ʻO nā squats ʻo Smith no nā kaikamahine a me nā kāne: ʻenehana Smith

ʻO ka squats ʻo Smith ka hana hoʻoikaika nui paha i waena o nā mea ʻaleʻale āpau e kipa aku i ka hale hoʻoikaika kino. ʻAe ka mīkini iā ​​ʻoe e hana i nā ʻano squat ʻokoʻa a hiki ke hoʻohana ʻia i nā hana i koi ʻia ai ke kaulike. ʻO ka mīkini ʻo Smith ka mea i koi ʻia a koi ʻia i kēlā me kēia hale hoʻoikaika kino. Maopopo iā ʻoe ʻo wai ia? Inā ʻaʻole, e heluhelu ma lalo, inā ʻoe i kūʻai i kahi kau inoa, ʻaʻole hiki iā ʻoe ke hana me ka ʻole o kēia ʻike.

He aha nā Squats Smith?

E noʻonoʻo mākou i ke ʻano o ka hana squats ma Smith no nā kaikamahine a me nā kāne ma lalo, a i kēia manawa, e wehewehe mākou i ke ʻano o kēia mea hana mana.

He simulator ka mīkini Smith, ʻo ia kahi mea hao me ka lāʻau i hoʻopaʻa i loko. ʻO ka hope e neʻe i luna a i lalo a i ʻole hōʻaiʻe. Hoʻokomo ka mea haʻuki i ke kaupaona ma ka pā, kū ma lalo o ke kiʻikuhi a hoʻomaka i ka squat. Mahalo i ka simulator, ʻaʻole ia e hilinaʻi i mua a i hope paha, ʻo ia ka mea e hana pololei i ke ʻano me ka pololei.

ʻO nā squats i ka mīkini Smith e hoʻoliʻiliʻi i ka ukana ma ke kua, a no laila, ʻaʻole lākou e ʻae i ka hōʻeha i nā hana palekana, a he mea nui ia no nā mea hoʻomaka.

Nā pono mīkini

• Ma mua o ka neʻe ʻana i nā squats kaumaha-manuahi, koi ʻia e haku i ka hana ma ka mīkini Smith. ʻAʻole ʻae ka mea hope i ke kino e hāʻule i hope a i ʻole i mua, ma laila e kōkua ai i ka hana, a ʻae i ka ʻike maikaʻi o ka algorithm o nā hana;
• Hāʻawi ka hāmeʻa iā ʻoe e hoʻoikaika me ka ʻole o kahi belayer, ka mea i koi ʻia ʻoiai e hana nei me ka kaupaona manuahi;
• Hiki i ka mīkini ke hoʻopoina e pili ana i ka mālama ʻana i ke kaulike - he fulcrum invincible ia;
• ʻO kēia ka mīkini maikaʻi loa no ka hoʻomaʻamaʻa ʻana i kekahi ʻenehana squat;
• ʻAe ka Smith Machine i nā squats no nā mea pāʻani me nā pilikia o ke kuli. ʻAe iā ʻoe e kaohi i ka hohonu o ka squat a me ke kūlana o nā wāwae;
• Hoʻoemi ka mea i ka makaʻu o ka ʻeha;
• I ka simulator, hiki iā ʻoe ke hana i kekahi hoʻoikaika kino, ʻaʻole wale no ka ʻū ʻana i nā wāwae.

Inā ʻoe hoihoi i kāna kīnā, ʻaʻohe mea maoli. Inā ʻaʻole, maʻalahi ka simulator i ka hana, a no ka ulu ʻana o ka nui o nā mākala, pono e hoʻonui mau i ka ukana. Ma ka liʻuliʻu a ma hope paha, pono ʻoe e haʻalele i ke kiʻi snug a neʻe i nā squats kaumaha-manuahi. A i ʻole hiki iā ʻoe ke hoʻohui mālie i nā ʻano hana like ʻole (e laʻa me, hack lunges a i ʻole ka mana kahiko me nā dumbbells).

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He aha nā mākala e holo?

Ma mua o kou noʻonoʻo pehea e squat pono ai i Smith, e helu i nā mākala āna e hoʻohana ai:

• ʻAoʻao ʻaoʻao, medial, rectus, waena o nā ʻūhā waena;
• Hip biceps;
• ʻO Semitendinosus a me nā mākala semimembranosus o ke kua o ka ʻūhā;
• Mea ʻai nui.

ʻO ke ʻano squat Smith

ʻAʻole ʻokoʻa ka ʻenehana squatting i ka mīkini Smith me ka bele no nā wahine a me nā kāne. ʻO ka mea wale nō e makemake ka mea hope e hana me kahi kaumaha kaumaha, ʻoiai lākou e hana pinepine nei i ke kūkulu ʻana i nā mākala. A ʻoi aku ka nui o ka mea mua ma mua o kahi kiʻi nani a me nā calories hoʻā, no laila hana lākou me ka liʻiliʻi o ke kaupaona, akā me nā hana hou a me nā hoʻokokoke ʻana.

