Nkwubi okwu mb?. Smith Machinesna Ar? efu nwere uru nke ha, nd? na-emega ah? kwes?r? ?h?r? d?ka nzuzu nka ?z?z? na ebumnuche ?z?z? siri d?.
Edemede a na-eji Squat Exercise d? ka ?m?maat?, ka any? lelee ?d?iche ab?? d? n'etiti Smith Squat na Free Weight Squat.
Isi ihe d? iche
-- Nke mb?b? ókè ?kw? nwere ike ?ga n'ihu. Site na squat d? ar? n'efu, enwere naan? otu ?n?d? ebe ?kw? d? n'okpuru barbell. Onye na-emega ah? enwegh? ike ime ya n'?z? ?z? n'ihi na ? d? mfe ?kw?s? nguzozi na imer? ah?. N'?z? d? iche, Smith Squat na-agbaso ?z? a kap?r? ?n?, ya mere ? d?gh? mkpa maka nguzozi ?z?, onye na-emega ah? nwere ike ?gbat? ?kw? n'ebe d? anya maka ?z?z?.
-- Nke ab??ihe d? iche n'?z? doro anya b? na ? d? mfe iji igwe Smith gbajie ibu d? ar? kar?a iji mgb?r?gba. A na-ekwu na ike na-abawanye na Smith squat b? mkpa d? ntak?r? maka nguzozi ka i wee nwee ike ilekwas? anya n'?kwalite mmanya ah?. Mgbe ? na-eji igwe Smith squat, ike kachas? g? ga-ad? elu.
Isi ihe d? iche n'etiti isi ihe ab?? a d? n'elu b? mgbe niile okwu na-ekpo ?k? nke esemokwu na mgbat? ah?.
Yab?, kedu uru na ?gh?m nke squats efu efu ma e jiri ya t?nyere Smith Squats?
Cons
● ? p?gh? iguzo n'ihu. ?nweta ?n?d? a mgbe ? na-agbaghar? agbaghar? ga-eme ka nkw?s?t? na ?daba.
● Ebe ? b? na ?nwegh? ike iguzo n'ikiri ?kw? g? n'oge mmeghar? ah?, ?gbalite glutes na hamstrings d? mkp?mkp?.
● ? p?gh? ?n?p? iche otu ?kw? n'ihi na ? gagh? emeli ihe ziri ezi.
● Itinye ?kw? g? n'okpuru ah?? g? p?tara na ? na-ad?chagh? eme ihe na nkwonkwo úkwù yana itinye aka na glutes na eriri ?kw?.
Uru
● ? nwere nnwere onwe ije, ya mere mmanya ah? nwere ike ?kwaga na arc. Smith squat ga-amanye g? ?gbaso ?z? mgbochi nke igwe na-egosi, mana ?z? barbell kwes?r? ka ah? g? mara ya.
● Squat nweere onwe ya na-eji mmanya wetuo ah? ah? ka ? na-adabere na ?kp?kp? ah? na-aga n'ihu ntak?r?, mana kan?gide na-an?p? iche spain na olu.
● N'oge a na-ar? ar? squat, g?m?z?l? stabilizer na-agbak? iji mee ka ah? g? kw?sie ike. Ebe ? b? na m?z?l? stabilizer d? mkpa maka mmega ah? n'efu, ? b? ihe ezi uche d? na ya ?z? nd? nwere ibu efu.
● ?d? ar? squats efumee ka akwara apata ?kw? r?? ?r? kar?a Smith squats. Nke a b? n'ihi ?n?d? ?kw?. ?tinye ?kw? n'okpuru ah? na-eme ka oge d? ukwuu n'ak?k? ikpere na ibu kar?a na quadriceps.
N'?z? d? iche, uru na ?gh?m nke Smith Squat d?kwa mfe ichikota.
Cons
● Ogwe ah? ga-agbaso n'?z? kw? ?t? n'ah?r? kw? ?t?, ? b?gh? n'ak?k? arc d? ka ?nyà d? ar? n'efu. Mgbe squatting, mmanya ekwes?gh? ?kwaga n'ah?r? kw? ?t?. Nke a na-etinyekwu nr?gide na ala az? g?. Ogwe ah? kwes?r? ?kwaghar? ntak?r? az? na gaba n'ime mmeghar? ah?.
● Mgbe ?kw? g? na-aga n'ihu, úkwù g? na-agbag? n'ime ime ya n'ihi na úkwù g? na-aga n'ihu ma p?? ??n'?n?d? ya d? mma. Ma ekele maka ?d?d? kw?sie ike nke Smith Machine, ? ka nwere ike ime mmeghar? ah? n'?n?d? na-ezigh? ezi, hips ha nwere ike ?b?na na-aga nke ?ma n'ihu ubu ma na-emeghar? az? az? nke ?ma na-eduga ná mmer? ah?.
● ?z?kwa n'ihi oke esemokwu d? n'etiti ?kw? na ala (na-egbochi ?kw? ka ? ghara ?feghar? n'ihu) nke a na-emep?ta ike ?kp? n'ime ikpere nke na-anwa imeghe ikpere. E jiri ya t?nyere squats n'efu, nke a na-etinyekwu nr?gide n'ikpere tupu apata ?kw? na-adak? ma ? b? ihe f?r? nke nta ka ? b?r? ala, na-abawanye ohere nke mmer? ikpere.
Uru
●Nchekwa.Smith squats nwere ike ?b? ezigbo nh?r? maka squats efu efu n'ihi na ha na-enye nduzi nke na-ebelata ohere nke ihe mberede n'ihi nkw?s?t?.
●Kar?s?a adabara maka nd? mbido.? d? mfe ?me mgbat? ah? na igwe n'ihi na a na-eduzi ya nke ?ma na ? d?gh? mkpa ka ? d? mma. Nke a na-ebelata ohere nke mmer? ah? n'ihi nkw?s? nke nguzozi n'ihi ike ?gw?gw? an? ah?. Enwekwara ohere d? nta nke mmebi tekn?z? n'ihi ike ?gw?gw?. Ya mere, maka nd? mbido, igwe d? mma kar?a ibuli ibu ruo mgbe ha ga-ama nke ?ma n'?ch?kwa nkw?si ike nke otu akwara isi. Igwe Smith zuru oke maka ebumnuche a.
●? nwere ike idowe ?kw? g? n'ebe d? anya.?d?ba ?kw? g? n'ihu ga-eme ka glutes na hamstring d?kwuo elu. Mmet?ta a bara uru kar?s?a ma ? b?r? na a z?r? az? g? na glutes.
● Ebe ? b? na ? na-emeru ihe n’ókè, i nwere ikeJiri naan? otu ?kw? mee mmeghar? ah? ngwa ngwa.Naan? ? ga-elekwas? anya na ibuli ibu, na nguzozi na nkw?si ike enwegh? nsogbu ebe a.
Mmechi
Ngwak?ta na-agbanwe agbanwe nke ?d? ?z?z? ab?? ah? nwere ike b?r? ihe ngw?ta d? mma maka ar?m?ka ah?. Ar? efu na-etinyekwu ike na njik? aka akwara zuru oke, na ?z?z? igwe d? mfe iji ma nwee ike iwusi glutes na hamstrings ike.Ha ab?? na-ar? ?r? d? iche iche na ?h?r? nke ? ga-eme na-adabere na ebumnuche g? na mmas? g?.
Oge nzipu: Jul-07-2022