Ukuhlamba "Smith" (umqeqeshi Smith): inkcazo ubuchwepheshe, iingcebiso

Ukuhlamba "Smith" - umthambo uqeqesho elungileyo kwamathanga kunye ngeempundu. Kuyinto eqhelekileyo kwizangqa zombini bodybuilders abanamava kwaye abo basandula kuqalisa. Njengazo naziphi na ezinye umthambo, xa squats kwi uSmith kuyi zinezibonelelo zayo nezingalunganga. Nabo uqalise ukuthandana kunye umthambo.

isithunzi

Uncedo lokuqala - i kuyi attachment okhethekileyo ekuvumela ukuba ukujongana ngokulula nayo wedwa. Okwesibini - asiyo umthwalo onzima enjalo phezu umnqonqo kunye amadolo, njengoko kwi ezintle ezinobunzima free. Okwesithathu - umthwalo yoxinaniso kwi iqela ekujoliswe kwezihlunu. Oku kuhle ngakumbi abo isazama yokwenzakala.

ukushiyeka

Ngaphantsi kolu vavanyo enye kuphela - izihlunu somfanekiso lokuphumla. Ukuba ulala kwi eninzi enjalo simulators, ekwenzeni barhuqe emva wokukhula evela kumaqela umsipha enkulu. Ngoko ke, kungakuhle ukuba ukudibanisa ezintle kwi "Smith" kunye nezinye imithambo ngemilenze kunye neempundu.

ndlela yokusebenza

Njengazo naziphi na ezinye uhlobo wahlala-ups, ukuhlamba kwi "Smith" kuyinto esisiseko. Ngenxa yoko, luquka umsebenzi benemizimba ezinzulu. Oku kuthetha ukuba ingqalelo eyodwa kufuneka ihlawulwe kwi-buciko. Kungenjalo, isiphumo efanelekileyo lingapheleli, kwaye kukho ingozi yokwenzakala. Ingamelana kukhethwa ubuchule ezinobunzima ukukhanya, ukuze awunayo iingxaki.

Ngoko ke, jonga ekusebenziseni amanqaku:

1. Khetha ubunzima efanelekileyo uze uyibeke phezu bar. Ngoko kuyimfuneko ukuba ukuthatha ingqalelo ubunzima bar.

2. Beka intamo phezu neemvumi, kwinqanaba egxalabeni. Baqonde abambelele sokunene ezivaliweyo.

3. Yima ngeenyawo zakho zamagxa-magxa. Ngasemva kufuneka ngqo, esinqeni - enhle kancinane kwaye amehlo akhe ngqo phambili.

4. Xa sele ukulungele ukuqalisa ihamba, susa intamo lock.

5. eguqa ngamadolo, umsongo inspiratory phantsi. Kubalulekile ukugcina isikhundla level umva.

6. Ukuze ukuwa exabisa ukuya kude esinqeni musa ngokuxwesileyo. Koko uwukhuphe yenziwa ukunyuka phezulu.

7. Xa sibuyela kwindawo ukuqala, uyanqumama ngokufutshane uphinde inani ukuhamba amaxesha.

Zeziphi izihlunu ukusebenza

Ukuhlamba "Smith" ekuvumela ukuba usebenze ngezi izihlunu:

1. izihlunu kasikrobana: osecaleni, medial, ngqo, esiphakathi, ebanzi, semitendinosus, semimembranous, zomfana.

2. Uninzi esihlunwini gluteal.

iimpawu ukuzilolonga

Kubalulekile ukuqinisekisa ukuba amadolo zenu ngexesha ukuhlamba musa ukuya ngaphaya iinzwane. Kungenjalo, Guqani ufumana umthwalo namandla. Akufunekanga slouch okanye, icala, kakhulu arch asezantsi wakho. Indawo umzimba kufuneka zibe mpuluswa nezendalo. Yonke kufuneka kwenziwe phantsi kolawulo kunye nokhathalelo. Oku ngeke nje ukukhusela wena kukwenzakala, kodwa kwakhona nokukhuthaza ifuthe umthambo.

Lwalo unyawo kuxhomekeke koko kwezihlunu ulayishiwe ukuba kakhulu. Ukuba imilenze zimxinwa, uya wasebenza ngaphandle quadriceps (intloko sclerosis). Xa inkcazo jikelele ngaphezu kwamathanga ilayishe yangaphakathi. Kodwa ukwenza ezimpundwini ezininzi accentuated ukuya emsebenzini, kufuneka ubeke iinyawo zakho kwisiqingatha-inyathelo phambili, ngokungathi kunjalo, kunye khwitshi ukuba le bar.

Lo msebenzi kulungile besini bubuhle. Ukuhlamba "Smith" amantombazana akukho ezahlukeneyo ukusuka kuguqulelo liduna eligqibeleleyo msebenzi. Umahluko kuphela ubunzima kunye nokukhethwa malunga neqela ekujoliswe kwezihlunu le. Amantombazana ukhetha "impompo" kuye ezimpundwini, ngoxa abantu badla ezinyaweni zakhe.

Le squats nzulu ixhomekeke izihlunu natrenirovannosti. Imisipha corset esinqeni ikuvumela wandisindisa, kancinane enhle umva ukuma kulo intshukumo. Inowuthi imbaleki wahlala phantsi, kuba nzima ukugcina aphambuke echanekileyo. Ukuba emva iqalisa osondeze phambi kokuba uthathe indawo yethanga parallel, musa kuqhubeka ukuhla, kuba igcwele trauma.

