Umshini wakwaSmith, ovame ukuba yisisekelo sezindawo zokuzivocavoca emhlabeni wonke, ugqamile hhayi nje ngesakhiwo sawo esihle kodwa ngenqwaba yamathuba okuzivocavoca awethulayo. Lesi sihloko sidingida ingqikithi yoMshini wakwa-Smith, ihlukanisa ukusebenza kwawo, izinzuzo, nokuthi ingahlanganiswa kanjani nesimiso sakho sokufaneleka. Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma ungumfundi wokufaneleka, ukuqonda amandla e-Smith Machine kungashintsha isimiso sakho sokujima.
Okuqukethwe:
- Ukuqonda umshini wakwaSmith
- Izinzuzo zokusebenzisa umshini wakwaSmith
- Ukuzivocavoca ongakwenza kumshini wakwaSmith
- Amathiphu okuphepha okusebenzisa umshini wakwaSmith
- Ungawuhlanganisa kanjani umshini wakwaSmith emsebenzini wakho
Ukuqonda umshini wakwaSmith
I-Smith Machine iyisisetshenziswa sokuqeqesha isisindo esiklanyelwe ukwandisa ukuphepha nokusebenza kahle kokujima kwakho. Iqukethe i-barbell egxilile ngaphakathi kwama-rails ensimbi, evumela kuphela ukunyakaza okuqondile noma okuseduze nokuma. Lo mklamo oyingqayizivele unikeza indawo elawulwayo yokuqeqeshwa kwamandla, okuyenza ibe yithuluzi elihle kakhulu labaqalayo nabaphakamisayo abanolwazi.
Esinye sezici ezibalulekile zeSmith Machine yikhono layo lokusiza ekugcineni ifomu elifanele ngesikhathi sokuzivocavoca. Lokhu kunenzuzo ikakhulukazi kulabo abafunda ukunyakaza okusha noma abafuna ukukhomba amaqembu athile emisipha ngaphandle kwengozi yokulimala. Ukwengeza, izindlela zokuphepha ezakhelwe ngaphakathi, njengezitobhi ezilungisekayo nokubamba, zinikeza isivikelo ekwehliseni isisindo, okungaba ukukhathazeka lapho uphakamisa esindayo.
Ukuguquguquka kweSmith Machine kungenye into okufanele iphawulwe. Ingasetshenziselwa izinhlobonhlobo zokuzivocavoca, kusukela kuma-squats ayisisekelo kanye nokucindezela kuya ekuhambeni okuyinkimbinkimbi. Lokhu kuzivumelanisa nezimo kukwenza kube isengezo esibalulekile kunoma yiluphi uhlobo lokufaneleka, oluhambisana nemigomo ehlukahlukene, noma ngabe ukwakha izicubu, ukuqinisa ukuzinza, noma ukukhulisa ukubekezela.
Izinzuzo zokusebenzisa umshini wakwaSmith
Ukufaka umshini wakwaSmith ohlelweni lwakho lokujima kunikeza izinzuzo ezimbalwa. Okokuqala, kungathuthukisa kakhulu ukuphepha kokuzivocavoca kwakho. Indlela yokunyakaza eqondisiwe ye-barbell inciphisa ubungozi befomu elingalungile, okuyimbangela evamile yokulimala. Lokhu kubaluleke kakhulu kulabo abasanda kuphakamisa izinsimbi noma abasebenza ngaphandle kwe-spotter.
Enye inzuzo ukusebenzelana kwemisipha okugxilile okwenziwa nguSmith Machine. Ngokuzinzisa isisindo, kukuvumela ukuthi ugxile emaqenjini emisipha owaqondise, okuholela ekusebenzeni kahle kakhulu. Lokhu kungaba yinzuzo ikakhulukazi kulabo abafuna ukuhlukanisa imisipha ethile ukuze bathole amandla noma izinjongo zobuhle.
Ngaphezu kwalokho, umshini wakwaSmith usiza ekulayisheni ngokweqile okuqhubekayo, umgomo obalulekile ekuqeqesheni amandla. Ikhono lokulungisa izisindo kalula futhi uzame ngokuphepha ukuphakamisa isisindo esindayo ngaphandle kwesiboni esikwenza kube ithuluzi elibalulekile lokuthuthukisa amaleveli akho okufaneleka. Noma ngabe uhlose ukukhulisa usayizi wemisipha, amandla, noma ukubekezela, umshini wakwa-Smith ungazakhela izinhloso zakho ezithuthukayo.
Ukuzivocavoca ongakwenza kumshini wakwaSmith
Idizayini kaSmith Machine ithatha inqwaba yezivivinyo, okuyenza ibe ucezu lwesisetshenziswa esishintshashintshayo sokujima komzimba ogcwele. Ngomzimba ophansi, ama-squats namaphaphu ku-Smith Machine kungasiza ukuthuthukisa ifomu nokwandisa ukujula, kuyilapho ukuphakamisa inkonyane kungakhomba imisipha yomlenze ongezansi ngokuphumelelayo.
