Smith rack waa qalab aad u faa'iido badan, oo leh dariiqa qulqulka barbell ee xaddidan kaas oo u oggolaanaya tababaraha inuu isticmaalo miisaanyo waaweyn oo kalsooni leh, kuma koobna kaliya jilbaha, laakiin sidoo kale waxaa loo isticmaali karaa kursiga keydka, iwm.
Hordhac
Quadriceps
Faa'iidada isticmaalka rack Smith waa in aad si geesinimo leh oo badbaado leh u bedeli karto miisaankaaga jidhkaaga (adoon ka welwelin inaad lumiso dheelitirkaaga), taas oo si fiican u kicin karta quadriceps oo keliya.
Rah fadhiid
Istaag barga hortiisa ilaa labaatan ilaa soddon senti mitir, masaafada u dhaxaysa labada cagood oo ku saabsan konton ilaa lixdan senti mitir, suulasha xagal 45 darajo u jeeda xagga dibadda;oo leh xiisadda xakameynta muruqa quadriceps, si tartiib ah u leexi jilibka jilibka ilaa bowdada oo barbar socda dhulka (jilibka jilibka ayaa wali tilmaamaya dibadda), fiiro gaar ah u yeelo cidhibta ha qaadin dhulka;ka dibna foosha muruqa quadriceps si loo kordhiyo lugta si ay u istaagaan labada lugood si toos ah, si kooxaha murqaha bowdada ee booska "Peak Contraction", waqtigan oo dhan torso kun iyo dhulku ka yar yahay 90 darajo ee xagal, hakad gaaban, oo ku celi.
Waqtiga boostada: May-05-2022