Ho?ohana kēia ?atikala i ka Squat Exercise ma ke ?ano he la?ana, e nānā kākou i nā ?oko?a nui ?elua ma waena o ka Smith Squat a me ka Free Weight Squat.
?Oko?a Nui
-- ?O ka mua?o ia ka mamao e hiki ai i ka wāwae ke hele i mua. Me ka squat kaumaha manuahi, ho?okahi wale nō kūlana hiki ke waiho ?ia ka wāwae ma lalo o ka barbell. ?A?ole hiki i ka mea ho?oikaika kino ke hana i kekahi ala ?ē a?e no ka mea he ma?alahi ke nalowale ke kaulike a hō?eha. I ka ho?ohālikelike ?ana, hahai ka Smith Squat i kahi ala pa?a, no laila ?a?ohe pono no ke kaulike hou a?e, a hiki i ka mea ho?oikaika kino ke ho?olō?ihi i ka wāwae i nā mamao like ?ole no ke a?o ?ana.
-- ?O ka lua?O ka ?oko?a maopopo, ?oi aku ka ma?alahi o ka uhaki ?ana i nā mea kaumaha me ka mīkini Smith ma mua o ka barbell. ?O ka ikaika i ho?onui ?ia i ka Smith squat ua pili i ka emi ?ana o ka pono no ke kaulike i hiki iā ?oe ke kālele i ka ho?okuke ?ana i ka pā i luna. Ke squat ?oe me ka mīkini Smith, e ?oi aku ka ki?eki?e o kou ikaika ki?eki?e.
?O ka ?oko?a nui ma waena o nā mea ?elua i luna nei he kumuhana wela ia o ka ho?opa?apa?a i ka ho?oikaika kino.
No laila, he aha nā pono a me nā pō?ino o Free Weight Squats i ho?ohālikelike ?ia me Smith Squats?
Nā mea ?ino
● ?A?ole hiki iā ?oe ke kū i mua. ?O ka lawe ?ana i kēia kūlana i ka wā e kūlou ana e hopena i ka nalowale o ke kaulike a me ka hā?ule ?ana.
● ?Oiai ?a?ole hiki iā ?oe ke kū ma luna o kou mau ku?eku?e wāwae i ka wā o ka ne?e ?ana, ?oi aku ka pōkole o ka ho?āla ?ana o nā glutes a me nā hamstrings.
● ?A?ole hiki iā ?oe ke ho?oka?awale i kekahi wāwae no ka mea ?a?ole hiki iā ?oe ke mālama i kou kaulike.
● ?O ke kau ?ana i kou mau wāwae ma lalo o kou kino, ?o ia ho?i ka emi ?ana o ka torque ma nā hono o ka ?ūhā a me ka emi ?ana o ke komo ?ana mai nā glutes a me nā hamstrings.
Nā Pōmaika?i
● Loa?a iā ?oe ke kū?oko?a o ka ne?e ?ana, i hiki i ke kaola ke ne?e i loko o kahi pi?o. E koi ka Smith squat iā ?oe e hahai i ke ala barbell i hō?ike ?ia e ka mīkini, akā pono e kuhikuhi ?ia ke ala barbell e kou kino.
● Ho?ohana ka squat manuahi i ka pā e ho?oha?aha?a i ke kino me ke kūlou iki ?ana i ke kino i mua, akā na?ee mālama i kahi iwi kuamo?o a me ka ?ā?ī kūlike ?ole.
● I ka wā o ka squat kaumaha manuahi, ?o kāu?ūlū nā ?i?o ho?opa?a e mālama i kou kino i ke kūpa?a?Oiai he mea nui nā ?i?o ho?opa?a no nā ho?oikaika kino kaumaha manuahi, he mea kūpono ia e ho?oma?ama?a i ka po?e me nā kaumaha manuahi.
● Nā squats kaumaha manuahiho?oulu i nā ?i?o ?ūhā ma mua o Smith squats?O kēia ma muli o ke kūlana o nā wāwae. ?O ke kau ?ana i nā wāwae ma lalo o ke kino e hopena i kahi manawa nui a puni ke kuli a me ka ukana nui ma nā quadriceps.
I ka ho?ohālikelike ?ana, ua ma?alahi ho?i e hō?ulu?ulu i nā pono a me nā pō?ino o ka Smith Squat.
