Squat "Smith" (Smith lub tus kws qhia): kev piav qhia txog cov technology, tswv yim

Squat "Smith" - ib tug zoo kev kawm qoj ib ce rau lub ncej puab thiab pob tw. Nws yog heev nyob rau hauv lub voj voog ntawm ob txog tej thiab novice bodybuilders. Raws li nrog rau lwm yam kev qoj ib ce, nyob rau hauv zaum-sawv ntawm lub Smith simulator nws muaj nws tus kheej zoo thiab disadvantages. Nrog lawv thiab pib yos nrog ce.

meej mom

Tus thawj kom zoo dua - ib tug tshwj xeeb Symptoms simulator uas tso cai rau koj mus tau yooj yim nrog nws nyob ib leeg. Qhov thib ob - yog tsis xws li ib tug hnyav load rau cov nqaj qaum thiab lub hauv caug, raws li nyob rau hauv lub squat nrog ib tug dawb hnyav. Peb - load concentration rau ib lub hom phiaj nqaij pab pawg neeg. Qhov no yog tshwj xeeb tshaj yog zoo rau cov neeg uas recovering los ntawm kev raug mob.

shortcomings

Tsawg nyob rau hauv no ce tsuas yog ib - so stabilizer leeg. Yog hais tias koj koom nyob rau hauv xws li ib tug ntau ntawm cov simulators, stabilizers lag qab nyob rau hauv txoj kev loj hlob los ntawm cov loj nqaij pawg. Yog li ntawd, nws yog ntshaw kom muab cov squat nyob rau hauv "Smith" nrog rau lwm cov ce rau ob txhais ceg thiab pob tw.

kev ua tau zoo cov txheej txheem

Raws li nrog rau lwm hom ntawm sit-ups, squat nyob rau hauv "Smith" yog ib tug yooj yim ce. Thiaj li, nws yuav ua hauj lwm nrog tus yam tes taw hnyav li. Qhov no txhais tau tias tshwj xeeb mloog yuav tsum tau them rau tus txheej txheem. Txwv tsis pub, cov tshwm sim yog tsis tiav, thiab muaj ib tug uas muaj feem yuav raug mob. Xyum txheej txheem dua li uas ib lub teeb yuag, kom koj thiaj li tsis muaj teeb meem.

Yog li ntawd tsom xam lub ce ntawm cov ntsiab lus:

1. Xaiv qhov chaw uas haum nyhav thiab teem nws rau lub bar. Yog li ntawd nws yog tsim nyog los noj mus rau hauv tus account tus luj ntawm lub bar.

2. Muab lub caj dab rau lub trapeze, nyob lub xub pwg theem. To Taub nws txoj cai kaw tuav.

3. Sawv nrog koj ob txhais taw xub pwg dav sib nrug. Cov rov qab yuav tsum ncaj, duav - me ntsis arched thiab nws ob lub qhov muag qhia rau pem hauv ntej.

4. Thaum koj npaj txhij yuav pib mus, tshem tawm cov caj dab nrog ib tug xauv.

5. Dabtsi yog khoov lub hauv caug, inspiratory scroll down. Nws yog ib qho tseem ceeb kom muaj ib theem txoj hauj lwm rov qab.

6. Yuav kom poob nqis li kom txog thaum lub duav tsis tau ib tug kab rov tav txoj hauj lwm. Ces ua pa tawm nqa sawv upwards.

7. Rov qab mus rau cov pib txoj hauj lwm, ncua luv luv thiab rov hais dua cov zog cov xov tooj ntawm lub sij hawm.

Uas nqaij ua hauj lwm

Squat "Smith" tso cai rau koj mus ua hauj lwm los ntawm cov nqaij:

1. Cov nqaij ntshiv ntawm lub duav: lateral, nrub nrab, direct, intermediate, uas nws kim heev, semitendinosus, semimembranous, Biceps.

2. Feem ntau ntawm cov gluteal nqaij.

nta ce

Nws yog ib qho tseem ceeb kom paub tseeb tias koj lub hauv caug thaum lub sij hawm squat tsis txhob mus dhau qhov cov ntiv taw. Txwv tsis pub, lub hauv caug yuav tau txais muaj zog load. Koj yuav tsum tsis txhob slouch los yog, conversely, npaum li cas rau tus thawj koj sab nraum qab. Txoj hauj lwm ntawm lub cev yuav tsum yuav tus thiab tej yam ntuj tso. Txhua yam yuav tsum tau ua nyob rau hauv cov kev tswj thiab kev kho mob. Qhov no yuav tsis tau tsuas tiv thaiv koj los ntawm kev raug mob, tab sis kuj txhim khu cov nyhuv ntawm ib ce muaj zog.

