Squat "Smith" (Smith kuti mudzidzisi): rondedzero zvigadzirwa, zano

Squat "Smith" - yakanaka kurovedza muviri pazvidya uye magaro. Zviri zvikuru chakajairika madenderedzwa zvose noruzivo uye ruzivo muviri. Sezvinongoita mimwe muviri, mu squats panguva iri Smith Simulator ine mikana ayo uye nekuipira. Navo uye kutanga kudanana ne muviri.

chiremera

Kunakisa wokutanga - rinokosha kuda Simulator unokubvumira nyore kukurira toga. Wechipiri - haisi yakadaro mutoro pamusoro musana mabvi, sapamazuva squat pamwe akasununguka uremu. Third - mutoro wevasungwa uri kuda tsandanyama boka. Izvi zvinonyanya zvakanaka vaya kunaya zvinokuvadza.

kutadza

Kuderera mune pachiitwa ichi chete chete - zororo stabilizer tsandanyama. Kana tichiita zvakadaro zvakawanda simulators, stabilizers lag mumashure kukura kubva mumapoka makuru tsandanyama. Saka, zviri chinodiwa kuti nokubatanidza squat mu "Smith" nevamwe muviri Makumbo uye magaro.

waivako chidobi

Sezvinongoita mimwe mhando vagere kupota, squat mu "Smith" chinhu chinokosha maekisesaizi. Somugumisiro, kunosanganisira basa pamwe zvakakomba masimbi. Izvi zvinoreva kuti vainyatsotarisirwa anofanira rwakabhadharwa kuna magadzirirwo. Zvikasadaro, akakodzera mugumisiro haina kubudirira, uye pane mukana kukuvara. Nenzira isingaoneki achitovabatsira kunatsiridza chidobi kudiwa nechiedza uremu, saka iwe usina matambudziko.

Saka ongorora kushandisa pfungwa:

1. Sarudza yakakodzera uremu akarigadzika kurutivi pamatanda. Saka zvinokosha kufungawo kurema kubhawa.

2. Isa mutsipa pamusoro trapeze, panguva papfudzi pamwero. Kunzwisisa wake up rokuona zvakanaka.

3. Mira netsoka dzenyu papfudzi-upamhi kunze. The shure anofanira kururamisa, muchiuno - zvishoma yokufeva uye meso ake rinotungamirirwa mberi.

4. Kana uri tagadzirira kutanga kutamira, bvisa mutsipa ane zvechizarira.

5. Bending mabvi, inspiratory mupumburu pasi. Zvakakosha kuramba pamwero chinzvimbo shure.

6. Kuti kuwira ukoshi kumusoro kusvikira muhudyu regai kutora chinjikira nzvimbo. Zvadaro exhale akatakura vosimba kumusoro.

7. Tichidzokera kutanga chinzvimbo, kumbomira zvishoma uye kudzokorora kufamba kangani.

Izvo tsandanyama vari kushanda

Squat "Smith" kunoita kuti kushanda kuburikidza tsandanyama idzi:

1. Tsandanyama ari muhudyu: lateral, medial, akananga, zvenguva, zvakadzama, semitendinosus, semimembranous, biceps.

2. Vakawanda ari gluteal tsandanyama.

Features zviitwa

Zvakakosha nechokwadi chokuti mabvi ako panguva squat Havapfuuri zvigunwe. Zvikasadaro, ibvi riri kuwana mutoro hwakasimba. Haufaniri slouch kana, Ukuwo, zvikuru kune Arch wako yakaderera shure. Nzvimbo muviri kunofanira kumeso uye zvakasikwa. Zvose zvinofanira kuitwa pasi pesimba uye kutarisirwa. Izvi havazodyari chete kukudzivirira zvinokuvadza, asiwo chiwedzere mugumisiro maekisesaizi.

The pachake rutsoka kunobva chii tsandanyama iri akatakura kune mukuru pamwero. Kana makumbo vari yakatetepa, achawedzerwa zvimwe vakashanda kunze quadriceps (lateral musoro). Kana mukuru mutsara zvinopfuura monica yomukati pazvidya. Asi kuti vazhinji accentuated magaro kuti basa, unofanira kuisa tsoka dzenyu pamusoro nehafu-danho mberi, sokunge vane musana wake kubhawa.

Chiitwa ichi zvakanaka nokuda naka pabonde. Squat "Smith" nokuti vasikana haana kusiyana hono shanduro muviri. Musiyano chete kurema uye zvaunofarira panyaya kubaya tsandanyama boka. Girls zvinoda "pombi" naye magaro, apo vanhu vanowanzotevedzera tsoka dzake.

Kusimba squats kunoenderana natrenirovannosti tsandanyama. Muscular corset chiuno unokubvumira kuponesa kunyange, yokufeva zvishoma shure mamiriro yose kufamba. Rezasi nomutambi akagara pasi, kuoma kuchengeta zvakarurama Kutsauka. Kana musana anotanga kumativi isati kutora pechidya yakafanana chinzvimbo, regai kuramba kuenda pasi, nokuti hwakazara kunotevera.

