Ƙarshen farko. Smith Machineskuma Ma'aunin nauyi na Kyauta suna da nasu fa'idodin, kuma masu motsa jiki suna buƙatar zaɓar bisa ga ƙwarewar 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 ɗaya kawai mai yiwuwa inda ƙafar ke ƙarƙashin barbell.Mai motsa jiki ba zai iya yin ta ta wata hanya ba saboda yana da sauƙi a rasa daidaituwa da kuma haifar da rauni.Sabanin haka, Smith Squat yana biye da madaidaiciyar hanya, don haka babu buƙatar ƙarin ma'auni, kuma mai motsa jiki na iya tsawaita ƙafar zuwa nisa daban-daban don horo.
-- Na biyuBambancin bayyane shine yana da sauƙin karya ta hanyar nauyi mai nauyi tare da injin Smith fiye da tare da kararrawa.Ƙarfafa ƙarfi a cikin squat Smith an danganta shi da rage buƙatar ma'auni don ku iya mayar da hankali kan tura mashaya sama.Lokacin da kuka tsuguna tare da injin Smith, iyakar ƙarfin 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.Ɗaukar 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 ƙafa ɗaya ba saboda ba za ku iya kiyaye daidaiton ku ba.
● Sanya ƙafafu a ƙarƙashin jikinka yana nufin ƙarancin motsi a haɗin gwiwar hip da ƙarancin 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, nakaƘunƙarar tsokoki na stabilizer don kiyaye jikinka ya tsaya.Tun da tsokoki masu daidaitawa suna da mahimmanci don motsa jiki na kyauta, yana da ma'ana don horar da waɗanda ke da nauyin kyauta.
● Ƙunƙarar nauyi kyautakunna tsokoki na cinya fiye da Smith squats.Wannan shi ne saboda matsayi na ƙafafu.Sanya ƙafafu a ƙarƙashin jiki yana haifar da mafi girma lokacin kusa da gwiwa da ƙarin kaya akan quadriceps.
Sabanin haka, ribobi da fursunoni na Smith Squat suma suna da sauƙin taƙaitawa.
Fursunoni
● Dole ne mashaya ta bi ƙayyadaddun 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 ƙara matsa lamba akan ƙananan baya.Ya kamata mashaya ta motsa kadan baya da gaba cikin motsi.
● Lokacin da ƙafafunku suka kasance a gaba, kwatangwalonku suna rasa lanƙwasa na ciki na dabi'a saboda hips ɗinku 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 ƙananan baya da mummunan rauni.
● Haka kuma saboda yawan juzu'i tsakanin ƙafa da ƙasa (hana ƙafar zamewa gaba) wannan yana haifar da ƙarfi a cikin gwiwa wanda a ciki ke ƙoƙarin buɗe gwiwa.Idan aka kwatanta da squats masu nauyi na kyauta, wannan yana sanya ƙarin matsa lamba a kan gwiwoyi kafin cinyoyin su kasance daidai ko kusa da ƙasa, yana ƙara haɗarin 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 haɗari saboda asarar ma'auni.
●Musamman dace da sabon shiga.Yana da sauƙin 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 ƙarancin damar lalacewar fasaha saboda gajiya.Don haka, don masu farawa, injinan sun fi aminci fiye da ɗaukar nauyi har sai sun ƙware wajen sarrafa kwanciyar hankali na ƙungiyoyin tsoka.Injin Smith cikakke ne don wannan dalili.
●Kuna iya sanya ƙafafunku a nesa daban-daban.Sanya ƙafafunku gaba baya zai kunna ƙarin 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 sauƙin aiwatar da motsi da ƙafa ɗaya kawai.Kawai kuna buƙatar mayar da hankali kan ɗaukar nauyi, kuma daidaito da kwanciyar hankali ba su da matsala a nan.
Kammalawa
Haɗin kai mai sauƙi na salon horarwa guda biyu na iya zama mafita mai kyau ga muhawarar.Ma'aunin nauyi na kyauta yana ba da ƙarin fifiko kan haɗin gwiwar tsoka mai cikakken jiki, kuma horar da injin yana da sauƙin amfani kuma yana iya ƙarfafa glutes da hamstrings.Dukansu suna yin dalilai daban-daban kuma zaɓin wanda za ku aiwatar ya dogara da burin ku da abubuwan da kuke so.
Lokacin aikawa: Jul-07-2022