Ungafumana up njani kakuhle kwaye wavele, kodwa kufuneka uye kamnandi kwaye kakhulu kanzulu. Lo matshini akufuneki nzima kakhulu, kodwa ukuphumla kakhulu akukho mfuneko ngokupheleleyo.

Inani kophindo kuxhomekeka kwiinjongo zakho. Ukuba usebenza kuyo isiqabu, into kufuneka kwenziwe ukuya kophindo 20 kunye ubunzima oluncinane kunye avareji. Ukuba usukelo lwakho - ubunzima, thatha le ubunzima obukhulu kwaye avareji kwaye uzame ukwenza 8-10 nabathengisi evenkileni.

Izithende kulo intshukumo lonke kufuneka icinezelwe phantsi. Kungenjalo, isiphumo efunekayo akayi kuphunyezwa. Ukuba esithendeni baphumelela, zama tyhala unyawo phambili.

Ngaba zithathe kuphela phezulu, kokunqumama kwindawo ephantsi kuya kubangela ilahleko nokusebenza kolo qeqesho.

ukuhlamba Front

Front ukuhlamba kuyi Smith iimpawu. Le boom ayikho ngaphezu kwentloko yakhe phantsi kwesilevu - emagxeni akhe. Ngenxa kule umthwalo esijolise quadriceps yaye ngokuyinxenye - ezinqeni. squats Front benemizimba ezamahala ezinye izimo - Intonga izama ukuhamba phantsi amagxa, ingakumbi ekupheleni iseti xa umbane beziphantse ukumka. Lo mshini Smith asivelanga le ngxaki, njengoko abakhokeli hlala intamo-moya nkqo.

Enye inzuzo kuyi Smith - ithuba usebenzisa ubuchule yokuba nabameli Uyadubula. It ikuvumela ukuba ukusebenza nge ebizwa ngokuba yi-kwemilenze fast ukudideka. Ukuba wenza squats ngaphambili benemizimba ezamahala, cishe akunakwenzeka ukuba ukusebenzisa le ndlela, ekubeni bar usoloko udinga sinjalo. Ngoko ke, uphindaphindo iziqhushumbisi kubhetele ukuba ayenze lo mshini Smith.

ubuchule ukuhlamba Front kwi "Smith" akukho ezahlukeneyo ukusuka njengesiqhelo. Omnye kuphela uqaphele ukuba isandla ukunceda, uwele eziphothula izandla, imilenze kufuneka mazifakwe istampu sesikolo. Loo nto yokhetho ngeempundu zokumpompa, apho imilenze zibekwa phambili apha akunakwenzeka.

Ezintle nge Nge kwi "Smith" ngomlenze omnye

Ukuba iinyawo zenu singapheli kangangokuba bonke ubuchule akahambi ukusebenza, zama ukwenza squats umlenze ngasinye ngokwahlukeneyo. Ngexesha squats ngomlenze omnye ukulinganisela kwakhe, nto leyo iba nefuthe elibi izithuthi. Kwaye ukuba sithe saphinda ngakumbi kwaye uyithumele kwi ubuchule olululo bonke kulityalwa. Ngoko ke, abo bafuna ekuchopheni ngomlenze omnye ubunzima onesidima, ibe umncedisi kumqeqeshi ebalulekile uSmith.

Olu qeqesho ekuvumela ukuba usebenze quadriceps uzakuwushiya ungajongwangwa ngexeshana. Ukuze ugcine indlela echanekileyo, musa ukuzama ukuthatha ubunzima kakhulu. Le squats Ubunzulu kungabikho ngaphezu version zakudala. Ukuba ukuhlamba nzulu kakhulu, bafumane umthwalo welungu idolo, yaye oku ayinqweneleki.

Ndichopha ngamadolo akhe kwi "Smith"

Le ukuguqulwa squats eqhelekileyo ubuncinane, kodwa ke unelungelo lokuba khona. Ngokuqhelekileyo, ziya le powerlifters lifters esetyenziselwa ingcaciso engaphezulu ukuhlamba kwisigaba ephantsi ngentonga. Ndichopha ngamadolo akhe ikuvumela, kuqala, ukuba ukulayisha izihlunu enkulu kwi engile esingaqhelekanga, kwaye okwesibini - ukuba bachukumise amaqela amancinci izihlunu, ezo ngokuqhelekileyo evinjwa ingqalelo. Lo msebenzi isebenza izihlunu ezinqeni amathanga, kwakunye semimembranous kunye semitendinosus. Lo msetyenzana ngqo kakhulu, nto leyo ifanele ukuba abo ucinga kuphela malunga isethi mass kwezihlunu.

Technique yale umthambo ngokufanelekileyo elula, kodwa kufuneka silumke. Ukuqala isikhundla: amadolo ebanzi kancinane emagxeni, shins kufana kwezinye iikawusi tight nganye, emi phezu phantsi, emqolo wakhe kancinane yadilika, i intamo kancinane ngezantsi entanyeni kwi izihlunu trapezius. iindleko base- up de ezimpundwini musa ukufikelela phezulu thole. Kulo ubume obuphantsi, kufuneka uzive ukuba izihlunu twa ezinqeni. Emva koko kufike unyuko. Kwindawo phezulu, ungenza ikhefu encinane.

isiphelo

Ukuhlamba "Smith" ubuchule ingekuko entsonkothileyo kakhulu, kuba umsebenzi ubhetyebhetye. Kufanelekile ukuba zombini kwiimbaleki abo basandula kuqalisa ezinamava njengesiseko yoqeqesho. kakuhle kakhulu lo msebenzi unceda abo isazama iingozi.