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Barbell Front Chest 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 Front Chest Squat

Barbell Front Chest Squat shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da ainihin, yayin da yake shiga jikin babba da haɓaka daidaituwa gabaɗaya. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, an ba da ƙarfin daidaitacce dangane da nauyin da aka yi amfani da su. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin tsarin su don cikakken aikin motsa jiki na jiki, yuwuwar ƙara yawan ƙwayar tsoka, da haɓaka ƙarfin aiki don ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Barbell Front Chest Squat

  • Tsaya tare da ƙafafu da faɗin kafada, kiyaye bayanku madaidaiciya, kuma ƙirjin ku sama, wannan shine wurin farawa.
  • Lanƙwasa gwiwoyi a hankali kuma ƙasan jikin ku zuwa wuri mara kyau, kamar kuna komawa kan kujera, tabbatar da cewa gwiwoyinku ba su wuce ƙafar ƙafar ƙafa ba.
  • Riƙe matsayin squat na ɗan lokaci kafin turawa ta cikin diddige don komawa matsayin tsaye, ajiye baya madaidaiciya da ɗaga ƙirji a ko'ina.
  • Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.

Lajin Don yi Barbell Front Chest Squat

  • ** Matsayin Ƙafar ***: Ƙafafunku ya kamata su kasance da faɗin kafada, tare da yatsun kafa suna nuna dan kadan a waje. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali yayin motsa jiki. Tsaye da yawa ko kunkuntar zai iya haifar da rashin kwanciyar hankali da yiwuwar rauni.
  • **Kiyaye kashin baya na tsaka-tsaki ***: Yana da mahimmanci don kiyaye bayanku madaidaiciya kuma jigon ku yana tsunduma cikin motsi don guje wa damuwa mara amfani a ƙananan baya. Kuskure na yau da kullun shine kewaya baya ko jingina da nisa gaba, wanda zai iya haifar da rauni.
  • ** Zurfin Zurfin Squat Da Ya dace**: Nufin runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa. Wannan yana tabbatar da cewa kuna shiga qu

Barbell Front Chest Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Front Chest Squat?

Ee, masu farawa za su iya yin motsa jiki na Barbell Front Chest Squat, amma yana da mahimmanci a fara da nauyi mai nauyi har sai sun sami kwanciyar hankali da tsari da motsi. Wannan motsa jiki yana buƙatar daidaitawa, daidaito, da ƙarfi, don haka yana da mahimmanci a mai da hankali kan dabarar da ta dace kafin ƙara ƙarin nauyi. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararren mai ɗagawa don tabbatar da aikin yana yin daidai kuma cikin aminci.

Me ya sa ya wuce ga Barbell Front Chest Squat?

  • Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin ku.
  • Zercher Squats: Wannan bambancin ya ƙunshi riƙe da barbell a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda zai iya taimakawa wajen inganta yanayin ku da ƙarfin jiki na sama.
  • Akwatin Squat: Don wannan bambancin, kuna squat zuwa akwati ko benci, wanda ke taimakawa wajen tabbatar da daidaitaccen tsari da zurfi.
  • Dakatar da Squat: Wannan bambancin ya ƙunshi riƙe squat a ƙasa na ƴan daƙiƙa kafin ya tashi sama, wanda zai iya taimakawa wajen ƙara ƙarfi da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Front Chest Squat?

  • Deadlifts: Deadlifts babban motsa jiki ne na haɗin gwiwa yayin da suke mai da hankali kan tsokoki na baya, ciki har da hamstrings da glutes, waɗanda ake amfani da su a lokacin haɓakawa na squat, don haka inganta aikin squat gabaɗaya da kwanciyar hankali.
  • Latsa Sama: Latsa sama yana ƙarfafa jiki na sama, musamman kafadu da triceps, waɗanda ke da mahimmanci don kiyaye matsayin barbell yayin tsugunar ƙirji na gaba, yana haɓaka ƙarfin gabaɗaya da kwanciyar hankali da ake buƙata don wannan darasi.

Karin kalmar raɓuwa ga Barbell Front Chest Squat

  • Barbell Front Squat motsa jiki
  • Quadriceps ƙarfafa motsa jiki
  • Toning cinya tare da barbell
  • Ayyukan motsa jiki don ƙafafu
  • Dabarar Squat Chest na gaba
  • Barbell motsa jiki don quadriceps
  • Ayyukan gina tsokar cinya
  • Front Squat tare da barbell
  • Quadriceps da cinya motsa jiki tare da barbell
  • Barbell Front Chest Squat umarni.