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Babban Bar Squat

Bayani na Faraɗi

Sakonnin ƙafaAlwasa masawyai, Kafa'in gaba.
Kayan aikiWurin roba.
Musulunci Masu gudummawaGluteus Maximus, Quadriceps
Musulunci Masu ɗauke da masu gudummawaAdductor Magnus, Soleus
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Babban Bar Squat

Babban Bar Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da haɓaka daidaito. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda girmansa ta fuskar nauyi da rikitarwa. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ikonsa na gina ƙananan ƙarfin jiki, haɓaka wasan motsa jiki, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Babban Bar Squat

  • Da kyar ka kama sandar tare da hannayenka mafi fadi fiye da fadin kafada, ja da kafadarka don kwanciyar hankali, sannan ka dauke barbell din daga ragon ta hanyar matsa sama da baya kadan, takowa daga ragon don ba wa kanka sarari.
  • Tsaya tare da ƙafafu da faɗin kafada, yatsun ƙafa kaɗan suna nunawa waje, kuma kiyaye kirjin ku sama da baya a tsaye yayin da kuke shirin tsuguno.
  • Rage jikinka ta hanyar lanƙwasa a gwiwoyi da kwatangwalo kamar kana zaune a kan kujera, ka daidaita bayanka da tabbatar da cewa gwiwowinka ba su wuce yatsun kafa ba, har sai cinyoyinka sun yi daidai da kasa.
  • Matsa ta diddige don komawa zuwa wurin farawa, tabbatar da cewa kun ci gaba da mayar da baya da kirjin ku a cikin motsi.

Lajin Don yi Babban Bar Squat

  • Matsayin Ƙafar Da Ya dace: Ƙafafunku ya kamata su kasance da faɗin kafaɗa, tare da ɗan yatsa an nuna su. Wannan matsayi yana ba da tushe mai tushe ga squat kuma yana taimakawa wajen shiga kwatangwalo, glutes, da hamstrings. Ka guji sanya ƙafafu kusa da juna ko kuma nesa sosai, saboda hakan na iya haifar da rashin kwanciyar hankali da yuwuwar raunin gwiwa.
  • Tsaya Tsaya Tsaye: Kuskure na yau da kullun shine jingina gaba yayin squat, wanda zai iya raunana baya. Don guje wa wannan, kiyaye ƙirjin ku sama kuma ku riƙe madaidaiciyar matsayi a duk lokacin motsi. Wannan yana ɗaukar quadriceps yadda ya kamata kuma yana rage damuwa a kan ƙananan baya.
  • Motsi Mai Sarrafa: Kada ku yi gaggawar tsugunarwa. Rage ku

Babban Bar Squat Tambayoyin Masu Nuna

Shi beginners za su iya Babban Bar Squat?

Ee, masu farawa zasu iya yin motsa jiki na High Bar Squat. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don tabbatar da cewa ana amfani da ingantacciyar dabara. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara nauyi yayin da ƙarfinsu da amincewa suke girma.

Me ya sa ya wuce ga Babban Bar Squat?

  • Thearancin mashaya squat wurare da barbell ƙasa da baya a baya, wanda ke cikin sarkar daga baya fiye da babban mashaya squat.
  • Jirgin saman da ya ƙunshi riƙe barbell a saman kanku a ko'ina cikin squat, wanda ya inganta daidaitawa da motsi.
  • Zercher Squat wani bambanci ne inda ake riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, yana niyya ga ainihin ku da ƙananan jikin ku.
  • Akwatin Squat, wanda ya haɗa da tsutsawa a kan akwati ko benci sannan kuma ya tsaya a baya, yana taimakawa wajen inganta tsari da zurfi a cikin squat.

Me suna da abin da ya sanya ɗaukehawa ga Babban Bar Squat?

  • Deadlifts kuma sun dace da Babban Bar Squats da kyau saboda suna kaiwa ga sarkar baya, gami da ƙananan baya, glutes, da hamstrings, ƙarfafa waɗannan wuraren na iya taimakawa wajen haɓaka nau'in squat gaba ɗaya da hana rauni.
  • Ƙunƙarar gaba ɗaya wani motsa jiki ne mai fa'ida don haɓaka High Bar Squats, yayin da suke ba da fifiko ga quads da mahimmanci, suna ba da aikin motsa jiki mai kyau da kuma taimakawa wajen inganta ingantaccen kwanciyar hankali don ingantaccen aikin squat.

Karin kalmar raɓuwa ga Babban Bar Squat

  • Babban Bar Squat dabara
  • Barbell yana motsa jiki don cinya
  • Quadriceps ƙarfafa motsa jiki
  • Koyarwar High Bar Squat
  • Yadda ake yin High Bar Squat
  • Barbell motsa jiki na kafafu
  • High Bar Squat form
  • Quadriceps barbell motsa jiki
  • Horon cinya tare da High Bar Squat
  • Babban Bar Squat don ginin tsoka na kafa