Isiphetho kuqala. Imishini kaSmithkanye ne-Free Weights zinezinzuzo zazo, futhi abavocavoci kudingeka bakhethe ngokwekhono labo lokuqeqeshwa kanye nezinjongo zokuqeqeshwa.
Lesi sihloko sisebenzisa i-Squat Exercise njengesibonelo, ake sibheke umehluko omkhulu phakathi kwe-Smith Squat ne-Free Weight Squat.
Umehluko Omkhulu
-- Okokuqalaukuthi unyawo lungahamba ibanga elingakanani phambili. Ngokugoba ngesisindo esikhululekile, kukhona indawo eyodwa kuphela lapho unyawo lungaphansi kwe-barbell. Umqeqeli wokuzivocavoca akakwazi ukukwenza ngenye indlela ngoba kulula ukulahlekelwa ibhalansi futhi abangele ukulimala. Ngokuphambene nalokho, i-Smith Squat ilandela indlela eqondile, ngakho-ke asikho isidingo sokulinganisela okwengeziwe, futhi umqeqeli anganweba unyawo luye emabangeni ahlukene ukuze aqeqeshwe.
-- OwesibiliUmehluko osobala ukuthi kulula ukuphula izisindo ezisindayo ngomshini we-Smith kunokusebenzisa i-barbell. Amandla akhuphukile ku-Smith squat abangelwa ukuncipha kwesidingo sokulinganisela ukuze ukwazi ukugxila ekusunduzeni i-bar phezulu. Uma u-squat ngomshini we-Smith, amandla akho aphezulu azoba phezulu.
Umehluko omkhulu phakathi kwamaphuzu amabili angenhla ubelokhu uyindaba eshisayo ephikisanayo ngokufaneleka komzimba.
Ngakho-ke, yiziphi izinzuzo kanye nokubi kwama-Free Weight Squats uma kuqhathaniswa nama-Smith Squats?
Ububi
● Awukwazi ukuma phambili. Ukuthatha lesi simo ngenkathi ugoqa kuzoholela ekulahlekelweni yibhalansi nokuwa.
● Njengoba ungakwazi ukuma ngezithende zakho ngesikhathi sokunyakaza, ukusebenza kwemisipha yamalunga kanye nemisipha yemisipha kufushane.
● Awukwazi ukuhlukanisa umlenze owodwa ngoba awukwazi ukugcina ibhalansi yakho.
● Ukubeka izinyawo zakho ngaphansi komzimba wakho kusho ukuqina okuncane kwamalunga esinqe kanye nokubandakanyeka okuncane okuvela emalungeni emisipha kanye nasezintanjeni zemisipha.
Ochwepheshe
● Unayo inkululeko yokuhamba, ukuze ibha ikwazi ukuhamba ngendlela eqondile. I-Smith squat izokuphoqa ukuthi ulandele indlela ye-barbell ekhonjiswe ngumshini, kodwa indlela ye-barbell kufanele iqondiswe ngumzimba wakho.
● I-free squat isebenzisa i-bar ukuze yehlise umzimba ngenkathi ithambekisela umzimba phambili kancane, kodwa noma kunjalogcina umgogodla nentamo engathathi hlangothi.
● Ngesikhathi sokugoba isisindo sakho ngokukhululeka,imisipha yokuzinza iyancipha ukuze umzimba wakho uhlale uzinzileNjengoba imisipha yokuzinza ibalulekile ekuzilolongeni kwesisindo samahhala, kunengqondo ukuqeqesha labo abanesisindo samahhala.
● Ukugoqa ngesisindo samahhalayenza imisipha yamathanga isebenze kakhulu kune-Smith squatsLokhu kungenxa yesikhundla sezinyawo. Ukubeka izinyawo ngaphansi komzimba kubangela umzuzu omkhulu ozungeze idolo kanye nomthwalo owengeziwe kuma-quadriceps.
Ngokuphambene nalokho, izinzuzo nezingozi ze-Smith Squat nazo kulula ukuzifingqa.
Ububi
● Ibha kumele ilandele umzila oqondile, hhayi ngendlela eqondile njengasesikhwameni esikhululekile. Uma ugoqa, ibha akufanele ihambe ngendlela eqondile. Lokhu kubeka ingcindezi enkulu emhlane wakho ongezansi. Ibha kufanele ihambe kancane emuva naphambili kulo lonke ukunyakaza.
● Uma izinyawo zakho zibheke phambili, izinqe zakho zilahlekelwa ukugoba kwazo ngokwemvelo ngaphakathi ngoba izinqe zakho zibheke phambili futhi zikude nendawo yazo efanele. Kodwa ngenxa yemvelo yokuzinza kweSmith Machine, usengakwazi ukwenza ukunyakaza endaweni engafanele, futhi izinqe zazo zingase zihambe kahle phambi kwamahlombe kodwa zigobe umhlane ongezansi kabi okuholela ekulimaleni.
● Futhi ngenxa yokungqubuzana okukhulu phakathi konyawo kanye nephansi (okuvimbela unyawo ukuthi lushelele phambili) lokhu kudala amandla okugunda ngaphakathi kwedolo okuzama ukuvula idolo ngaphakathi. Uma kuqhathaniswa nokugoba ngesisindo esikhululekile, lokhu kubeka ingcindezi eyengeziwe emadolweni ngaphambi kokuba amathanga alingane noma acishe afane nephansi, okwandisa ingozi yokulimala kwedolo.
Ochwepheshe
●Ukuphepha.Ama-Smith squats angaba yindlela enhle yokukhetha ama-free weight squats ngoba anikeza isiqondiso esinciphisa amathuba engozi ngenxa yokulahlekelwa ibhalansi.
●Ifaneleka kakhulu abaqalayo.Kulula kakhulu ukuthola ukuzivocavoca emshinini ngoba uqondiswa ngokugcwele futhi akudingeki ulinganisele imigoqo. Lokhu kunciphisa amathuba okulimala ngenxa yokulahlekelwa ibhalansi ngenxa yokukhathala kwemisipha. Kukhona futhi amathuba amancane okonakala kobuchwepheshe ngenxa yokukhathala. Ngakho-ke, kwabaqalayo, imishini iphephile kunokuphakamisa izinsimbi kuze kube yilapho sebenekhono lokulawula ukuzinza kwamaqembu emisipha eyinhloko. Imishini ye-Smith iphelele kule njongo.
●Ungabeka izinyawo zakho emabangeni ahlukene.Ukuhlukanisa izinyawo zakho kuzovuselela ama-glutes nama-hamstrings amaningi. Lo mphumela uzuzisa kakhulu uma ama-hamstrings nama-glutes akho engaqeqeshwanga kahle.
● Njengoba ulinganisela ngokugcwele, ungakwaziyenza kalula ukunyakaza ngomlenze owodwa nje.Udinga nje ukugxila ekuphakamiseni izinsimbi, futhi ibhalansi nokuzinza akuyona inkinga lapha.
Isiphetho
Inhlanganisela eguquguqukayo yezindlela ezimbili zokuqeqesha ingaba yisisombululo esihle sempikiswano. Izisindo zamahhala zigcizelela kakhulu ukuzibandakanya kwemisipha yomzimba wonke, futhi ukuqeqeshwa komshini kulula ukukusebenzisa futhi kungaqinisa amalunga kanye nama-hamstrings.Zombili zifeza izinjongo ezahlukene futhi ukukhetha ukuthi iyiphi ozoyenza kuncike emigomweni yakho kanye nezintandokazi zakho zokufaneleka komzimba.
Isikhathi sokuthunyelwe: Julayi-07-2022