Ko te whakatau tuatahi. Ngā Mīhini SmithHe painga anō ō ngā Taumaha Koreutu, ā, me whiriwhiri ngā kaiwhakakori tinana i runga i ō rātou ake pūkenga whakangungu me ngā kaupapa whakangungu.
Hei tauira, ka whakamahia te Mahi Tūpeke i roto i tēnei tuhinga, me titiro tātou ki ngā rerekētanga matua e rua i waenga i te Smith Squat me te Free Weight Squat.
Rerekētanga Matua
-- Ko te tuatahiKo te tawhiti e taea ai e te waewae te haere whakamua. Mō te tūnga taumaha kore utu, kotahi anake te tūranga ka taea te noho i raro i te pae. Kāore e taea e te kaiwhakakorikori te mahi i tētahi atu huarahi nā te mea he ngawari ki te ngaro te taurite me te whara. He rerekē, ko te Smith Squat e whai ana i tētahi ara pumau, nō reira kāore he hiahia mō te taurite tāpiri, ā, ka taea e te kaiwhakakorikori te toro atu i te waewae ki ngā tawhiti rerekē mō te whakangungu.
-- Ko te tuaruaKo te rerekētanga kitea ko te māmā ake o te pakaru i ngā taumaha taumaha me te mīhini Smith i te whakamahi i te pae. Ko te kaha ake o te Smith squat i puta mai i te iti o te hiahia mō te taurite kia taea ai e koe te arotahi ki te pana i te pae ki runga. Ina squat koe me te mīhini Smith, ka teitei ake tō kaha mōrahi.
Ko te rerekētanga matua i waenga i ngā kōrero e rua i runga ake nei he kaupapa tautohetohe wera tonu mō te hauora tinana.
Nā, he aha ngā painga me ngā huakore o ngā Free Weight Squats ki te whakataurite ki ngā Smith Squats?
Ngā ngoikoretanga
● Kāore e taea te tū ki mua. Mā te tū i tēnei tūranga i a koe e piko ana ka ngaro te taurite, ka hinga.
● Nā te mea kāore e taea te tū i runga i ō rekereke i te wā e neke ana, ka poto ake te whakahohenga o ngā uaua o te hope me te hope.
● Kāore e taea te wehe i tētahi waewae nā te mea kāore e taea te pupuri i tō taurite.
● Mā te whakatakoto i ō waewae ki raro i tō tinana ka iti ake te kaha o ngā hononga hope, ā, ka iti ake te pānga o ngā uaua o te hope me te uaua o te hope.
Ngā Painga
● Kei a koe te herekore o te nekehanga, kia taea ai e te pae te neke i roto i te pewa. Mā te Smith squat koe e akiaki ki te whai i te ara pae kua tohua e te mīhini, engari me whakahau te ara pae e tō tinana.
● Ka whakamahia e te tūpeke kore utu te pae hei whakaheke i te tinana me te piko paku o te tinana ki mua, engarikia mau tonu te tuarā me te kaki kia kore e pāngia e te mate.
● I te wā e noho pōturi ana, tōka whakakorikori ngā uaua whakau kia mau tonu ai te pumau o tō tinanaHe mea nui ngā uaua whakaū mō ngā mahi taumaha kore utu, he mea tika kia whakangungua te hunga e whakamahi ana i ngā taumaha kore utu.
● Ngā mahi piko taumaha kore utuwhakahohe ake i ngā uaua o te huha i ngā mahi poitūkohu a SmithNā te tūranga o ngā waewae tēnei. Mā te whakanoho i ngā waewae ki raro i te tinana ka nui ake te nekehanga huri noa i te turi, ā, ka nui ake te kawenga ki ngā uaua o te quadriceps.
He rerekē, he ngāwari hoki te whakarāpopoto i ngā painga me ngā huakore o te Smith Squat.
Ngā ngoikoretanga
● Me whai te pae i tētahi ara pumau i roto i tētahi rārangi tika, kaua i roto i tētahi pewa pērā i te tūpeke taumaha kore utu. I te wā e tūpeke ana, kaua te pae e neke i roto i tētahi rārangi tika. Ka nui ake te pēhanga ki tō tuara o raro. Me neke paku te pae ki mua, ki mua puta noa i te nekehanga.
● Ina anga whakamua ō waewae, ka ngaro te piko ā-roto o ō hope nā te mea kei anga whakamua ō hope, ā, kei tawhiti atu i tōna tūranga pai. Engari nā te āhua pumau o te Mīhini Smith, ka taea tonu e koe te neke i te tūranga hē, ā, ka neke pai pea ō rātou hope i mua i ngā pakihiwi engari ka piko kino te tuara o raro, ka whara.
● Nā te nui rawa o te waku i waenganui i te waewae me te papa (e ārai ana i te waewae kei paheke whakamua) ka puta he kaha kutikuti i roto i te turi e ngana ana ki te whakatuwhera i te turi. Ki te whakatauritea ki ngā tūpeke taumaha kore utu, ka nui ake te pēhanga ki runga i ngā turi i mua i te whakarara, i te tata rānei o te whakarara o ngā huha ki te papa, ka piki ake te tūponotanga o te whara o te turi.
Ngā Painga
●Haumaru.He pai ngā mahi whakatōtō waewae Smith hei whakakapi i ngā mahi whakatōtō taumaha kore utu nā te mea ka whakaratohia he aratohu hei whakaiti i te tūponotanga o tētahi aituā nā te ngaronga o te taurite.
●He tino pai mō te hunga tīmata.He māmā ake te whakakorikori tinana i runga i te mīhini nā te mea he tino ārahi, ā, kāore e hiahiatia kia taurite ngā pae. Mā tēnei ka whakaitihia te tūponotanga o te whara nā te ngaronga o te taurite nā te ngenge o te uaua. He iti ake hoki te tūponotanga o te ngoikore o te hangarau nā te ngenge. Nō reira, mō te hunga tīmata, he haumaru ake ngā mīhini i te hiki taumaha kia mōhio rā anō rātou ki te whakahaere i te pumau o ngā rōpū uaua matua. He tino pai ngā mīhini Smith mō tēnei kaupapa.
●Ka taea e koe te whakatakoto i ō waewae i ngā tawhiti rerekē.Mā te whakawehewehe i ō waewae ka nui ake ngā uaua o te hope me te hope. He tino whai hua tēnei mēnā kāore i te tino whakangungua ō uaua o te hope me te hope.
● Nā te mea he tino taurite koe, ka taea e koengāwari te mahi i te nekehanga me te waewae kotahi.Me arotahi noa koe ki te hiki i ngā taumaha, ā, kāore he raruraru o te taurite me te pumau i konei.
Whakamutunga
He otinga pai pea te whakakotahitanga ngāwari o ngā momo whakangungu e rua ki te tautohetohe. Ko ngā taumaha kore utu he aro nui ki te whakauru i ngā uaua o te tinana katoa, ā, he māmā ake te whakamahi i te whakangungu mīhini, ā, ka taea te whakapakari i ngā uaua o te hope me ngā uaua o te hope.He rerekē ngā mahi a ngā mea e rua, ā, ko te whiriwhiri ko tēhea hei whakatinana ka whakawhirinaki ki ō whāinga me ō manakohanga hauora.
Wā tuku: Hōngongoi-07-2022