Barbell Tsaftace-riko Front 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 Tsaftace-riko Front Squat
The Barbell Clean-grip Front Squat babban motsa jiki ne wanda ke kai hari ga ƙungiyoyin tsoka da yawa, gami da quads, hamstrings, glutes, da ainihin, suna ba da ƙarfin ƙarfi da juriya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci-gaba saboda ƙarfin nauyin sa mai daidaitacce. Mutane na iya zaɓar wannan motsa jiki don inganta ƙananan ƙarfin jikinsu, haɓaka kwanciyar hankali, da haɓaka mafi kyawun matsayi.
Yanayinta: tsammanin nuni a nuni Barbell Tsaftace-riko Front Squat
- Cire barbell daga rakiyar ta hanyar matsa sama da baya kadan, sannan ɗauki mataki ɗaya ko biyu baya don share tagulla; ku tsaya tare da faɗin ƙafafu da faɗin kafaɗa, yatsan yatsan ya ɗan nuna kaɗan, kuma ku tabbata barbell ɗin yana kan gaban kafaɗunku, tare da gwiwar gwiwar ku suna nuna gaba da sama.
- Sannu a hankali ku rage jikin ku a cikin tsutsa, kiyaye kirjin ku sama da baya, ta hanyar tura kwatangwalo da kuma durƙusa gwiwoyi; ci gaba har sai cinyoyinku sun yi daidai da ƙasa ko ƙasa idan za ku iya.
- Dakata a takaice a kasan squat, sannan ku matsa ta diddigin ku don fitar da jikin ku zuwa wurin farawa, kiyaye gwiwar gwiwar ku a cikin motsi don tabbatar da sandar.
Lajin Don yi Barbell Tsaftace-riko Front Squat
- Riko da Matsayin gwiwar gwiwar hannu: Rike ƙwanƙwasa tare da tsaftataccen riko, ma'ana yatsanka ya kamata su kasance ƙarƙashin barbell kuma gwiwar hannu suna nuna gaba. Wannan yana ba da damar ingantaccen sarrafawa da kwanciyar hankali. Ka guji barin gwiwar hannu yayin motsa jiki saboda hakan na iya sa sandar ta yi birgima da matsa lamba akan wuyan hannu da kafadu.
- Zurfin Squat: Nufin runtse jikinka har sai cinyoyinka sun kasance aƙalla daidai da ƙasa. Wannan yana tabbatar da cewa kuna shiga quadriceps, hamstrings, da glutes yadda ya kamata. Kuskure na yau da kullun ba squatting low isa, wanda zai iya iyakance amfanin motsa jiki.
- Fasahar Numfashi: Shaka yayin da kake runtse jikinka da fitar numfashi yayin da kake turawa sama
Barbell Tsaftace-riko Front Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Tsaftace-riko Front Squat?
Ee, masu farawa za su iya yin aikin Barbell Clean-grip Front Squat. Duk da haka, yana da mahimmanci a fara da ƙananan nauyi kuma a mai da hankali kan tsari da fasaha mai kyau don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum ya jagorance ku ta hanyar motsa jiki da farko. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.
Me ya sa ya wuce ga Barbell Tsaftace-riko Front Squat?
- Kettlebell Front Squat: Maimakon ƙwanƙwasa, wannan bambancin yana amfani da kettlebells da ke riƙe a cikin matsayi, wanda zai iya taimakawa wajen inganta ƙarfin riko da kwanciyar hankali.
- Zercher Squat: A cikin wannan bambance-bambancen, ana gudanar da barbell a cikin maƙarƙashiyar gwiwar hannu, wanda zai iya taimakawa wajen shiga jikin ku da na sama fiye da squat na gaba na gargajiya.
- Cross-Grip Front Squat: Wannan bambancin ya haɗa da ketare hannayen ku da kuma sanya hannayenku a saman katako, wanda zai iya zama mafi dadi ga waɗanda ke da iyakacin motsin wuyan hannu.
- Tsabtace Tsabtace Tsabtace Tsabtace Tsabtace Gaban Squat: Wannan motsa jiki ne na gama gari inda kuke yin gaban gaba tare da dumbbell ko kettlebell a hannu ɗaya, wanda zai iya taimakawa wajen haɓaka daidaituwa.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Tsaftace-riko Front Squat?
- Deadlift na iya zama babban ƙari saboda yana mayar da hankali ga tsokoki na baya kamar glutes da hamstrings, yana ba da ma'auni ga ƙwanƙwasa na gaba na quad-mafi rinjaye da kuma inganta ƙarfin jiki gaba ɗaya.
- Layin Barbell wani motsa jiki ne na ƙarin aiki yayin da yake aiki akan tsokoki na baya, yana haɓaka ikon jiki don kula da madaidaiciyar matsayi yayin squat na gaba da haɓaka cikakkiyar kwanciyar hankali.
Karin kalmar raɓuwa ga Barbell Tsaftace-riko Front Squat
- Barbell Front Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Thighs motsa jiki tare da Barbell
- Tsaftace-riko gaban Squat dabara
- Ayyukan motsa jiki don ƙafafu
- Gaban Squat tsoka ginin
- Quadriceps barbell motsa jiki
- Thighs suna ƙarfafawa tare da Front Squat
- Motsa jiki mai tsaftar Barbell
- Tsananin motsa jiki na ƙafa tare da Barbell.