Barbell Front Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Front Squat
Barbell Front 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. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da juriya. Mutane za su so su haɗa Barbell Front Squat a cikin aikin motsa jiki na yau da kullum don gina ƙananan ƙarfin jiki, inganta matsayi, da haɓaka wasan motsa jiki.
Yanayinta: tsammanin nuni a nuni Barbell Front Squat
- Tsaya suna fuskantar barbell, shimfiɗa hannuwanku gaba sannan ku haye su don kama sandar, ba da damar ta tsaya a gaban kafaɗunku kuma ku haye yatsunku don ingantaccen tallafi.
- Ɗaga sandar daga ragon ta hanyar matsawa sama tare da ƙafafunku da daidaita jikin ku, sannan ku koma baya daga ragon ku sanya ƙafafunku ta yin amfani da matsakaicin nisa na kafada tare da yatsun ƙafa kaɗan.
- Fara motsa jiki ta hanyar lanƙwasa gwiwoyi da zama baya tare da kwatangwalo, kiyaye jikin ku a tsaye da kiyaye yanayin yanayin kashin baya, har sai cinyoyinku sun yi daidai da ƙasa.
- Matsar da jikin ku zuwa wurin farawa ta hanyar tuƙi ta diddige ku, ajiye barbell a gaban kafadun ku da kuma jikin ku a tsaye kamar yadda zai yiwu.
Lajin Don yi Barbell Front Squat
- **Kiyaye Madaidaicin Baya:** Lokacin yin squat na gaba, yana da mahimmanci a kiyaye bayanku tsaye don gujewa rauni. Kuskure na yau da kullun shine zagaye na baya, wanda zai haifar da raunin baya. Haɗa ainihin ku don taimakawa riƙe madaidaiciyar baya a cikin motsi.
- ** Zurfin Kwankwasa:** Nufin runtse jikinka har cinyoyinka sun yi daidai da ƙasa. Yin zurfi sosai akan squats ɗinku ba zai haɗa tsokoki gaba ɗaya ba kuma yana iya haifar da
Barbell Front Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Front Squat?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Front Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararren mai ɗagawa ya sa ido don tabbatar da cewa ana amfani da ingantacciyar dabara. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi ya inganta.
Me ya sa ya wuce ga Barbell Front Squat?
- Zercher Squat: A cikin wannan bambance-bambancen, ana riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, yana ƙalubalantar ƙarfin zuciyar ku da na sama.
- Overhead Squat: Wannan bambancin ƙalubale yana buƙatar ka riƙe barbell a sama, inganta daidaituwa, motsi, da kwanciyar hankali na kafada.
- Akwatin Gaban Squat: Wannan ya haɗa da tsuguno zuwa akwati ko benci kafin tsayawa baya, wanda zai iya taimakawa inganta tsari da zurfin.
- Dakatar da Squat na gaba: Wannan bambancin ya ƙunshi dakatarwa a ƙasan squat na ƴan daƙiƙa kaɗan kafin tsayawa a baya, ƙara lokaci ƙarƙashin tashin hankali da haɓaka ƙarfi da kwanciyar hankali.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Front Squat?
- Deadlifts kuma suna haɓaka Barbell Front Squats da kyau, yayin da suke mai da hankali kan tsokoki na baya na sarkar - hamstrings, glutes, da ƙananan baya - suna ba da daidaiton ƙarfin horo ga ƙananan jikin ku lokacin da aka haɗa su da squats na gaba masu rinjaye.
- Ƙwararren ɗan maraƙi wani motsa jiki ne mai fa'ida don haɗawa tare da Barbell Front Squats, yayin da suke keɓance takamaiman tsokoki na ƙafar ƙafa, waɗanda galibi ana yin watsi da su a cikin motsa jiki kamar squats, don haka tabbatar da cikakkiyar motsa jiki na jiki.
Karin kalmar raɓuwa ga Barbell Front Squat
- Barbell Quadriceps Exercise
- Front Squat Workout
- Ƙarfafa cinya tare da Barbell
- Quadriceps Barbell Front Squat
- Motsa jiki na Barbell don cinyoyi
- Ƙarfafa Quadriceps tare da Gaban Squat
- Gaban Barbell Squat don cinyoyi
- Thigh da Quadriceps Barbell Exercise
- Front Squat Quadriceps Workout
- Barbell Workout don Ƙarfin Cinyoyi