Smith Machine

Smith rack ndi chida chothandiza kwambiri, chokhala ndi njira yotchinga yotchinga ya barbell yomwe imalola wophunzitsa kugwiritsa ntchito zolemera zazikulu molimba mtima, ndipo sikuti amangokhalira squats okha, komanso angagwiritsidwe ntchito pa makina osindikizira a benchi, ndi zina zambiri.

Mawu Oyamba

Quadriceps

Ubwino wogwiritsa ntchito Smith rack ndikuti mutha kusuntha molimba mtima komanso mosamala kulemera kwa thupi lanu (popanda kudandaula za kutaya malire anu), zomwe zitha kulimbikitsa quadriceps yokha.

Chule squat kaimidwe

Imani kutsogolo kwa barbell pafupifupi masentimita makumi awiri mpaka makumi atatu, mtunda wa pakati pa mapazi awiri pafupifupi masentimita makumi asanu mpaka sikisite, zala zala 45 zoyang'ana kunja;ndi kupsinjika kwa minofu ya quadriceps, pindani pang'onopang'ono squat ya bondo mpaka ntchafu mofanana ndi pansi (bondo likuyang'anabe kunja), mvetserani chidendene musanyamule pansi;ndiye mgwirizano wa minofu ya quadriceps kuwonjezera mwendo kuti uimirire ku miyendo yonse yowongoka, kotero kuti magulu a minofu ya ntchafu mu "Peak Contraction" malo, panthawiyi chikwi chonse cha torso chikwi ndi nthaka ndi zosakwana 90 madigiri. ngodya, kupuma pang'ono, ndi kubwereza.