Umatshini wakwaSmith, ohlala ungoyena usisiseko kwindawo yokuzivocavoca kwihlabathi liphela, ubalasele kungekuphela nje ngenxa yesakhiwo sakhe esincomekayo kodwa kuninzi lwamathuba okuzilolonga awenzayo. Eli nqaku lijonge kwisiseko soMshini weSmith, ukwaphula ukusebenza kwawo, izibonelelo, kunye nendlela enokuhlanganiswa ngayo kulawulo lwakho lokufaneleka. Nokuba uyimbaleki enamava okanye ungumfundi oqalayo ukomelela, ukuqonda amandla kaSmith Machine kunokuguqula indlela yakho yokuzilolonga.
Isiqulatho:
– Ukuqonda Smith Machine
-Iinzuzo zokusebenzisa iSmith Machine
-Umthambo onokuwenza kumatshini wakwaSmith
– Iingcebiso zokhuseleko lokusebenzisa iSmith Machine
-Uwudibanisa njani uMtshini weSmith kwimithambo yakho
Ukuqonda uMshini weSmith
Umatshini weSmith sisixhobo sokuqeqesha ubunzima esenzelwe ukwandisa ukhuseleko kunye nokusebenza kakuhle komsebenzi wakho. Iqukethe i-barbell egxininiswe ngaphakathi kweentsimbi zetsimbi, evumela kuphela intshukumo ethe nkqo okanye ekufutshane. Olu luyilo olulodwa lunikeza indawo elawulwayo yoqeqesho lwamandla, okwenza kube sisixhobo esihle kakhulu kubo bobabini abaqalayo kunye nabaphakamisi abanamava.
Enye yezinto eziphambili zeSmith Machine kukukwazi ukuncedisa ekugcineni ifom efanelekileyo ngexesha lokuzivocavoca. Oku kunenzuzo ngokukodwa kwabo bafunda iintshukumo ezintsha okanye bajonge ukujolisa amaqela athile emisipha ngaphandle komngcipheko wokulimala. Ukongezelela, iindlela zokhuseleko ezakhelwe ngaphakathi, ezifana nokumisa okuhlengahlengiswayo kunye nokubamba, zibonelela ngokukhusela ukulahla ubunzima, obunokuba yinkxalabo xa uphakamisa ubunzima.
Ukuguquguquka kweSmith Machine yenye inkalo ekufanele iqatshelwe. Ingasetyenziselwa uluhlu olubanzi lokuzivocavoca, ukusuka kwii-squats ezisisiseko kunye noxinzelelo ukuya kwiintshukumo ezinzima. Oku kuziqhelanisa kuyenza ibe lulongezelelo oluxabisekileyo kuyo nayiphi na irejimeni yokomelela, ukulungiselela iinjongo ezahlukeneyo, nokuba kukwakha izihlunu, ukomeleza uzinzo, okanye ukwandisa unyamezelo.
Iinzuzo zokusebenzisa iSmith Machine
Ukubandakanya umatshini weSmith kwindlela yakho yokuzilolonga ibonelela ngezinto ezininzi ezilungileyo. Okokuqala, inokuphucula kakhulu ukhuseleko lwemithambo yakho. Indlela yokuhamba ekhokelwayo ye-barbell inciphisa umngcipheko wefomu engafanelekanga, eyona nto ibangela ukulimala. Oku kubaluleke ngakumbi kwabo baqalayo ukwenza iintsimbi okanye basebenza ngaphandle kwebala.
Enye inzuzo kukugxila ekubandakanyekeni kwemisipha eyenziwa nguSmith Machine. Ngokuzinzisa ubunzima, kukuvumela ukuba ugxile kumaqela emisipha ojolise kuyo, okukhokelela ekusebenzeni okusebenzayo ngakumbi. Oku kunokuba luncedo ngakumbi kwabo bafuna ukwahlula izihlunu ezithile zokomelela okanye iinjongo zobuhle.
Ngaphezu koko, i-Smith Machine ikulungele ukugqithiswa okuqhubekayo, umgaqo obalulekileyo kuqeqesho lwamandla. Ukukwazi ukulungelelanisa ngokulula iintsimbi kunye nokuzama ngokukhuselekileyo iilifti ezinzima ngaphandle kwendawo yokubona kuyenza ibe sisixhobo esixabiseke kakhulu sokuqhubela phambili amanqanaba akho okuqina. Nokuba ujonge ukunyusa ubungakanani bezihlunu, amandla, okanye unyamezelo, uMshini wakwaSmith unokuhlangabezana neenjongo zakho zokuvela.
Imithambo onokuyenza kuMashini wakwaSmith
Uyilo loMtshini weSmith luthatha uluhlu olubanzi lokuzilolonga, nto leyo eyenza ukuba ibe sisixhobo esisebenza ngeendlela ezininzi sokuzilolonga umzimba opheleleyo. Ngomzimba ophantsi, i-squats kunye nemiphunga kwi-Smith Machine inokunceda ukuphucula ifom kunye nokwandisa ubunzulu, ngelixa ithole liphakamisa linokujolisa imisipha yomlenze ophantsi ngokufanelekileyo.
