Smith rack kayan aiki ne mai matukar amfani, tare da ƙuntataccen hanyar tafiye-tafiye na barbell wanda ke ba mai horo damar yin amfani da manyan ma'auni tare da amincewa, kuma ba'a iyakance shi ga squats kadai ba, amma ana iya amfani da shi don matsi na benci, da dai sauransu.
Gabatarwa
Quadriceps
Amfanin yin amfani da faifan Smith shine cewa zaku iya ƙarfin gwiwa da aminci don canza nauyin jikin ku baya (ba tare da damuwa da rasa ma'aunin ku ba), wanda zai iya haɓaka quadriceps kaɗai.
Frog squat squat
Tsaya a gaban barbell kamar santimita ashirin zuwa talatin, nisa tsakanin ƙafa biyu kamar santimita hamsin zuwa sittin, ƙafafu 45 kusurwa suna fuskantar waje;tare da tashin hankali na kula da tsoka na quadriceps, sannu a hankali lankwasa gwiwa gwiwa zuwa cinya a layi daya zuwa ƙasa (haɗin gwiwa gwiwa yana nunawa a waje), kula da diddige kada ku tashi daga ƙasa;sa'an nan kuma ƙaddamar da ƙwayar quadriceps don ƙaddamar da kafa don tsayawa zuwa kafafu biyu a tsaye, don haka ƙungiyoyin tsoka na cinya a cikin matsayi na "ƙwaƙwalwar ƙwayar cuta", a wannan lokacin duka dubunnan torso da ƙasa bai wuce digiri 90 ba. kwana, ɗan ɗan dakata, kuma maimaita.
Lokacin aikawa: Mayu-05-2022