Lub embodiment ntawm ko taw nyob rau hauv dab tsi leeg yog loaded rau ib tug ntau dua twg. Yog hais tias ob txhais ceg yog nqaim, ntau yuav tsum ua hauj lwm sab nraum lub quadriceps (sab taub hau). Thaum cov kev nqe lus hais txog ntau tshaj loaded ncej puab. Tab sis yuav ua rau lub feem ntau accentuated pob tw mus ua hauj lwm, koj yuav tsum muab tso rau koj ob txhais taw nyob rau hauv ib nrab-kauj ruam rau pem hauv ntej, raws li nws, nrog nws rov qab mus rau lub bar.

Qhov no qoj ib ce yog zoo rau lub fairer nrog txiv neej pw. Squat "Smith" rau cov ntxhais yog tsis sib txawv ntawm cov txiv neej version ntawm lub ce. Qhov txawv tsuas nyob rau hauv qhov nyhav thiab nyiam nrog kev xav txog cov hom phiaj nqaij pab pawg neeg. Cov menyuam ntxhais xav kom "twj tso kua mis" nws mus rau lub pob tw, thaum cov txiv neej yuav nws ob txhais taw.

Lub qhov tob zaum-sawv nyob ntawm natrenirovannosti leeg. Npag corset duav tso cai rau koj mus cawm txawm, me ntsis arched rov qab hwj tau lub cev thoob plaws lub zog. Lub sab hauv lub kis las zaum, qhov nyuaj nws yog los kom tau qhov tseeb deflection. Yog hais tias tom qab pib muab tawm ua ntej yuav noj tus ncej puab thaum uas tig mus txoj hauj lwm, tsis txhob mus txuas ntxiv los mus down, vim hais tias nws yog fraught nrog raug mob.

Koj yuav tau txais mus txog yuav ua li cas ntseeg nkaws thiab dheev, tab sis yuav tsum mus down ntseeg nkaws thiab maximally concentrated. Cov xovxwm yuav tsum tsis txhob yuav ib yam nkaus thiab ntxhov siab, tab sis so kom txaus nws heev yog tsis kiag li tsim nyog.

Tus nab npawb ntawm repetitions nyob ntawm koj cov hom phiaj. Yog hais tias koj yog ua hauj lwm rau nyem, ib yam dab tsi yuav tsum tau ua mus txog 20 repetitions muaj tsawg heev thiab nruab nrab ceeb thawj. Yog hais tias koj lub hom phiaj - ceeb thawj, coj lub siab tshaj plaws thiab nruab nrab ceeb thawj thiab sim ua 8-10 hom reps.

Heels thoob plaws rau tag nrho cov zog yuav tsum tau nias rau hauv pem teb. Txwv tsis pub, cov yam tshwm sim yuav tsis tau tiav. Yog hais tias lub pob taws tuaj tawm, sim muab nws thawb rau hauv lub taw rau pem hauv ntej.

Yuav tsuas yuav ncua nyob rau sab saum toj, ib tug mas nyob rau hauv lub qis txoj hauj lwm yuav ua rau ib tug tsis zoo ntawm txoj kev kawm.

Pem hauv ntej squat

Pem hauv ntej squat simulator Smith muaj cov yam ntxwv. Lub boom yog tsis tshaj nws lub taub hau thiab nyob rau hauv lub puab tsaig - nyob rau hauv nws lub xub pwg nyom. Vim li no cov load yog teem rau lub quadriceps thiab cov - rau ntawm pob tw. Pem hauv ntej zaum-sawv nrog dawb tes taw hnyav li yog ib co inconveniences - Qws lossi sib zog txav mus los ntawm lub lub xub pwg nyom, tshwj xeeb tshaj yog nyob rau hauv lub kawg ntawm lub teeb thaum lub hwj chim yog yuav luag ploj mus. Lub simulator Smith qhov teeb meem no tsis tshwm sim, raws li tus ntawm cov ib txwm kom lub caj dab nyob rau hauv ib ntsug dav hlau.

