. Futhi, khohlwa ngomshini wokuzivocavoca ngesikhathi sokukhulelwa kanye ne-lactation. Nokho, lesi sikhathi akusona esokulayishwa kwamandla.
Futhi, ukuzivocavoca okunjalo kuyaphikiswa kubantu abanezifo zohlelo lwe-musculoskeletal, ngemithambo ye-varicose, glaucoma, anemia, ukushisa komzimba okwandayo, ngemuva kokuhlinzwa. Ukuqapha kufanele kusetshenziswe kuma-cores nakubadlali abanezinkinga zokuphefumula. Uma unesimo esingelapheki sezempilo, kubalulekile ukuxhumana nodokotela wakho ngaphambi kokuqala ukuzivocavoca umzimba. Yiba nempilo!