E noʻonoʻo i ka hana o nā squats hohonu i ka Smith no ka puʻu no nā kaikamahine:

1. Hana i kahi hoʻomehana e hoʻomehana i kou mau mākala maikaʻi;
2. Hoʻonohonoho i ke kiʻekiʻe o ka pā i kū ʻoe ma ka pae ma lalo, ʻaʻole ma kou manamana wāwae;
3. Kū i loko a no laila ka pā ma waena o ka ʻāʻī a me nā poʻohiwi;
4. I ka wā o ka squat, pono e hui pū nā piko poʻohiwi me kekahi i kekahi e like me ka hiki;
5. E kau iki i kou mau wāwae ma hope o ka pā - ma kēia ala e ʻoi aku kou kūpaʻa;
6. Ma mua o ka hoʻomaka ʻana i nā squats, e kaʻapuni iki i ka pā e hemo iā ia mai nā mea paʻa ma ke kiʻikuhi, ʻoiai ke kiʻekiʻe o kou mau kuʻe lima;
7. ʻOiai e hanu ana, e hoʻohaʻahaʻa iā ʻoe iho, ʻoiai ʻaʻole e hele nā ​​kuli ma mua o ka laina o nā kākini, huki ʻia ka pelvis i hope, a hili ʻia ke kino i mua;
8. Ke hōʻea ʻoe i ka palena lalo, hoʻomaka koke i ka piʻi mālie, i kou hanu ʻana;
9. Hana i ka helu i makemake ʻia o nā hana hou.

Nā ʻano hoʻoikaika kino

No laila, ua aʻo mākou i ka hana squatting ma Smith no nā kāne a me nā wahine, a i kēia manawa, e noʻonoʻo pehea nā koho i laila no ka hana ʻana me kēia hāmeʻa.

• ʻ .kena kukuli. He hoʻoikaika paʻakikī kēia e kau i ke koʻikoʻi nui ma nā kuli, akā e ʻae iā ʻoe e hana pono i nā mākala o ka ʻūhā. Hana ʻia ia e nā poʻe haʻuki ʻike me ka hoʻoikaika kino maikaʻi;
• ʻO nā squats i Smith me kahi kūiki paʻa e koi i ka mua o ka quads e hana;
• ʻO ka squat ākea e kū pono i ka ʻūhā o loko a me nā glutes. I ka wā o ka hoʻokō ʻana, he mea nui ʻaʻole e lawe pū i nā kuli a ʻike pono i nā kākini i hoʻokahi laina i like ka ukana ma nā wāwae ʻelua;
• Inā kau ʻoe i kou mau wāwae i ka laulā poʻohiwi, ʻo nā mākala ʻūhā ʻaoʻao, a ʻo nā mea o loko, e loaʻa i ka ukana nui;
• Ma waho aʻe o nā squats maʻamau, hiki iā ʻoe ke hana i nā squats mua i Smith, ke kū ka pā i mua o ka pahu, a ma hope ʻole ma ke kua. Aia ka ʻokoʻa i kahi ʻenehana - pono ʻoe e mālama pono i ke kino.

Hewa maʻamau

E like me kāu e ʻike ai, ʻo ka Smith Machine Squat for Girls ke ala kūpono e hana palekana me nā kaupaona kaumaha. He aha nā hana hewa a nā poʻe bodybuilder novice i hana ai?

1. ʻAʻole huki ʻia ka pelvis i hope, ʻo ka hopena, hāʻule nā ​​kaupaona a pau i ka iwi kuamoʻo;
2. Lawe ikaika ʻia nā kuli i mua, ma waho o ka laina o nā manamana wāwae, no ka hopena, ʻeha nā kuli;
3. E kuʻi i nā kuʻekuʻe wāwae i ka papahele, e hōʻino i nā wāwae;

Nā mālama a me nā contraindications

ʻO ka hope, e heluhelu i nā nuances nui e pili ana i kāu palekana olakino. ʻO nā kaikamahine e hoʻomaʻamaʻa pinepine a nui a ʻaʻole pono e lawe ʻia me nā kaupaona, no ka mea hiki ke hoʻopili i ke olakino o ka ʻōnaehana hānau. E hoʻomanaʻo, pono ke kaupaona, a hoʻonohonoho pinepine ʻia nā moʻolelo i ka hopena o ke olakino. Eia kekahi, poina e pili ana i ka mīkini hoʻoikaika kino i ka wā hāpai a me ka lactation. Eia nō naʻe, ʻaʻole kēia manawa no nā haawe mana.

Eia kekahi, ua hoʻokūkū ʻia ia ʻano hoʻoikaika kino no ka poʻe me nā maʻi o ka ʻōnaehana musculoskeletal, me nā veins varicose, glaucoma, anemia, hoʻonui ʻia ka mahana o ke kino, ma hope o ke kaha ʻana. Pono e mālama ʻia i nā cores a me nā mea pāʻani me nā pilikia hanu. Inā he maʻi olakino kou, he mea nui e nīnau aku i kāu kauka ma mua o ka hoʻomaka ʻana i ka hoʻoikaika kino. E olakino!

E nānā i ka wikiō: How to FIX Knee Pain with Squats! (Mei 2025).