Lwm zoo dua ntawm Smith lub simulator - tau siv cov tswv yim ntawm heev reps. Nws tso cai rau koj mus ua hauj lwm los ntawm thiaj li hu ua ceev ceev twitch ceg nqaij. Yog hais tias koj ua pem hauv ntej zaum-sawv nrog dawb tes taw hnyav li, nws yog suab tsis yooj yim sua mus thov cov qauv no, txij thaum lub bar yog lossi nyob rau hauv kev xav tau ntawm stabilization. Yog li ntawd, heev repetition yog zoo dua rau ua nyob rau hauv lub simulator Smith.

Pem hauv ntej squat txheej txheem nyob rau hauv "Smith" yog tsis sib txawv ntawm lub niaj zaus. Ib tug muaj tsuas mus nco ntsoov hais tias tus txhais tes rau kom yooj yim, koj yuav hla rau nws lub hauv siab thiab ob txhais ceg yuav tsum tau ntaus thwj. Qhov ntawd yog ib qho kev xaiv rau siv pob tw, nyob rau hauv uas ob txhais ceg yog muab tso rau pem hauv ntej no yog tsis yooj yim sua.

Squat nrog ib tug barbell nyob rau hauv "Smith" rau ib ceg

Yog hais tias koj txhais taw thiaj li muaj zog hais tias tag nrho cov saum toj no hom kev kawm tsis ua hauj lwm, sim ua zaum-sawv rau txhua ceg nyias. Thaum lub sij hawm zaum-sawv nyob rau hauv ib ceg kom nws tshuav nyiaj li cas, uas muaj ib tug tsis zoo ntxim rau cov tsheb engineering. Thiab yog hais tias peb ntxiv ntau thiab rooj vag nws nyob rau hauv kom cov txheej txheem thiab tag nrho cov muaj peev xwm yuav tsis nco qab lawm. Yog li ntawd, rau cov neeg uas xav khwj ywb ntawm ib ceg nrog ib tug dlej luj, ua ib tug indispensable pab tus kws qhia Smith.

Qhov no kev cob tso cai rau koj mus ua hauj lwm accented quadriceps. Yuav kom qhov tseeb cov txheej txheem, tsis txhob siv sij hawm ntau heev luj. Lub qhov tob zaum-sawv yuav tsum tsis muaj ntau tshaj li tus classic version. Yog hais tias lub squat heev sib sib zog nqus, tau ib tug load ntawm lub hauv caug sib koom tes, thiab qhov no yog undesirable.

Zaum khooj ywb ntawm nws lub hauv caug nyob rau hauv lub "Smith"

Qhov no hloov kho zaum-sawv tsawg kawg yog ntau, tsis tau nws muaj ib txoj cai nyob ua ib ke. Feem ntau, cov ups thiab powerlifters lifters siv rau ntxiv elaboration squat qis theem nrog lub pas nrig. Zaum khooj ywb ntawm nws lub hauv caug pub, thawj, mus thauj cov loj nqaij ntawm txawv txawv lub, thiab tib ob - mus kov lub me me nqaij pawg, uas yog feem ntau deprived ntawm cov xim. Lub ce ua hauj lwm rau cov nqaij ntshiv ntawm lub pob tw thiab ob txhais ncej, raws li zoo raws li semimembranous thiab semitendinosus. Qhov no yog ib tug heev cov kev qoj ib ce, uas yog tsis haum rau cov neeg uas tsuas xav tias hais txog lub teeb ntawm nqaij loj.

Txheej txheem ntawm no ce yog haum yooj yim, tab sis nws yuav tsum tau ceev faj. Pib txoj hauj lwm: lub hauv caug me ntsis wider tshaj lub xub pwg nyom, shins thaum uas tig mus txhua lwm yam, ceev thom khwm sawv nyob rau hauv pem teb, nws rov qab me ntsis caved nyob rau hauv, lub caj dab yog ib tug me ntsis hauv qab no lub caj dab rau lub trapezius nqaij. Nws txo qis nqi li kom txog thaum lub pob tw tsis tau lub sab saum toj ntawm lub plab hlaub. Nyob rau hauv qis txoj hauj lwm, koj yuav tsum xav tias ib tug stretch pob tw nqaij. Ces los txog rau sawv. Nyob rau hauv lub tuaj txoj hauj lwm, koj yuav ua tau ib tug me me mas.

xaus

Squat "Smith" cov txheej txheem uas yog tsis heev, nws yog ib tug ntau yam ce. Nws yog haum rau ob qho tib si novice thiab tej ncaws pob raws li ib tug txoj kev kawm puag. Heev zoo no ce yuav pab cov neeg uas muaj recovering los ntawm kev raug mob.