Squat ku Smith (simulator Smith): kufotokozera njira, ndondomeko

Squat ku Smith ndi ntchito yabwino yophunzitsira m'chiuno ndi matako. Ndizofala kwambiri pakati pa anthu odziwa bwino ntchito komanso oyambitsa thupi. Monga masewero olimbitsa thupi ena onse, okhala pa Smith's simulator ali ndi zofunikira zawo ndi zofooka zawo. Ndili nawo, ndipo muyambe kudziŵa zochitikazo.

Ubwino

Choyamba choyamba ndicho kugwirizana kwapadera kwa simulator, komwe kumakulolani kuti muzichita nokha popanda mavuto. Wachiwiri si katundu wolimba pa msana ndi mawondo, monga mu squats ali ndi kulemera kwaulere. Gawo lachitatu ndilolowetsa katundu pamsana wa minofu. Izi ndi zabwino makamaka kwa iwo amene amachira.

Kuipa

Zochepa za ntchitoyi ndi imodzi yokha - kumasuka kwa mitsempha yolimbitsa thupi. Ngati mumagwiritsa ntchito ma simulators ambiri, zotetezera zidzatha pambuyo pa kukula kwa gulu lalikulu la minofu. Choncho ndi zofunika kuphatikizana ndi "Smith" ndi zochita zina pamilingo ndi m'mako.

Njira yowonongeka

Monga mtundu wina uliwonse wa mipando, sitima ya "Smith" ndizofunikira kwambiri. Chifukwa chake, zimaphatikizapo kugwira ntchito ndi miyeso yeniyeni. Ndipo izi zikutanthauza kuti chidwi chenicheni chiyenera kuperekedwa kwa teknoloji. Apo ayi, zotsatira zake sizingatheke, ndipo pali ngozi yovulaza. Kukulitsa njirayi ndi kofunika ndi kulemera kochepa, kotero kuti pamapeto pake palibe mavuto.

Choncho, tiyeni tione zochitikazo pa mfundo:

1. Sankhani kulemera koyenera ndikuyika pa fretboard. Pankhaniyi, muyenera kuganizira kulemera kwa khosi.

2. Ikani khosi pa trapezium, pamapazi. Gwirani ndi kugwira mwamphamvu.

3. Ikani phazi lanu phazi limodzi. Kumbuyo kumakhala kosalala, chiuno - chocheperapo pang'ono, ndipo mawonekedwe akutsogolera kutsogolo.

4. Ngati mwakonzeka kuyamba kusuntha, chotsani bokosi kuchokera kumatope.

5. Kupukuta miyendo pamadzulo, pa kudzoza, kumapita. Ndikofunika kukhala ndi malo apansi.

6. Iyenso ikhale yotsika mpaka mchiuno mwake. Kenaka, pamphuno, kukweza mmwamba kumachitika.

7. Kubwerera ku malo oyamba, khalani kaye pang'ono ndikubwezeretsanso kayendetsedwe kake ka nthawi.

Minofu imagwira ntchito

Squat mu "Smith" amakulolani kuti mukhale ndi minofu yotere:

1. Minofu ya m'chiuno: kutsogolo, kumbali, yolunjika, yapakatikati, yayikulu, yamkati, yamadzimadzi.

2. Maso aakulu a gluteus.

Zochita Zolimbitsa Thupi

Ndikofunika kuonetsetsa kuti mawondo asapitirire masokiti pa squat. Apo ayi, bondo limodzi lidzalandira katundu wolemetsa. Musagwedezeke, kapena, pang'onopang'ono, muweramitse pansi. Udindo wa thunthu uyenera kukhala wosalala komanso wachilengedwe. Chilichonse chiyenera kuchitidwa mosamala ndi mosamala. Izi sizidzakutetezani kokha kuvulala, komanso zidzakuthandizani kuti pakhale zotsatira za maphunziro.

Njira yokhala ndi miyendo imatsimikizira kuti minofu idzayendetsedwa kotani. Ngati miyendo yaying'ono, mbali ya quadriceps (mutu wotsatira) idzagwiritsidwa ntchito molimbika. Ndi malo aakulu, mkati mwa ntchafu mumakhala kwambiri. Koma kuti mutsimikizike kuwonjezera matako, muyenera kuika phazi lanu patsogolo, ngati kuti mupumula msana wanu pa bar.

Zochitazi ndizoyenera kugonana bwino. Mbalame yotchedwa "Smite" kwa atsikana ndi yosiyana ndi zomwe zimachitika mzimayi. Kusiyana kokha ndi kulemera ndi zokonda zokhudzana ndi gulu la minofu. Atsikana amakonda "kupopera" pamapewa ake, ndi amuna, kawirikawiri miyendo.

Kuzama kwa squat kumadalira kuphunzitsidwa kwa minofu. Corset ya minofu ya m'chiuno imakulolani kuti mukhale ndi malo osasunthika, osayendayenda. Wothamanga wothamanga amatsamira, zimakhala zovuta kwambiri kusunga cholakwika. Ngati kumbuyo kumayamba kuzungulira mchiuno musanakhale ndi malo ofanana, musapitirize kuchepetsedwa, chifukwa ichi chikudzala ndi kuvulala.

