Iyo Smith rack chinhu chinobatsira kwazvo chemidziyo, ine yakaganhurirwa barbell glide nzira inobvumira mudzidzisi kushandisa uremu hombe nekuvimba, uye haina kuganhurirwa kune squats chete, asi inogona zvakare kushandiswa kumabhenji ekutsikirira, nezvimwe.
Nhanganyaya
Quadriceps
Kubatsira kwekushandisa Smith rack ndeyekuti iwe unogona kushinga uye nekuchengetedza uremu hwemuviri wako kumashure (pasina kunetseka nezvekurasikirwa kwako), izvo zvinogona kukurudzira zviri nani quadriceps chete.
Frog squat stance
Mira pamberi pebhero masendimita makumi maviri kusvika makumi matatu, chinhambwe chiri pakati pemafiti maviri chingangoita masendimita makumi mashanu kusvika makumi matanhatu, zvigunwe 45 madhigirii ekona akatarisa kunze;pamwe nekukakavadzana kwe quadriceps muscle control, zvishoma nezvishoma pfugama squat yebvi kusvika pazvidya zvakaenzana nevhu (ibvi rinobatanidza richiri kutarisa kunze), teerera chitsitsinho usasimudze kubva pasi;ipapo chibvumirano che quadriceps muscle kuti uwedzere gumbo kuti rimire kumakumbo ose ari maviri akatwasuka, kuitira kuti mapoka emhasuru dzechidya mu "peak Contraction" nzvimbo, panguva ino yose torso zviuru uye pasi pasi pasi pe90 degrees of the kona, kumbomira kupfupi, uye dzokorora.
Nguva yekutumira: May-05-2022