Isiphelo kuqala. IiSmith Machineskunye neeFree Weights zinezibonelelo zazo, kwaye abo bazilolongayo kufuneka bakhethe ngokwezakhono zabo zoqeqesho kunye neenjongo zabo zoqeqesho.
Eli nqaku lisebenzisa iSquat Exercise njengomzekelo, makhe sijonge umahluko omkhulu phakathi kweSmith Squat kunye neFree Weight Squat.
Umahluko oPhambili
-- Eyokuqalayindlela unyawo olunokuthi luhambe ngayo phambili. Nge-free weight squat, kukho indawo enye kuphela enokwenzeka apho unyawo luphantsi kwe-barbell. Umthambo akanakukwenza ngenye indlela kuba kulula ukulahlekelwa yibhalansi kwaye abangele ukwenzakala. Ngokwahlukileyo koko, iSmith Squat ilandela indlela emiselweyo, ngoko ke akukho mfuneko yokulinganisela okongezelelweyo, kwaye umthambo unokwandisa unyawo ukuya kumgama owahlukeneyo ukuze aqeqeshe.
-- UmzuzwanaUmahluko ocacileyo kukuba kulula ukuphula ubunzima obunzima ngomatshini weSmith kunokuba usebenzise i-barbell. Amandla andayo kwi-Smith squat abangelwa kukuncipha kwesidingo sokulinganisela ukuze ukwazi ukugxila ekutyhaleni i-bar phezulu. Xa u-squat ngomatshini weSmith, amandla akho aphezulu aya kuba phezulu.
Umahluko omkhulu phakathi kwezi ngongoma zimbini zingasentla ubusoloko uyinto ephikisanayo ngokufaneleka komzimba.
Ngoko ke, zithini iingenelo kunye neengozi zeFree Weight Squats xa kuthelekiswa neSmith Squats?
Iingxaki
● Awunakuma ngaphambili. Ukuma ngolu hlobo ngelixa unqumle kuya kubangela ukulahlekelwa yibhalansi kunye nokuwa.
● Ekubeni ungenakukwazi ukuma ngezithende zakho ngexesha lokushukuma, ukusebenza kwemisipha yamalunga kunye nemisipha yemisipha kufutshane.
● Awunakwahlukanisa umlenze omnye kuba awukwazi ukugcina ibhalansi yakho.
● Ukubeka iinyawo zakho phantsi komzimba wakho kuthetha ukuba akukho mandla amaninzi kumalungu esinqe kwaye akukho mandla amaninzi abangelwa ziingqaqambo zemisipha kunye nemisipha yemisipha.
Iingcali
● Unayo inkululeko yokuhambahamba, ukuze i-bar ikwazi ukuhamba ngendlela ejikelezayo. I-Smith squat iya kukunyanzela ukuba ulandele indlela ye-barbell eboniswe ngumatshini, kodwa indlela ye-barbell kufuneka ilawulwe ngumzimba wakho.
● I-free squat isebenzisa i-bar ukuthoba umzimba ngelixa igoba umzimba wayo phambili kancinci, kodwa isenjalogcina umqolo nentamo zingathathi cala.
● Ngexesha lokuqubha ngokukhululeka,izihlunu ezizinzisayo ziyafinyela ukuze umzimba wakho uhlale uzinzileEkubeni izihlunu ezizinzisayo zibalulekile kwimithambo yobunzima obukhululekileyo, kuyavakala ukuqeqesha abo banezisindo ezikhululekileyo.
● Ukuzilolonga ngobunzima obukhululekileyovuselela izihlunu zamathanga ngaphezu kokusebenzisa ii-squats zikaSmithOku kungenxa yendawo ezikuyo iinyawo. Ukubeka iinyawo phantsi komzimba kubangela ukuba kubekho umzuzu omkhulu ojikeleze idolo kunye nomthwalo ongakumbi kwi-quadriceps.
Ngokwahlukileyo koko, izinto ezilungileyo nezingalunganga zeSmith Squat nazo kulula ukuzishwankathela.