Nā mea ?ino
● Pono ke kaola e hahai i kahi ala pa?a ma kahi laina pololei, ?a?ole ma kahi ?ā?ī e like me ka squat kaumaha manuahi. I ka wā e squat ana, ?a?ole pono e ne?e ke kaola ma kahi laina pololei. Ho?okomo kēia i ke kaomi hou aku ma kou kua ha?aha?a. Pono e ne?e iki ke kaola i mua a i mua i ka ne?e ?ana.
● Ke hele i mua kou mau wāwae, nalowale kou mau pūhaka i ko lākou kūlou kūlohelohe i loko no ka mea ke hele nei kou mau pūhaka i mua a mamao aku mai ko lākou kūlana kūpono. Akā mahalo i ke ?ano pa?a o ka Mīkini Smith, hiki nō iā ?oe ke hana i ka ne?e ?ana i ke kūlana kūpono ?ole, a hiki i ko lākou mau pūhaka ke ne?e maika?i i mua o nā po?ohiwi akā e kūlou maika?i ?ole ke kua i lalo e alaka?i ai i ka ?eha.
● Ma muli ho?i o ka nui o ka hakakā ma waena o ka wāwae a me ka papahele (e pale ana i ka wāwae mai ka pahe?e ?ana i mua) hana kēia i kahi ikaika ?oki?oki i loko o ke kuli e ho?ā?o ana e wehe i ke kuli. Ke ho?ohālikelike ?ia me nā squats kaumaha manuahi, kau kēia i ke kaomi hou ma luna o nā kuli ma mua o ka like ?ana o nā ?ūhā a kokoke paha i ka papahele, e ho?onui ana i ka pilikia o ka ?eha o ke kuli.
Nā Pōmaika?i
●Palekana.Hiki i nā squats Smith ke lilo i koho maika?i i nā squats kaumaha manuahi no ka mea hā?awi lākou i ke alaka?i e hō?emi ana i ka likelika o kahi ulia ma muli o ka nalowale o ke kaulike.
●Kūpono loa no nā po?e ho?omaka.He mea ma?alahi loa ka ho?oikaika kino ?ana ma ka mīkini no ka mea ua alaka?i piha ?ia a ?a?ole pono e kaulike i nā kaola. Ho?emi kēia i ka manawa kūpono o ka ?eha ma muli o ka nalowale o ke kaulike ma muli o ka luhi o nā ?i?o. He emi nō ho?i ka manawa kūpono o ka hō?ino ?ana o ka ?enehana ma muli o ka luhi. No laila, no nā po?e ho?omaka, ?oi aku ka palekana o nā mīkini ma mua o ka hāpai ?ana i nā mea kaumaha a hiki i ko lākou akamai i ka ho?omalu ?ana i ke kūpa?a o nā hui ?i?o ko?iko?i. He kūpono nā mīkini Smith no kēia kumu.
●Hiki iā ?oe ke kau i kou mau wāwae ma nā mamao like ?ole.?O ka ho?oka?awale ?ana i kou mau wāwae e ho?oulu ai i nā glutes a me nā hamstrings. He mea maika?i loa kēia hopena inā ?a?ole i ho?oma?ama?a pono ?ia kou mau hamstrings a me nā glutes.
● ?Oiai ua kaulike piha ?oe, hiki iā ?oee hana ma?alahi i ka ne?e me ho?okahi wāwae wale nō.Pono ?oe e kālele i ka hāpai ?ana i nā mea kaupaona, a ?a?ole pilikia ke kaulike a me ke kūpa?a ma ane?i.
Hopena
?O ka hui pū ?ana o nā ?ano ho?oma?ama?a ?elua he hopena maika?i paha ia no ka ho?opa?apa?a. Ho?oikaika nui nā mea kaupaona manuahi i ka ho?opili ?ana o nā ?i?o o ke kino holo?oko?a, a ?oi aku ka ma?alahi o ka ho?ohana ?ana i ka ho?oma?ama?a mīkini a hiki ke ho?oikaika i nā glutes a me nā hamstrings.Ho?ohana nā mea ?elua i nā kumu like ?ole a ?o ke koho ?ana i ka mea e ho?okō ai e pili ana i kāu mau pahuhopu a me nā makemake olakino.
Ka manawa ho?ouna: Iulai-07-2022