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Barbell Bench 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 Barbell Bench Squat

Barbell Bench Squat wani motsa jiki ne na horarwa mai karfi wanda ya fi dacewa da quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi bisa ga ƙarfin mutum da matakan dacewa. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen gina ƙananan ƙarfin jiki da ƙwayar tsoka ba, amma kuma yana inganta aikin aiki don ayyukan yau da kullum da kuma inganta tsarin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Bench Squat

  • Ka kwanta a bayanka akan benci, ƙafafu a ƙasa.
  • Ka kama kararrawa da hannaye dan fadi fiye da fadin kafada.
  • Ɗaga sandar daga ragon kuma ka riƙe shi tsaye a kan ƙirjinka tare da mika hannunka cikakke.
  • Rage kararrawa zuwa kirjin ku ta hanyar sarrafawa.
  • Matsa maƙarƙashiyar baya har zuwa wurin farawa, gabaɗaya gabaɗayan hannunka amma ba kulle gwiwar hannu ba. Barbell Squat:
  • Fara da mikewa tsaye, ƙafafu kafada-faɗin baya, tare da barbell ɗin da ke kan baya na sama.
  • Rike bayanki a mike ki durkusa a gwiwoyi da hips kamar zaki koma kan kujera.
  • Rage jikin ku har sai cinyoyinku sun yi daidai da ƙasa, ku ajiye gwiwoyinku a kan idonku

Lajin Don yi Barbell Bench Squat

  • Dumi Dumi: Koyaushe dumama kafin ɗaukar nauyi mai nauyi. Wannan zai iya hana raunin da ya faru da inganta aikin ku. Kuna iya yin motsa jiki mai haske na minti 5-10 ko yin wasu squats na jiki don shirya tsokoki don motsa jiki.
  • Ƙaruwa a hankali a cikin Nauyi: Wani kuskuren gama gari shine ɗaukar nauyi da sauri. Fara da nauyi da za ku iya ɗauka cikin kwanciyar hankali kuma a hankali ƙara yayin da kuke samun ƙarfi. Wannan zai hana raunin da ya faru kuma ya tabbatar da cewa kuna haɓaka ƙarfi maimakon kawai takura tsokoki.
  • Fasahar Numfashi: Numfashi yana da mahimmanci a kowane motsa jiki, amma musamman a cikin horon ƙarfi. Inh

Barbell Bench Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bench Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Bench Squat. Duk da haka, yana da mahimmanci don farawa tare da ƙananan nauyi don tabbatar da tsari daidai kuma ya hana rauni. Har ila yau, masu farawa suyi la'akari da samun tabo ko amfani da squat rack don aminci. Hakanan ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo don koyon ingantacciyar dabara.

Me ya sa ya wuce ga Barbell Bench Squat?

  • Overhead Squat: A cikin wannan bambancin, kuna riƙe barbell sama da kai a duk tsawon motsin ku, wanda ke ƙalubalanci kwanciyar hankalin ku kuma yana kai hari ga kafadu da tsokoki.
  • Akwatin Squat: Wannan ya haɗa da tsuguno a kan akwati ko benci kafin tsayawa a baya, wanda zai iya taimakawa wajen inganta zurfin squat da siffar ku.
  • Zercher Squat: Anan, kuna riƙe da ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda ke kai hari ga ainihin ku da na sama ban da ƙafafunku.
  • Goblet Squat: A cikin wannan bambancin, kuna riƙe da barbell a tsaye a gaban ƙirjin ku, wanda zai iya taimakawa inganta siffar ku kuma ya kai hari ga quadriceps da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Bench Squat?

  • Lunges wani motsa jiki ne wanda ya dace da Barbell Bench Squats, kamar yadda kuma suke kaiwa ga ƙananan tsokoki na jiki ciki har da quadriceps, hamstrings, da glutes, amma kuma sun haɗa da ƙarin daidaituwa da kwanciyar hankali, inganta yanayin dacewa.
  • Aikin motsa jiki na Leg Press ya dace da Barbell Bench Squat ta hanyar keɓe ƙungiyoyin tsoka iri ɗaya - quadriceps, hamstrings, da glutes - a cikin yanayi mai sarrafawa, yana ba da damar ɗaukar nauyi da ƙarin mayar da hankali ga ci gaban tsoka.

Karin kalmar raɓuwa ga Barbell Bench Squat

  • Barbell Squat Workout
  • Ayyukan Ƙarfafa Ƙarfafa Quadriceps
  • Thigh Toning tare da Barbell
  • Barbell Bench Squat Technique
  • Ƙarƙashin Ƙarƙashin Jiki tare da Barbell
  • Motsa jiki na Barbell don cinyoyi
  • Koyarwar Quadriceps tare da Barbell
  • Ƙarfafa Horar da Barbell Squat
  • Gym Workout don Quadriceps
  • Barbell Bench Squat Tutorial