Barbell Bench Squat
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
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Ijambo ryo kuri Barbell Bench Squat
The Barbell Bench Squat bụ mgbatị ọzụzụ ike nke na-elekwasị anya na quadriceps, glutes, na hamstrings, ma na-etinyekwa isi ma na-emeziwanye nguzozi. Ọ dị mma maka ndị mbido na ndị na-anụ ọkụ n'obi dị elu dịka enwere ike gbanwee ya dabere na ike onye ọ bụla na ọkwa ahụike. Ndị mmadụ ga-achọ ịme mmega ahụ a n'ihi na ọ bụghị nanị na ọ na-enyere aka n'iwulite ike ahụ dị ala na ụbara anụ ahụ, kamakwa ọ na-eme ka ahụ dị mma maka ihe omume kwa ụbọchị ma na-eme ka nhazi ahụ dịkwuo mma.
Kubahiriza: Ijambo kwa Ikirari Barbell Bench Squat
- Dina ala n'azụ gị n'oche, ụkwụ kwụ ọtọ n'ala.
- Jide obere mgbịrịgba ka obosara karịa obosara ubu.
- Bulite mgbịrịgba ahụ n'ogbe ahụ wee jide ya kwụ ọtọ n'elu obi gị na-agbatị aka gị nke ọma.
- Wetuo mgbịrịgba ahụ n'obi gị n'ụzọ a na-achịkwa.
- Tinye mgbịrịgba ahụ n'azụ ruo ebe mmalite, gbatịa aka gị nke ọma mana anaghị ekpochikwa ikpere gị. Barbell Squat:
- Malite site n'iguzo ọtọ, ụkwụ n'obosara n'ubu, na mgbịrịgba ahụ dabere na azụ gị.
- Mee ka azụ gị kwụ ọtọ wee gbadaa n'ikpere na úkwù ka a ga-asị na ị na-anọdụ ala azụ n'oche.
- Wetuo ahụ gị ruo mgbe apata ụkwụ gị dabara na ala, na-etinye ikpere gị n'elu nkwonkwo ụkwụ gị
Komeza kuganiriza Barbell Bench Squat
- Na-ekpo ọkụ: Na-ekpo ọkụ mgbe niile tupu ibuli ibu dị arọ. Nke a nwere ike igbochi mmerụ ahụ ma melite arụmọrụ gị. Ị nwere ike ịme mgbatị cardio dị ọkụ maka nkeji 5-10 ma ọ bụ mee ụfọdụ squats dị arọ iji kwadebe akwara gị maka mgbatị ahụ.
- Mmụba nke nta nke nta n'ịdị arọ: Mmejọ ọzọ a na-ahụkarị bụ ibuli oke ibu ngwa ngwa. Malite na ibu ị nwere ike ijikwa nke ọma wee jiri nwayọọ nwayọọ na-abawanye ka ị na-esiwanye ike. Nke a ga-egbochi mmerụ ahụ wee hụ na ị na-ewuli ike karịa naanị imebi akwara gị.
- Usoro iku ume: iku ume dị mkpa na mmega ahụ ọ bụla, mana karịsịa na ọzụzụ ike. Inh
Barbell Bench Squat Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Barbell Bench Squat?
Ee, ndị mbido nwere ike ịme mgbatị ahụ Barbell Bench Squat. Otú ọ dị, ọ dị mkpa ịmalite na ịdị arọ dị arọ iji hụ na ụdị ziri ezi ma gbochie mmerụ ahụ. Ndị mbido kwesịkwara ịtụle inwe ntụpọ ma ọ bụ jiri akwa squat maka nchekwa. A na-atụ aro ka gị na onye ọkachamara ahụike ma ọ bụ onye na-enye ọzụzụ ga-ekwurịta ka ị mụta usoro ziri ezi.
Ibintu byinshi bijyanye no kwa Barbell Bench Squat?
- Overhead Squat: Na mgbanwe a, ị na-ejide mgbịrịgba ahụ n'elu isi gị n'oge mmegharị ahụ dum, nke na-ama aka nkwụsi ike gị ma na-elekwasị anya n'ubu na akwara gị.
- Igbe Squat: Nke a na-agụnye ịgbada n'elu igbe ma ọ bụ bench tupu ị kwụghachi azụ, nke nwere ike inye aka melite omimi na ọdịdị squat gị.
- Zercher Squat: N'ebe a, ị na-ejide mgbịrịgba n'ime crook nke ikpere gị, nke na-elekwasị anya na isi gị na elu ahụ na mgbakwunye na ụkwụ gị.
- Goblet squat: Na mgbanwe a, ị na-ejide mgbịrịgba ahụ kwụ ọtọ n'ihu obi gị, nke nwere ike inye aka melite ụdị gị ma lekwasị anya na quadriceps na glutes.
Ibintu byiza bikanagorwa Barbell Bench Squat?
- Lunges bụ mmega ahụ ọzọ na-emeju Barbell Bench Squats, ebe ha na-elekwasị anya na akwara anụ ahụ dị ala gụnyere quadriceps, hamstrings, na glutes, ma ha na-agụnyekwa nguzozi na nkwụsi ike, na-eme ka akụkụ ahụ dị mma na-arụ ọrụ.
- Ihe mmega ahụ nke Leg Press na-emeju Barbell Bench Squat site na ikewapụ otu ahụ ike - quadriceps, hamstrings, na glutes - na gburugburu ebe a na-achịkwa karịa, na-enye ohere maka ibu dị arọ na mmepe ahụ elekwasị anya karị.
Amakuru ashobora gutuma Barbell Bench Squat
- Barbell Squat mgbatị ahụ
- Mmega ahụ na-ewusi ike nke Quadriceps
- Toning apata ụkwụ na Barbell
- Usoro Barbell Bench Squat
- Mmega ahụ nke obere ahụ na Barbell
- Ihe omume Barbell maka apata ụkwụ
- Ọzụzụ Quadriceps na Barbell
- Ọzụzụ ike Barbell Squat
- Mgbatị mgbatị ahụ maka Quadriceps
- Barbell Bench Squat nkuzi