Barbell Full 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
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Full Squat
Barbell Full Squat shine cikakken motsa jiki na horarwa mai ƙarfi wanda ke kaiwa nau'ikan tsokoki daban-daban, gami da quadriceps, hamstrings, glutes, da ainihin, haɓaka haɓakar tsoka gabaɗaya da jimiri. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda ƙarfin daidaitacce dangane da nauyin da aka yi amfani da su. Mutane da yawa na iya zaɓar wannan motsa jiki saboda ba wai kawai yana haɓaka ƙananan ƙarfin jiki da kwanciyar hankali ba amma kuma yana inganta haɓakar ƙashi, matsayi, da ƙimar rayuwa.
Yanayinta: tsammanin nuni a nuni Barbell Full Squat
- Da zarar barbell ɗin ya tsaya daidai, ɗaga shi daga tarkace ta fara turawa da ƙafafu kuma a lokaci guda daidaita jikin ku, sannan ku tashi daga ragon kuma ku sanya ƙafafunku ta amfani da matsakaicin matsakaici mai fadin kafada tare da ɗan yatsa ya nuna. .
- Yi numfashi mai zurfi, runtse jikinka ta hanyar lanƙwasa gwiwoyi da zama baya tare da kwatangwalo, kiyaye kai sama da kiyaye madaidaiciyar baya, ci gaba har zuwa kusurwar da ke tsakanin ƙafar babba da maruƙan ya zama ɗan ƙasa da digiri 90.
- Fara ɗaga jikin ku ta hanyar tura ƙasa da diddige ko tsakiyar ƙafar ƙafa yayin da kuke daidaita ƙafafu kuma ku shimfiɗa kwatangwalo don komawa wurin farawa, fitar da numfashi yayin da kuke yin wannan.
Lajin Don yi Barbell Full Squat
- Dumi Up: Kar a taɓa farawa da nauyi mai nauyi. Fara da nauyi mai sauƙi ko ma kawai ƙwanƙwasa don dumama tsokoki da haɗin gwiwa. Wannan zai iya taimakawa wajen hana raunin da ya faru kuma shirya jikinka don nauyin nauyi mai nauyi mai zuwa.
- Zurfin Squat: Don samun mafi kyawun motsa jiki, yi nufin zurfafa zurfafawa inda cinyoyinku suke daidai da ƙasa. Duk da haka, kada ka tilasta jikinka cikin zurfafa squat fiye da yadda zai iya ɗauka. Wannan na iya haifar da lahani ga gwiwoyi da ƙananan baya.
- Fasahar Numfashi: Numfashi yana da mahimmanci a kowane motsa jiki. Domin barbell cike da tsutsawa, shaƙa kamar
Barbell Full Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Full Squat?
Ee, masu farawa zasu iya yin aikin Barbell Full Squat. Duk da haka, yana da mahimmanci a fara da nauyin da za a iya sarrafawa da kuma mayar da hankali kan kammala sigar kafin ƙara nauyi. Ana kuma ba da shawarar samun mai koyarwa na sirri ko ƙwararren mutum don jagorantar hanyar don guje wa duk wani rauni mai yuwuwa.
Me ya sa ya wuce ga Barbell Full Squat?
- Akwatin Squats: Wannan ya haɗa da rage jiki har sai an zauna a kan akwati ko benci, sannan a tsaye a baya, wanda ke taimakawa wajen kammala tsari da ƙara ƙarfi a kasan squat.
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙarfafawa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) wanda ba wai kawai ya kai ga ƙananan jiki ba amma yana inganta sassaucin kafada da ƙarfin zuciya.
- Zercher Squats: An riƙe barbell a cikin maƙarƙashiyar gwiwar hannu, kusa da ƙirji, wanda ke kai hari ga quads, glutes, da ainihin, yayin da kuma inganta ƙarfin jiki na sama.
- Goblet Squats: Ko da yake yawanci ana yin su tare da kettlebell ko dumbbell, ana iya yin wannan squat tare da barbell da aka riƙe a tsaye a kan kirji, wanda ke taimakawa wajen inganta tsari da zurfi a ciki.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Full Squat?
- Lunges, ko dai nauyin jiki ko nauyi, na iya cika Barbell Full Squat yayin da suke aiki kowace kafa da kanta, suna taimakawa wajen gyara duk wani rashin daidaituwa a cikin ƙarfi ko sassauci wanda zai iya yin sulhu da tsarin squat ɗin ku kuma yana iya haifar da rauni.
- Deadlifts wani kyakkyawan motsa jiki ne na haɓakawa saboda yayin da suke kai hari ga ƙananan jiki kamar squats, suna ba da fifiko ga sarkar baya - hamstrings, glutes, da ƙananan baya - don haka tabbatar da ingantaccen ci gaban ƙafar gabaɗaya.
Karin kalmar raɓuwa ga Barbell Full Squat
- Barbell Squat Workout
- Ayyukan Ƙarfafa Ƙarfafa Quadriceps
- Thigh Toning tare da Barbell
- Cikakken Horarwar Squat
- Motsa jiki na Barbell don Kafa
- Ƙananan Jiki Barbell Workout
- Quadriceps Barbell Squat
- Aikin motsa jiki mai nauyi
- Ƙarfafa Horarwa tare da Barbell Squats
- Barbell Full Squat Technique