Mungathe kudzuka bwino komanso mosasamala, koma ndibwino kuti mutsike bwino komanso mukuganiza mozama. Makina osindikizira sayenera kukhala ovuta kwambiri, koma sikuli koyenera kupumula kwathunthu.

Chiwerengero cha kubwereza chimadalira ntchito yanu. Ngati mumagwira ntchito yotsitsimula, muyenera kuchita kawiri kawiri ndi kulemera kwake. Ngati cholinga chanu chiri chachikulu, mutenge kuchulukitsa ndi kulemera kwake ndikuyesera kuchita 8-10 kubwereza.

Zitsulo ziyenera kuponyedwa pansi ponseponse. Apo ayi, zotsatira zokhumba sizidzapezeka. Ngati zidendene zikubwera, yesetsani kukankhira miyendo patsogolo.

N'zotheka kukhala kokha pamwamba, pause mu malo otsika amatsogolera kuwonongeka kwa maphunziro oyenerera.

Mbalame yangwiro

Mbalame yakutsogolo ku Smith's simulator ili ndi mbali. Bhala silili kumbuyo kwa mutu, koma pansi pa khungu - pamapewa. Chifukwa cha ichi, nkhawa imayang'ana pa quadriceps ndipo pang'onopang'ono pamapewa. Masewera amodzi omwe ali ndi kulemera kwaulere amaimira zovuta - bhala nthawi zonse amayesa kuchoka pamapewa, makamaka kumapeto kwa malo, pamene mphamvu zatha. Mu Smith simulator, vuto ili silikuwuka, chifukwa amatsogolere amangokhalira kugwira khosi pandege.

Ubwino winanso wa simulator ndi luso logwiritsa ntchito njira yobwereza mobwerezabwereza. Zimakupatsani mwayi wochita zomwe zimatchedwa kuthamanga kwa miyendo ya miyendo. Ngati mumachita masewera olimbitsa thupi opanda kulemera, ndizosatheka kugwiritsa ntchito njirayi, popeza kuti bar nthawi zonse amafunika kukhazikika. Choncho, ndibwino kuti mubwereze mobwerezabwereza mu Smith's simulator.

Malingana ndi njirayi, gulu loyang'anira "Smith" silimasiyana ndi lachizolowezi. Dziwani kuti mukhoza kuyendetsa manja anu kuti mutonthoze, ndipo miyendo yanu ikhale pansi pa khosi. Imeneyi ndi njira yopopera miyendo, yomwe miyendo imayikidwa patsogolo, sizingatheke pano.

Sewati mu "Smith" pa mwendo umodzi

Ngati miyendo yanu ndi yolimba kwambiri kuti njira zonsezi zisagwire ntchito, yesetsani kupanga squat mwendo uliwonse padera. Pa squats pamlendo umodzi, muyenera kusunga, zomwe zimakhudza kwambiri kayendetsedwe kake. Ndipo ngati muwonjezera zambiri ndi bar, ndiye njira yolondola komanso zonse zomwe mungaiwale. Choncho, kwa iwo amene akufuna kupina mwendo umodzi ndi kulemera kwabwino, wothandizira kwambiri adzakhala Smith yemwenso akuyimira.

Maphunzirowa amakulolani kuwonjezerapo quadriceps. Kuti musunge njira yolondola, musamafune kutenga zolemera kwambiri. Kuzama kwa masewerawa sayenera kukhala oposa muyeso lachikale. Ngati mwayimba kwambiri, mawondo a kneyo amatha kutenga katundu, zomwe sizili zoyenera.

Kudula mu "Smith"

Kusinthidwa uku kwa sit-ups ndikosavuta, koma kuli ndi ufulu wokhalapo. Kawirikawiri, masewerawa amagwiritsidwa ntchito ndi zolemera ndi zowonjezera mphamvu zowonjezera ntchito yowonjezereka pamalo ochepera. Mng'oma wa bondo amalola, choyamba, kutsegula minofu yayikulu pamtundu wosazolowereka, ndipo kachiwiri - kugwira magulu ang'onoang'ono a minofu, omwe kaŵirikaŵiri amanyalanyazidwa. Kuchita masewera olimbitsa thupi, minofu ya mapako ndi ntchafu, komanso minofu ndi minofu. Izi ndizochita masewera olimbitsa thupi, omwe si oyenera kwa iwo omwe amaganiza zokha za kugwidwa kwa minofu.

Njira yochitira ntchitoyi ndi yophweka, koma imafuna kusamala. Kuyamba malo: mawondo ndi ochepa kwambiri kusiyana ndi mapewa, zikopa zimakhala zofanana, masiketi amakhala pansi kwambiri, kumbuyo kumakhala kochepa, khosi limakhala pansi pamutu pa misampha ya trapezius. Ndikofunika kubwera mpaka matanthwe afike kumtunda kwa ana a ng'ombe. M'malo otsika, muyenera kumverera kutambasula kwa minofu. Ndiye pakubwera kudzuka. Kumalo apamwamba, mutha kupuma pang'ono.

Kutsiliza

Squat mu "Smith", njira yopangira zomwe si zovuta kwambiri, ndizochita masewera onse. Zidzakhala zoyenera kutsogolo komanso ochita masewera olimbitsa thupi ngati maphunziro oyamba. Chabwino, ntchitoyi imathandiza anthu omwe amachira.