Iingxaki
● Ibha kufuneka ilandele indlela emiselweyo kumgca othe tye, kungekhona ngendlela ejikelezayo njengakwi-free weight squat. Xa u-squat, i-bar akufuneki ihambe kumgca othe tye. Oku kubeka uxinzelelo olungakumbi kumqolo wakho ongezantsi. Ibha kufuneka ihambe kancinci emva nangaphambili kulo lonke intshukumo.
● Xa iinyawo zakho ziphambili, izinqe zakho ziyaphulukana nokugoba kwazo ngaphakathi kuba izinqe zakho ziphambili kwaye zikude nendawo yazo efanelekileyo. Kodwa ngenxa yendalo yokuzinza kweSmith Machine, usenokwenza intshukumo kwindawo engalunganga, kwaye izinqe zazo zinokuhamba kakuhle phambi kwamahlombe kodwa zigobe umqolo ongezantsi kakubi nto leyo ekhokelela ekwenzakaleni.
● Kwakhona ngenxa yokungqubana okugqithisileyo phakathi konyawo nomgangatho (ukuthintela unyawo ukuba lungatyibiliki phambili) oku kudala amandla okucheba ngaphakathi edolweni azama ukuvula idolo ngaphakathi. Xa kuthelekiswa nokugoba ngobunzima obukhululekileyo, oku kubeka uxinzelelo olongezelelweyo emadolweni ngaphambi kokuba amathanga alingane okanye afane nomgangatho, okwandisa umngcipheko wokwenzakala edolweni.
Iingcali
●ukhuseleko.Ii-Smith squats zinokuba lolunye ukhetho olufanelekileyo endaweni yee-free weight squats kuba zibonelela ngesikhokelo esinciphisa amathuba okuba kwenzeke ingozi ngenxa yokulahlekelwa yibhalansi.
●Ifanelekile ngakumbi kwabaqalayo.Kulula kakhulu ukuzilolonga kumatshini kuba ukhokelwa ngokupheleleyo kwaye akufuneki ulinganisele imivalo. Oku kunciphisa amathuba okwenzakala ngenxa yokulahlekelwa yibhalansi ngenxa yokudinwa kwemisipha. Kukwakho namathuba amancinci okuwohloka kobuchwephesha ngenxa yokudinwa. Ke ngoko, kubaqalayo, oomatshini bakhuselekile kunokuphakamisa iintsimbi de babe nobuchule bokulawula ukuzinza kwamaqela emisipha ephambili. Oomatshini beSmith bafanelekile kule njongo.
●Ungazibeka iinyawo zakho kumgama owahlukileyo.Ukubeka iinyawo zakho zahlukene ngakumbi kuya kuvuselela ii-glutes kunye ne-hamstrings ezininzi. Esi siphumo siluncedo ngakumbi ukuba ii-hamstrings kunye ne-glutes zakho aziqeqeshwanga ngokwaneleyo.
● Ekubeni ulungelelene ngokupheleleyo, unakoyenza intshukumo ngokulula ngomlenze omnye kuphela.Udinga nje ukugxila ekuphakamiseni iintsimbi, kwaye ukulinganisela nokuzinza akukho ngxaki apha.
Isiphelo
Ukudibanisa okuguquguqukayo kwezi ndlela zimbini zoqeqesho kunokuba sisisombululo esihle kwingxoxo. Ii-free weights zigxininisa ngakumbi ekubandakanyekeni kwemisipha yomzimba wonke, kwaye uqeqesho lomatshini kulula ukulusebenzisa kwaye lunokuqinisa amathambo entanyeni kunye nemisipha ye-hamstrings.Zombini zisebenza ngeenjongo ezahlukeneyo kwaye ukukhetha ukuba yeyiphi oza kuyenza kuxhomekeke kwiinjongo zakho kunye nezinto ozithandayo ukuze ube sempilweni.
Ixesha lokuthumela: Julayi-07-2022