uKuphakama ezithendeni emshinini kaSmith

Ukukhuphuka kwezithende emshinini wakwaSmith - izivivinyo zesu:

1. Lungisa i-barbell emshinini wakwa-Smith ngokuphakama kwakho futhi ume endaweni yesikhulumi ngaphansi kwe-fretboard.
2. Ukuza endaweni yesikhulumi kuyadingeka ukuze izithende zibe endaweni yesikhulumi, futhi amasokisi abe phambi kwakhe, njengoba kuboniswe emfanekisweni. Amasokisi abheke phambili, izinyawo zihlukene ngobubanzi behlombe.
3. Manje faka intamo emahlombe, ugcine isikhundla sokumisa esichazwe, futhi uphakamise i-barbell phezulu, uqondise amadolo. Gcina i-torso isendaweni eqondile. Amadolo kufanele ahlale egobile kancane. Ibha isemahlombe akho ukuze uthole ibhalansi.
4. Ku-exhale, phakamisa izinzwane zakho, uqinise imisipha yakho yethole futhi uphumule ezithendeni zakho. Qinisekisa ukuthi amadolo ahlala emile. Bamba phezulu imizuzwana embalwa ngaphambi kokuthi uwe phansi.
5. On ehogela kancane abuyele endaweni yokuqala, ehlisa amasokisi akhe phansi.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka: ukuze kube yinkimbinkimbi yokuzivocavoca, ungathatha usizo lomlingani ukubeka i-dumbbell phakathi kwezinyawo zakho. Uma ushintsha indawo yesikhulumi, shelelisela phambili noma emuva ungakwazi ukushintsha umthwalo kumisipha ye-gastrocnemius.

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