I-Smith rack iyinto eluncedo kakhulu yesixhobo, kunye ne-barbell ethintelweyo ye-glide indlela evumela umqeqeshi ukuba asebenzise izisindo ezinkulu ngokuzithemba, kwaye akukhawulelwanga kwi-squats yodwa, kodwa ingasetyenziselwa ukushicilela ibhentshi, njl.
Intshayelelo
Quadriceps
Inzuzo yokusebenzisa i-Smith rack kukuba unokutshintsha ngesibindi nangokukhuselekileyo ubunzima bomzimba wakho emva (ngaphandle kokukhathazeka malunga nokulahlekelwa ibhalansi yakho), enokuthi ivuselele ngcono i-quadriceps yodwa.
Ukuma kwesele squat
Yima phambi kwentsimbi yentsimbi malunga neesentimitha ezingamashumi amabini ukuya kumashumi amathathu, umgama phakathi kweenyawo ezimbini ube malunga namashumi amahlanu ukuya kumashumi amathandathu eesentimitha, iinzwane ezingama-45 i-engile ejonge ngaphandle;kunye noxinzelelo lwe-quadriceps ye-muscle control, ngokukhawuleza ugobe i-knee squat ukuya emathangeni ahambelana nomhlaba (idolo elihlangeneyo lisakhomba ngaphandle), nikela ingqalelo kwisithende ungaphakamisi emhlabeni;ke ukucutheka kwemisipha ye-quadriceps ukwandisa umlenze wokuma kwimilenze yomibini ngokuthe tye, ukuze amaqela emisipha yethanga kwindawo "ye-peak Contraction", ngeli xesha i-torso yonke iwaka kunye nomhlaba ungaphantsi kwama-90 degrees of the i-engile, unqumamo olufutshane, kunye nokuphinda.
Ixesha lokuposa: May-05-2022