Umwanzuro wa mbere. Smith Machinesna Free Weights bifite ibyiza byabyo, kandi abakora imyitozo ngororamubiri bagomba guhitamo bakurikije ubumenyi bwabo mu myitozo ndetse n'intego z'imyitozo.
Iyi nkuru ikoresha imyitozo ya Squat nk'urugero, reka turebe itandukaniro rinini riri hagati ya Smith Squat na Free Weight Squat.
Itandukaniro nyamukuru
-- Iya mbereni uburebure ikirenge gishobora gutera imbere. Iyo umuntu akoze squat yihuta cyane, hari ahantu hamwe gusa hashoboka aho ikirenge kiri munsi y'icyuma gikingira. Umuntu ukora imyitozo ngororamubiri ntashobora kubikora ukundi kuko byoroshye gutakaza uburinganire no gutera imvune. Mu buryo bunyuranye, Smith Squat ikurikiza inzira idahinduka, bityo nta mpamvu yo kongera uburinganire, kandi umuntu ukora imyitozo ngororamubiri ashobora kwagura ikirenge mu ntera zitandukanye kugira ngo akore imyitozo.
-- Iya kabiriItandukaniro rigaragara ni uko byoroshye guca ibintu biremereye ukoresheje imashini ya Smith kuruta gukoresha barbell. Ingufu nyinshi muri Smith squat ziterwa no kugabanuka k'ubudakenewe bwo kuringaniza kugira ngo ubashe kwibanda ku gusunika icyuma hejuru. Iyo squat ukoresheje imashini ya Smith, imbaraga zawe ntarengwa zizaba nyinshi.
Itandukaniro rikomeye riri hagati y’ingingo ebyiri zavuzwe haruguru ryagiye rivugwaho impaka cyane mu bijyanye n’ubuzima bw’umubiri.
None se, ni ibihe byiza n'ibibi bya Free Weight Squats ugereranije na Smith Squats?
Ibibi
● Ntushobora guhagarara imbere. Gufata uyu mwanya uri mu cyumba cyo kwicara bizagutera gutakaza uburinganire no kugwa.
● Kubera ko udashobora guhagarara ku gatsinsino mu gihe ukora imyitozo ngororamubiri, gukora kw'imitsi yo mu nda n'amaguru biba bigufi.
● Ntushobora kwitandukanya ukuguru kumwe kuko udashobora kugumana uburimbane bwawe.
● Gushyira ibirenge byawe munsi y'umubiri wawe bivuze ko ingingo z'ikibuno zitagomba kugira imbaraga nyinshi kandi ko imitsi yo mu nda n'imitsi yo mu kanwa bitagomba kugira ingaruka nyinshi.
Ibyiza
● Ufite ubwisanzure bwo kugenda, bityo agace k'umugozi gashobora kugenda mu buryo burambuye. Smith squat izaguhatira gukurikira inzira ya barbell yemewe n'imashini, ariko inzira ya barbell igomba gutegekwa n'umubiri wawe.
● Umuntu ukunda kuzunguruka akoresha agakoresho ko kumanura umubiri mu gihe ahengamiye igituza imbere gato, arikokomeza umugongo n'ijosi bitagira aho bibogamiye.
● Mu gihe cyo gukora squat wihuta,imitsi ikomeza gukora neza kugira ngo umubiri wawe ukomeze kugira ubuzima bwizaKubera ko imitsi ikomeza gukora imyitozo ngororamubiri ari ingenzi mu myitozo ngororamubiri igabanya ibiro, ni byiza gutoza abafite ibiro bigabanya ibiro.
● Gusiganwa ku maguru ku buntukora imitsi y'ikibero kurusha Smith squatsIbi biterwa n'aho ibirenge biherereye. Gushyira ibirenge munsi y'umubiri bitanga umwanya munini ukikije ivi n'umutwaro mwinshi ku mpande zombi z'amavi.
Mu buryo bunyuranye, ibyiza n'ibibi bya Smith Squat nabyo biroroshye kubisobanura muri make.
Ibibi
● Akabari kagomba gukurikira inzira ihamye mu murongo ugororotse, atari mu murongo nk'uko bigenda mu gukaraba ibiro. Mu gihe ucuditse, akabari ntigakwiye kugenda mu murongo ugororotse. Ibi bitera imbaraga nyinshi ku mugongo wawe wo hasi. Akabari kagomba kugenda gato inyuma no inyuma mu gihe cyose ugenda.
● Iyo ibirenge byawe biri imbere, ikibuno cyawe gitakaza ubunararibonye bwacyo bwo imbere kuko ikibuno cyawe kiri imbere kandi kitari ahantu heza ho kugishyira. Ariko kubera uburyo Smith Machine ikora neza, ushobora gukomeza gukora ikibuno mu mwanya utari wo, kandi ikibuno cyabo gishobora no kugenda neza imbere y'ibitugu ariko kigapfuka umugongo wo hasi bigatera imvune.
● Nanone bitewe n'ubushyuhe bwinshi hagati y'ikirenge n'ubutaka (bibuza ikirenge kunyerera imbere) ibi bitera imbaraga zo gukata imbere mu ivi zigerageza gufungura ivi imbere. Ugereranije no gukaraba ibiro, ibi bishyiraho igitutu cy'inyongera ku mavi mbere yuko ibibero biba bingana cyangwa hafi ya byose bingana n'ubutaka, byongera ibyago byo gukomereka mu ivi.
Ibyiza
●Umutekano.Smith squats ishobora kuba ubundi buryo bwiza bwo gusimbuza ibiro kuko itanga ubuyobozi bugabanya ibyago byo gukora impanuka bitewe no gutakaza uburinganire.
●By’umwihariko birakwiriye abatangiye.Biroroshye cyane gukoresha imyitozo ngororamubiri kuri mashini kuko iyobowe neza kandi ntabwo igomba kuringaniza imigozi. Ibi bigabanya amahirwe yo gukomereka bitewe no gutakaza uburinganire bitewe n'umunaniro w'imitsi. Hari kandi amahirwe make yo kwangirika k'ikoranabuhanga bitewe n'umunaniro. Kubwibyo, ku batangira, imashini zitekanye kuruta guterura ibyuma kugeza igihe zizaba zifite ubuhanga mu kugenzura imitsi y'ibanze. Imashini za Smith zibereye iyi ntego.
●Ushobora gushyira ibirenge byawe ku ntera zitandukanye.Gushyira ibirenge byawe mu mwanya wabyo bizamura imitsi myinshi y'amaguru n'imitsi y'inyuma. Ibi ni ingirakamaro cyane cyane niba imitsi y'inyuma n'imitsi y'inyuma idatojwe neza.
● Kubera ko ufite uburimbane bwuzuye, ushoboragukora urugendo byoroshye n'ukuguru kumwe gusa.Ugomba kwibanda gusa ku guterura ibiremereye, kandi kuringaniza no guhagarara neza nta kibazo kirimo.
Umwanzuro
Guhuza uburyo bwombi bwo gukora imyitozo bishobora kuba igisubizo cyiza ku mpaka. Gushyiramo ibiremereye byibanda cyane ku gukoresha imitsi yose, kandi imyitozo y'imashini yoroshye kuyikoresha kandi ishobora gukomeza imitsi yo mu nda n'imitsi yo mu kanwa.Byombi bifite intego zitandukanye kandi guhitamo icyo ugomba gukora biterwa n'intego zawe n'ibyo ukunda mu bijyanye n'ubuzima.
Igihe cyo kohereza: Nyakanga-07-2022