I-Smith rack iyisisetshenziswa esiwusizo kakhulu, esinomzila we-barbell glide ovinjelwe ovumela umqeqeshi ukuthi asebenzise izisindo ezinkulu ngokuzethemba, futhi akukhawulelwe kuma-squats kuphela, kodwa futhi angasetshenziswa ukucindezela amabhentshi, njll.
Isingeniso
I-Quadriceps
Inzuzo yokusebenzisa i-Smith rack yukuthi ungakwazi ukuguqula ngesibindi futhi ngokuphepha isisindo somzimba wakho emuva (ngaphandle kokukhathazeka ngokulahlekelwa ibhalansi yakho), okungase kukhuthaze kangcono i-quadriceps yedwa.
Ukuma kweselesele
Yima ngaphambi kwe-barbell cishe amasentimitha angamashumi amabili kuya kwangamashumi amathathu, ibanga phakathi kwamafidi amabili cishe amasentimitha angamashumi amahlanu kuya kwamashumi ayisithupha, izinzwane ezingama-degree angama-45 zibheke ngaphandle;ngokucindezeleka kokulawulwa kwemisipha ye-quadriceps, goba kancane kancane i-squat yamadolo emathangeni ahambisana nomhlabathi (idolo elihlangene lisabheke ngaphandle), qaphela isithende ungaphakamisi phansi;khona-ke ukufinyela kwemisipha ye-quadriceps ukunweba umlenze ukuze ume imilenze yomibili iqonde, ukuze amaqembu emisipha yethanga endaweni "ye-Peak Contraction", ngalesi sikhathi yonke i-torso eyinkulungwane kanye nomhlabathi ungaphansi kwama-90 degrees of the i-engeli, ikhefu elifushane, bese uphinda.
Isikhathi sokuthumela: May-05-2022