Lonero Smith Machine Donkey Kick
Smith machine donkey kick er en isolationsøvelse for ballerne, der bruger Smith-maskinens stang som modstand under en sparkebevægelse. Den faste stangbane giver en ensartet modstand i toppen af hofteekstensionen, hvilket maksimerer kontraktionen af ballerne.
Sådan gør du
- Indstil Smith-maskinens stang til en lav højde og knæl med ryggen mod maskinen.
- Placer den ene fod under stangen og positioner den, så du kan presse opad mod den.
- Hold hænderne i gulvet for støtte og hold din core spændt.
- Pres foden opad og bagud, stræk hoften og pres gennem stangen.
- Spænd ballen i toppen af bevægelsen og vend langsomt tilbage til startpositionen; gentag det ønskede antal gentagelser, før du skifter ben.
Teknik-tips
- Keep your core braced to protect your lower back.
- Drive upward through your heel, not your toes.
- Squeeze your glute firmly at the top of the movement.
- Lower the bar under control without letting it drop.
- Keep your hips square to the floor throughout.
Vejrtrækning: Inhale as you lower the bar under control, and exhale as you press the bar upward and extend your hip.
Almindelige fejl
- Arching the lower back excessively, which shifts the work away from the glutes and strains the spine.
- Using momentum to swing the weight up rather than a controlled push.
- Allowing the hips to rotate open to the side, reducing the isolation on the target glute.
- Setting the bar too high or too low, which prevents a full range of motion.
Aktiverede muskler
Primære: baller. Sekundære: baglår, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps per leg, rest 75 seconds
Tab dig
3 sets × 12–15 reps per leg, rest 60 seconds
Opbyg muskelmasse
3–4 sets × 8–12 reps per leg, rest 90 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel sharp or pinching lower back pain, ease off and choose a gentler glute option.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if I feel this exercise more in my lower back than my glutes?
This usually happens if you arch your spine or lift the leg too high. Keep your core braced and focus on a smaller range of motion driven strictly by your glute.
How do I set the Smith machine bar correctly?
Position the bar at a height where you can comfortably get underneath it on your hands and knees with your foot placed against the bar before extending your leg.
How many times a week should I do smith machine donkey kicks?
Two to three sessions per week with at least one rest day between workouts is plenty for recovery and growth.