Unogona kusimuka sei zvakanaka uye pakarepo, asi vanofanira kuenda pakumwiwa uye maximally kuramba. Nhau hakufaniri Huzere, asi kuzorora izvozvowo hakusi zvakakodzera zvachose.

Kuwanda repetitions kunoenderana zvinangwa zvenyu. Kana uri kushanda kuzorodzwa, chinhu chinofanira kuitwa kusvika 20 repetitions shoma uye avhareji uremu. Kana chinangwa chako - uremu, tora kufadza uye avhareji uremu uye edza kuita 8-10 reps.

Zvitsitsinho munyika yose kufamba anofanira aimanikidzwa pasi. Zvikasadaro, hunokwanisa mugumisiro haangazozikamwi kubudirira. Kana chitsitsinho adonhe, edza kusunda tsoka mberi.

Inogona chete seranonoka pamusoro, kumbomira iri chinzvimbo achaita kurasikirwa zvinobudirira kudzidziswa.

Front squat

Front squat Simulator Smith ane zvinhu. The tiguu haasi pamusoro musoro wake uye pasi chirebvu - pamafudzi ake. Nokuda mutoro uyu rinonyatsotarira quadriceps uye zvishoma - pamusoro magaro. Front squats vane vakasununguka zvakasiyana zvimwe nematambudziko - Rod anogara anoedza kufamba pasi kubva pamafudzi, kunyanya mu pakuguma yakatarwa apo simba iri dzotsauka. The Simulator Smith dambudziko iri harimuki, sezvo vatungamiriri nguva dzose kuchengeta mutsipa ari rusvingo ndege.

Chimwe chakanakira Smith Simulator - mukana kushandisa unyanzvi putika reps. Kunoitawo kuti kushanda kuburikidza inonzi kutsanya pfura gumbo tsandanyama. Kana ukaita pamberi squats pamwe vakasununguka Zviidzo, zvisingaiti kushandisa nzira iyi, sezvo kubhawa iri kuramba vachida Kudzikamiswa. Naizvozvo, bhomba kudzokororwa nani kuita Simulator Smith.

Front squat chidobi mu "Smith" Hazvina kusiyana senguva. Mumwe ane chete kucherechedza kuti ruoko zvivanakire, unogona kuyambuka ari pachipfuva chake uye makumbo dzinofanira ndokutsika. Ndicho chinhu chingaitwa kupomba magaro, umo makumbo dzinoiswa mberi pano hazvibviri.

Squat ane barbell mu "Smith" rimwe gumbo

Kana tsoka dzako dziri saka anofura ose pamusoro nzira hadzishandi, edza kuita squats nechimwe gumbo yoga. Munguva squats rimwe gumbo kuti tirambe takatsiga yake, iyo ine kunambwa motokari mapurani. Uye kana isu wedzera mamwe uye kuposita pamusoro yakafanira unyanzvi uye zvose zvinogona kukanganwika. Naizvozvo, avo vanoda squat negumbo rimwe chete rakanaka kurema, kuva hunokosha mubatsiri mudzidzisi Smith.

Kudzidziswa uku kunoita kuti kushanda accented quadriceps. Kuti tirambe yakarurama unyanzvi, usaedza Zvaringana uremu. Kusimba squats havachiri kupfuura ainakidza shanduro. Kana squat zvakare yakadzika, kuwana mutoro ibvi muhudyu, uye ichi ndicho kunaka.

Squatting pamabvi ake "Smith"

Izvi nadzurudzo squats muduku zvakafanana, asi ane kodzero iripo. Kazhinji, zvinombooma izvi uye powerlifters lifters yaishandiswa humwe elaboration squat nechepazasi danho neshamhu. Squatting pamabvi ake ambotirega, kutanga, kuti vapinze guru tsandanyama panguva kujairika yorusvingo, uye chechipiri - kubata diki tsandanyama mapoka, izvo kazhinji kunyimwa hanya. The muviri unoshanda tsandanyama ari magaro nezvidya, uyewo semimembranous uye semitendinosus. Uyu chaizvo zvakananga muviri, izvo zvisiri akakodzera vaya chete anofunga pamusoro iine kwetsandanyama.

Chidobi muviri uyu zvakanaka nyore, asi kunoda nokungwarira. Kutanga chinzvimbo: mabvi zvishoma kupfuura pamapfudzi, shins kuenderana mumwe zvakasimba masokisi, vamire pasi, musana wake zvishoma akakurirwa, mutsipa riri pazasi pamutsipa pamusoro zvishoma trapezius tsandanyama. Chichiburutswa mari kusvikira pamagaro regai kusvika pamusoro mhuru. Munyaya chinzvimbo, unofanira kunzwa tatamuka buttock tsandanyama. Kwozouya kuwedzera. Munguva kumusoro nzvimbo, unogona kugadzira diki kumbomira.

mhedziso

Squat "Smith" unyanzvi izvo zvisiri chaizvo kunzwisisa, ndiko-chinja muviri. Zvakakodzera zvose ruzivo uye ruzivo vatambi sezvo chokurovedza nechimwe. Very chakanaka pachiitwa ichi anobatsira vaya kunaya akuvara.