Squat "Smith" (Smith ka kanaka aʻo): ano o ka 'ike loea, aʻo

Squat "Smith" - he maikai aʻo hoʻokō 'ia no ka'ūhā, a kīkala. He nō, he pono ole i loko o nā pōʻai o nā inā pilikia ka haumāna a me ka novice bodybuilders. Like me kekahi'ē aʻe hoounauna, ma squats ma ka Smith okŘkohukohu i kona mau pono a me keakea. Me ia, a hoʻomaka ka launa pū me ka hookoikoi.

kiʻekiʻe

Ka mua lanakila - he kūikawā IeIIeYOA okŘkohukohu e leie aku oe, e hiki wawe ka hana ana me ia wale nō. Ka lua - mea,ʻaʻole ia he kaumaha haawe ana ma luna o ka spine, a kuli, e like me ia ma ka squat me ka noa kaumaha. Ekolu - e haawe lehulehu ma luna o ka pale Muscle pae. He mea oi loa aku hoi i ka pono no ka poe i hou ana mai ka hewa.

hewa

Emi mai i keia hookoikoi wale hoʻokahi - koena stabilizer nāʻiʻo. Inā e komo i loko o ia o ka hailonaʻana no simulators, stabilizers lag ke kua i loko o ka ulu ana mai o ka nui Muscle pūʻulu. Nolaila, he mea kupono e hui pu iho la i ka squat i loko o "Smith" me nā kino ma wāwae a me nā kīkala.

hana 'ana i kūpono

Like me kekahi'ē aʻe ano o ka noho-UPS, squat ma "Smith" He He kumu hoounauna. Nolaila, e komo ai ka hana me ka hoʻoponopono paona. Kēia 'o ia hoʻi i nānā' E e uku ai i keʻano hana. I ole ia, i ka pono hopena ua i loaʻa, a laila mea i ka pilikia o ka eha. Hone 'ana i kūpono kaʻoi loa me ka malamalama kaumaha, no laila,' aʻole 'ole i pilikia.

No laila, kālailai i ka hoʻokō 'ana i kumu.

1. E koho i ka mea kaupaona kūpono, a waiho ihola ia mea ma luna o kaʻauamo. Pela ka mea, Ua pono, e lawe i ka mooolelo o ka paona o ka hookolokolo.

2. E kau i ka ai ma ka trapeze, ma ka'ūhā mua pae. Puliki i kona pono paʻa loaʻa.

3. E kū me ko oukou mau wawae poʻohiwi-ka laula ma ke kaʻawale. Ke kua E e pololei, pūhaka - iki e pio mai a me kona mau maka kuhikuhi mua.

4. I ka wa i makaukau e hoʻomaka e neʻe oe, e lawe aku oe i ka'ā'ī me ka laka.

5. ke kāohi i nā kuli, inspiratory pepa ia. He nui ke malama i kaʻilikai kūlana hoʻi.

6. No ka haule ia he maikai, i hiki i ka puhaka mai e lawe i ka papamoe kūlana. Alaila, Exhale lawe ala keu.

7. A hoʻi hou ana i ka hoʻomaka kulana, kakali pokole a me 'oe i ka neʻeʻana helu o ka manawa.

I nāʻiʻo e hana

Squat "Smith" e leie akuʻoe e hana ma kēia mau nāʻiʻo:

1.ʻO nāʻiʻo o ke ki kala: kīloi paʻewa, medial, pololei, waena, nui, semitendinosus, semimembranous, biceps.

2.ʻO ka hapa nui o ka gluteal Muscle.

hiʻona kino

He nui ka eʻoiaʻiʻo i kou mau kuli i ka squat mai i hele ma o aku o na manamana. I ole ia, ke kukuli iho ua noho ikaika haawe ana. Oe E ole slouch paha, conversely, nui i ka pio mai i kou lalo hoʻi. Ke kūlana o ke kino e e malimali a me ka kūlohelohe. Na mea a pau i hanaʻia ma lalo o ka hooponopono ana a me ka malama. Kēia e ole wale hoʻopale ai oe mai ka hewa, akā, i ka hōʻoi 'i ka hopena o ka hoʻokō'.

Keʻano o ka wāwae hilinaʻi nui ma luna o ka Muscle ua ukana i ka oi loa. Inā i ka'ūhā, ua ololi, oi e e hana mawaho o na quadriceps (kīloi paʻewa poo). A hiki aku i ka kekahi mau hoike o ka oi ma mua o ke hoʻoukaʻia nei loko'ūhā. Akā, e hana i ka loa accentuated lākou kīkala i ka hana, e pono e kau i kou mau wāwae ma luna o ka hapa-ʻanuʻu mua, e like me ka mea a pau, a me kona kua i ka hookolokolo.

Kēia hookoikoi mea maikai no ka mea maikai ke keka. Squat "Smith" no ka kaikamahine mea i okoa mai ka kāne mana o ka hookoikoi. Ke wale koena unuhi i loko o ka paona, a koho me ka pili ana i ka pale Muscle pae. Girls makemake i "EII ni" ia ia i na lākou kīkala, oiai na kanaka lawelawe ai i kona mau wawae.

Ka hohonu, squats hilinaʻi nui ma natrenirovannosti nāʻiʻo. Muscular corset pūhaka e leie aku oe e hoola i, iki ke anuenue hoʻi kulou mawaena o ka neʻeʻana. Na lalo noho i ka 'âlapa i lalo, i ka paʻakikī i ka mea mea e malama i ka pololei deflection. Inā ka hoʻi hoʻomaka e a aku ma mua ka lawe i ka uha laua kulana, mai e hoʻomau i ka hele ia, no ka mea, mea fraught me ka trauma.