Ukujima komzimba okuphezulu nakho kuyazuza kumshini wakwaSmith. Ukucindezela kwebhentshi, ukucindezela okungaphezulu, nemigqa eqondile kungenziwa ngokuzinza okuthuthukisiwe, okuvumela ukugxila efomini nasekubandakanyekeni kwemisipha. Ukwengeza, umshini muhle kakhulu ekusebenziseni ukudonsa kanye namadiphu, unikeza ukusekelwa kulabo abasebenza ekwakheni amandla abo kulezi zivivinyo.
Ngaphezu kwalokho, umshini wakwa-Smith ungasetshenziselwa ukunyakaza okuhlanganisiwe, okufana nokuphakamisa izintambo kanye nemigqa, okubalulekile ekusebenzeni kwamandla nokwakhiwa kwemisipha. Ukuzivumelanisa nezimo ekuvumelaneni nokuzivocavoca okuhlukahlukene kuyenza ibe ithuluzi eliphelele lokuzuza uhlobo lokujima olunokulinganisela futhi olusebenzayo.
Amathiphu okuphepha okusebenzisa umshini wakwaSmith
Nakuba umshini wakwaSmith uklanywe ngokuphepha engqondweni, kubalulekile ukuwusebenzisa ngendlela efanele ukuze uvimbele ukulimala. Ngaso sonke isikhathi qinisekisa ukuthi okubambayo okuphephile kulungiswe kahle ukuze kube nobude bakho kanye nomsebenzi othize owenzayo. Lokhu kuzovimbela ibha ukuthi ingawi ngaphansi kwephuzu elithile, inikeze ukuvikeleka phakathi nokujima kwakho.
Kubalulekile futhi ukusebenzisa izisindo ezifanele, ikakhulukazi uma uzama izivivinyo ezintsha kuMshini wakwaSmith. Ukuqala ngezisindo ezilula kukuvumela ukuthi ugxile ekwazini kahle ifomu ngaphambi kokwandisa umthwalo kancane kancane. Khumbula, ifomu elifanele liyisihluthulelo sokwandisa izinzuzo zokujima kwakho nokunciphisa ingozi yokulimala.
Okokugcina, khumbula imikhawulo yomzimba wakho. Lalela umzimba wakho futhi ugweme ukuzikhandla ngokweqile, ikakhulukazi lapho uphakamisa izinsimbi ezisindayo. Kungcono ukuthuthuka kancane kancane kunokuzifaka engcupheni yokulimala ngokuzicindezela kakhulu.
Ungawuhlanganisa kanjani umshini wakwaSmith emsebenzini wakho
Ukuhlanganisa umshini wakwaSmith ohlelweni lwakho lokujima kungenziwa ngezindlela ezahlukahlukene, kuye ngezinhloso zakho zokuqina. Kulabo abagxile emandleni, ukuhlanganisa ukunyakaza okuhlanganisiwe njengama-squats nokucindezela kungaba yinzuzo. Uma ukuhlukaniswa kwemisipha kuyinhloso yakho, ukusebenzisa umshini we-Smith ngokuzivocavoca okuhlosiwe kungasiza ekufinyeleleni incazelo nokukhula.
Kwabaqalayo, umshini wakwaSmith ungasebenza njengesitebhisi sokuzivocavoca okuyinkimbinkimbi kwamahhala. Ukuqala ngomshini wakwaSmith kungakha ukuzethemba namandla, kancane kancane kushintshele ezisindweni zamahhala njengoba ubuhlakani bakho buthuthuka.
Kungakhathaliseki izinga lakho lokufaneleka, umshini wakwaSmith ungaba isengezo esibalulekile esimisweni sakho, unikeze indlela ephephile nesebenzayo yokufinyelela imigomo yakho yokufaneleka.
Isiphetho:
I-Smith Machine ingaphezu nje kolunye ucezu lwemishini yokuzivocavoca; iyithuluzi elisebenza ngezindlela eziningi, eliphephile, nelisebenzayo elingabhekana nezinhlobonhlobo zezinjongo zokufaneleka. Kusukela ekuthuthukiseni ukuphepha nokugxila ekubandakanyekeni kwezicubu kuya ekunikezeni izivivinyo ezihlukahlukene ukuze uzivocavoce umzimba wonke, umshini wakwaSmith unokuthile ongakunikeza wonke umuntu. Ngokulandela amathiphu okuphepha nokuhlanganisa ngokucabangisisa ohlelweni lwakho lokujima, ungavula amandla ako aphelele futhi uthathe isinyathelo esibalulekile sokuya phambili ohambweni lwakho lokufaneleka.
