?arshen farko. Smith Machineskuma Ma'aunin nauyi na Kyauta suna da nasu fa'idodin, kuma masu motsa jiki suna bu?atar za?ar bisa ga ?warewar horarwarsu da manufar horo.
Wannan labarin yana amfani da Squat Exercise a matsayin misali, bari mu dubi manyan bambance-bambancen guda biyu tsakanin Smith Squat da Free Weight Squat.
Babban Bambanci
-- Na farkonisan da kafa zata iya tafiya. Tare da squat kyauta kyauta, akwai matsayi ?aya kawai mai yiwuwa inda ?afar ke ?ar?ashin barbell. Mai motsa jiki ba zai iya yin ta ta wata hanya ba saboda yana da sau?i a rasa daidaituwa da kuma haifar da rauni. Sabanin haka, Smith Squat yana biye da madaidaiciyar hanya, don haka babu bu?atar ?arin ma'auni, kuma mai motsa jiki na iya tsawaita ?afar zuwa nisa daban-daban don horo.
-- Na biyuBambancin bayyane shine yana da sau?in karya ta hanyar nauyi mai nauyi tare da injin Smith fiye da tare da kararrawa. ?arfafa ?arfi a cikin squat Smith an danganta shi da rage bu?atar ma'auni don ku iya mayar da hankali kan tura mashaya sama. Lokacin da kuka tsuguna tare da injin Smith, iyakar ?arfin ku zai kasance mafi girma.
Babban bambanci tsakanin maki biyun da ke sama ya kasance koyaushe batun muhawara a cikin dacewa.
Don haka, menene Ribobi da Fursunoni na Squats Nauyi na Kyauta idan aka kwatanta da Smith Squats?
Fursunoni
● Ba za ku iya tsayawa a gaba ba. ?aukar wannan matsayi yayin squatting zai haifar da asarar daidaituwa da faduwa.
● Tun da ba za ku iya tsayawa a kan dugaduganku ba yayin motsi, kunna glutes da hamstrings ya fi guntu.
● Ba za ku iya ware ?afa ?aya ba saboda ba za ku iya kiyaye daidaiton ku ba.
● Sanya ?afafu a ?ar?ashin jikinka yana nufin ?arancin motsi a ha?in gwiwar hip da ?arancin shiga daga glutes da hamstrings.
Ribobi
● Kuna da 'yancin motsi, don haka mashaya zai iya motsawa a cikin baka. Smith squat zai tilasta ka ka bi hanyar barbell da na'ura ta nuna, amma hanyar barbell ya kamata jikinka ya tsara shi.
● Squat na kyauta yana amfani da sanda don rage jiki yayin da yake jingin jikin gaba kadan, amma har yanzukula da tsaka-tsakin kashin baya da wuyansa.
● A lokacin tsugunar nauyi kyauta, naka?un?arar tsokoki na stabilizer don kiyaye jikinka ya tsaya. Tun da tsokoki masu ?arfafawa suna da mahimmanci don motsa jiki na kyauta, yana da ma'ana don horar da wa?anda ke da nauyin kyauta.
● ?un?arar nauyi kyautakunna tsokoki na cinya fiye da Smith squats. Wannan shi ne saboda matsayi na ?afafu. Sanya ?afafu a ?ar?ashin jiki yana haifar da mafi girma lokacin kusa da gwiwa da ?arin kaya akan quadriceps.
Sabanin haka, ribobi da fursunoni na Smith Squat suma suna da sau?in ta?aitawa.
Fursunoni
● Dole ne mashaya ta bi ?ayyadaddun yanayin a madaidaiciyar layi, ba a cikin baka ba kamar a cikin squat kyauta. Lokacin tsugunne, sandar bai kamata ta motsa cikin layi madaidaiciya ba. Wannan yana ?ara matsa lamba akan ?ananan baya. Ya kamata mashaya ta motsa kadan baya da gaba cikin motsi.
● Lokacin da ?afafunku suka kasance a gaba, kwatangwalonku suna rasa lan?wasa na ciki na dabi'a saboda hips ?inku suna gaba kuma suna nesa da matsayinsu. Amma godiya ga yanayin kwanciyar hankali na Smith Machine, har yanzu kuna iya yin motsi a cikin matsayi mara kyau, kuma kwatangwalonsu na iya motsawa da kyau a gaban kafadu amma suna jujjuya ?ananan baya da mummunan rauni.
● Haka kuma saboda yawan juzu'i tsakanin ?afa da ?asa (hana ?afar zamewa gaba) wannan yana haifar da ?arfi a cikin gwiwa wanda a ciki ke ?o?arin bu?e gwiwa. Idan aka kwatanta da squats masu nauyi na kyauta, wannan yana sanya ?arin matsa lamba a kan gwiwoyi kafin cinyoyin su kasance daidai ko kusa da ?asa, yana ?ara ha?arin rauni na gwiwa.
Ribobi
●Tsaro.Smith squats na iya zama mai kyau madadin squats kyauta kyauta saboda suna ba da jagorancin da ke rage yiwuwar ha?ari saboda asarar ma'auni.
●Musamman dace da sabon shiga.Yana da sau?in samun motsa jiki a kan injin saboda yana da cikakken jagora kuma ba dole ba ne ya daidaita sanduna. Wannan yana rage yiwuwar rauni saboda asarar ma'auni saboda gajiyar tsoka. Hakanan akwai ?arancin damar lalacewar fasaha saboda gajiya. Don haka, don masu farawa, injinan sun fi aminci fiye da ?aukar nauyi har sai sun ?ware wajen sarrafa kwanciyar hankali na ?ungiyoyin tsoka. Injin Smith cikakke ne don wannan dalili.
●Kuna iya sanya ?afafunku a nesa daban-daban.Sanya ?afafunku gaba baya zai kunna ?arin glutes da hamstrings. Wannan tasiri yana da amfani musamman idan hamstrings da glutes ba su da horo.
● Tun da kuna da cikakkiyar daidaito, za ku iyacikin sau?in aiwatar da motsi da ?afa ?aya kawai.Kawai kuna bu?atar mayar da hankali kan ?aukar nauyi, kuma daidaito da kwanciyar hankali ba su da matsala a nan.
Kammalawa
Ha?in kai mai sau?i na salon horarwa guda biyu na iya zama mafita mai kyau ga muhawarar. Ma'aunin nauyi na kyauta yana ba da ?arin fifiko kan ha?in gwiwar tsoka mai cikakken jiki, kuma horar da injin yana da sau?in amfani kuma yana iya ?arfafa glutes da hamstrings.Dukansu suna amfani da dalilai daban-daban kuma za?in wanda za ku aiwatar ya dogara da burin ku da abubuwan da kuke so.
Lokacin aikawa: Jul-07-2022