Joale u sebelisa Smith Machine joang?Litlhahiso ke tsena mabapi le mokhoa oa ho sebelisa Smith Machine ho ntlafatsa letheka, glutes le libaka tse ling.
Li-squats tse tebileng
Mona ke mokhoa oa ho etsa motsamao ona oa khale mochining oa Smith:
Beha bar - e sa lefelloeng kapa e jere boima ba 'mele - bophahamong ba mahetla.
Tšoara bar ka matsoho a hao a arohaneng ka bophara ba mahetla.
Tsamaea hanyane ho ea ka pele ho mochini, maoto a arohane, u lumelle bar hore e phomole ka bonolo ka mor'a mahetla a hau.
Sutumelletsa holimo ho phahamisa bar ho tsoa sebakeng se notletsoeng.
Mesifa ea hau ea mantlha e tla ts'oarana ha u ntse u squat butle ho fihlela mangole a hau a le lehlakoreng la 90 degree.Etsa bonnete ba hore u boloka hlooho ea hau e le boemong bo botle ba ho se nke lehlakore!
Tšoara motsotsoana ho isa ho e 'meli.
Sutumelletsa fatše ka lirethe 'me u eme hape, u petetsa marako ha u fihla sebakeng se emeng.
Nako ea poso: Apr-27-2023