Ukuzilolonga komzimba okuphezulu kukwaxhamla kwiSmith Machine. I-bench presses, ii-presses overhead, kunye nemiqolo ethe tye inokwenziwa ngokuqiniswa okuphuculweyo, okuvumela ukugxila kwifom kunye nokubandakanya imisipha. Ukongeza, umatshini ugqwesile ekuphumezeni ukutsalwa kunye nokuntywila, ukubonelela ngenkxaso kwabo basebenza ekwakheni amandla abo kule mithambo.
Ngaphaya koko, uMatshini weSmith unokusetyenziselwa iintshukumo ezidityanisiweyo, ezinje nge-deadlifts kunye nemiqolo, ebaluleke kakhulu kumandla okusebenza kunye nokwakhiwa kwezihlunu. Ukuziqhelanisa kwayo nokwamkela imithambo eyahlukeneyo kuyenza ibe sisixhobo esibanzi sokufikelela kwirejimeni yokuzilolonga elinganayo nesebenzayo.
Iingcebiso zokhuseleko lokusebenzisa iSmith Machine
Ngelixa umatshini weSmith uyilwe ngokhuseleko engqondweni, kubalulekile ukuwusebenzisa ngokuchanekileyo ukuthintela ukulimala. Ngalo lonke ixesha qinisekisa ukuba ukhuseleko olubambisiweyo lulungelelaniswe ngokufanelekileyo kubude bakho kunye nomthambo othile owenzayo. Oku kuya kuthintela ibha ekuwiseni ngaphantsi kwendawo ethile, inika ukhuseleko ngexesha lokuzilolonga.
Kukwabalulekile ukusebenzisa iintsimbi ezifanelekileyo, ngakumbi xa uzama imithambo emitsha kuMatshini weSmith. Ukuqala ngeentsimbi ezilula kukuvumela ukuba ugxininise ekulawuleni ifom ngaphambi kokunyusa umthwalo ngokuthe ngcembe. Khumbula, ifom efanelekileyo ingundoqo ekwandiseni izibonelelo zokuzilolonga kunye nokunciphisa umngcipheko wokulimala.
Ekugqibeleni, qaphela imida yomzimba wakho. Mamela umzimba wakho kwaye uphephe ukuzixakekisa, ngakumbi xa uphakamisa iintsimbi ezinzima. Kungcono ukuqhubela phambili ngokucothayo kwaye ngokuthe ngcembe kunokuba usengozini yokwenzakala ngokuzityhala kakhulu.
Uwudibanisa njani uMtshini weSmith kwimithambo yakho
Ukudibanisa uMatshini weSmith kwindlela yakho yokuzilolonga unokwenziwa ngeendlela ezahlukeneyo, kuxhomekeke kwiinjongo zakho zempilo. Kwabo bagxile kumandla, ukubandakanya iintshukumo ezidibeneyo ezifana ne-squats kunye noxinzelelo kunokuba luncedo. Ukuba ulwahlulo lwemisipha luyinjongo yakho, ukusebenzisa umatshini weSmith kwimithambo ekujoliswe kuyo kunokunceda ukufezekisa inkcazo kunye nokukhula.
Kwabaqalayo, uMatshini weSmith unokusebenza njengenyathelo lokuya kwimithambo enzima yasimahla. Ukuqala ngoMatshini weSmith unokwakha ukuzithemba kunye namandla, ngokuthe ngcembe utshintshela kwiintsimbi zasimahla njengoko ubuchule bakho buphucuka.
Nokuba ungakanani na umgangatho womzimba wakho, uMshini wakwaSmith unokuba lulongezelelo oluxabisekileyo kwindlela yakho yesiqhelo, enikezela ngendlela ekhuselekileyo nesebenzayo yokufezekisa iinjongo zakho zempilo.
Isiphelo:
I-Smith Machine ingaphezulu nje kwesinye isixhobo sesixhobo sokuzivocavoca; sisixhobo esisebenza ngeendlela ezininzi, esikhuselekileyo, kwaye esisebenzayo esinokujongana noluhlu olubanzi lweenjongo zempilo. Ukusuka ekuphuculeni ukhuseleko kunye nokugxila ekubandakanyekeni kwemisipha ukuya ekunikezeni iintlobo ezahlukeneyo zokuzivocavoca umzimba ogcweleyo, i-Smith Machine inento yokubonelela wonke umntu. Ngokulandela iingcebiso zokhuseleko kwaye uyidibanise ngokucingayo kwirejimeni yakho yokuzilolonga, unokuvula amandla ayo apheleleyo kwaye uthathe inyathelo elibalulekileyo phambili kuhambo lwakho lokufaneleka.