Oe ke kiʻi mai pehea smoothly a me ka ho opa ao, akā, e hele aku ilalo smoothly a maximally kia. Ke kaomi Eʻaʻole eʻoi aku ka stressful, akā, hoʻonānea ia kekahi mea,ʻaʻole loa e pono.

Ka helu o nā repetitions hilinaʻi nui ma luna o kou mau Pahuhopu. Inā 'oe e hana ma ke kokua, i kekahi mea pono e hanaʻia mai ai i 20 repetitions me ka palena haʻahaʻa a me ka awelika kaupaona. Inā kou pahuhopu - kaumaha, lawe i ka i kā mākou a me ka awelika ke kaupaonaʻana, a ho'āʻo e hana 8-10 Rep.

Kuʻekuʻe wāwae ma ka neʻeʻana a pau pono e kaomi ai i ka papahele. I ole ia, i ka makemake hopena e,ʻaʻole e loaʻa. Inā i ke kuekue wawae hele aku, e ho'āʻo i ka pahu i ka wawae mua.

Hiki wale nō e hoopanee i ka luna, he ihola i loko o ka haʻahaʻa kulana e i ka lilo o ka laulā o ke aʻo.

Front squat

Front squat okŘkohukohu Smith i nā hiʻona. Ka mea hoʻonui mea,ʻaʻole ma luna o kona poʻo, a ma lalo o ka chin - ma luna o kona mau poʻohiwi. Manawa a hiki i keia haawe ana ua hoʻomōhala ma luna o nā quadriceps a hapa 'ia' - ma luna o nā lākou kīkala. Front squats me ka noa paona i kekahi mau hana a he leo - Rod mau paio e hoʻoneʻe i lalo mai o nā poʻohiwi, ka oi aku ma ka hope o ke kauoha ma ka wā o ka mana ua aneane hele. Ke ho okŘkohukohu Smith keia pilikia, aole ia i ala mai, e like me na alakai makapo mau malama i ka'ā'ī o ka (vertical plane).

Kekahi pono o Smith i ka ho okŘkohukohu - i ka manawa kūpono o ka hoʻohana 'ana i kūpono a pahū Rep. Ua apono 'oe e hana ma laila,-kapaia hookeai twitch wāwae nāʻiʻo. Inā e hana mua squats me ka noa paona, ia mea kokoke ole e pili i kēia papa hana, mai ka hookolokolo mea mau ma ka pono o ka noaaeeecaoee. No laila, pahū repetition mea maikaʻi, e hana i loko o ka ho okŘkohukohu Smith.

Front squatʻano hana i loko o "Smith" mea i okoa mai ka mau. Kekahi i wale, e hoailona oukou i ka lima no ka pono, e hiki i kela kapa ma luna o kona umauma a me nā wāwae e hehi e. Ia mea he koho no ka pumping kīkala, ma i mau wāwae i kau aku nei mea hiki ole.

Squat me ka barbell i loko o "Smith" ma kekahi wāwae

Inā kou wawae i ai Hardy a mea a pau o ka luna 'ana i kūpono mai e hana, e ho'āʻo e hana squats no kela a me keia la na wawae kaawale. Ma squats ma kekahi wāwae, e malama i kana mau koena, a i ka hopena maikaʻi ia ma kalepa wilikî. A ina ua hui hou a Mail ia ma luna o ka pono 'ana i kūpono a me nā mea a pau hiki ke hoopoina. No laila, no ka mea makemake e squat ma kekahi wāwae me ka kohu kūpono kaumaha mau, lilo i paʻa mau Hope kanaka aʻo Smith.

Ua aʻo apono 'oe e hana accented quadriceps. E malama i ka pololei 'ana i kūpono, mai i ho'āʻo i ka lawe he nui loa ke kaumaha. Ka hohonu, squats E e ole aku ma mua o ka Classic mana. Inā ka squat nui hohonu, kiʻi i ka haawe o ke kuli hui, a me keia mea undesirable.

Squatting ma luna o kona mau kuli i loko o ka "Smith"

Ua hoʻololi 'squats ka liʻiliʻi loa, he pono ole, aole nae ia i ka pono e nei. Nō kāu, mau ae la a me powerlifters lifters hoʻohana no ka hou Anoanoaaiii squat haahaa pae me ke koʻokoʻo. Squatting ma kona mau kuli e leie aku, mua, e kiʻi i ka nui nāʻiʻo i hana huina, a me ka lua - e hoopa aku i ka meaʻuʻuku Muscle pūʻulu, a i ana nele o ka noonoo. Ke me ka hana i nā nāʻiʻo o nā lākou kīkala a me ka uha, e like me semimembranous a me ka semitendinosus. Kēia mea he nui loa kekahi hoounauna, i mea e pono ai no ka poe i wale ke aloha e pili ana i ka ahaaina o ka Muscle nuipa a.

ʻano hana o keia hookoikoi mea 'ano mea, akā, e pono mālama nui. E hoʻomaka wahi: kuli iki lehulehu ma mua o poʻohiwi, Main ia laua i kekahi i kekahi, paa socks e ku ana ma ka papahele, me kona kua kānaka ana i loko, ka'ā'ī mea he uuku ma lalo o ka ai ma ka trapezius Muscle. Kuu iho koina mai a na lākou kīkala mai i hiki i ka luna o ka bipi. I ka lalo kulana, oe e haha aku i ka'ō aku lakou kikala nāʻiʻo. Alaila, hele mai i ke ala hou. I ka mea i kulana, e hiki e he uuku ihola.

ka hopena

Squat "Smith"ʻano hana o ka i mea ole loa eiiieaen, ia mea he versatile hoounauna. He pono no nā novice a me ka hoao ana i ka 'âlapa me ke aʻo kumu. Loa maikai keia hookoikoi kōkua ka poe i hou mai nā palapū.