Barbell dị ọcha-jide ihu squat
Ubwoko bw'ibiharuro
AgacheGwọdọ lapo, Nkụsịosimiri
IbikoreshoIgbo: Ihe nnukwu nri nke a bụ ịdị ndị na-eme n̄kpịsị.
Ibiharuro rishaGluteus Maximus, Quadriceps
Ibiharuro ribiriAdductor Magnus, Soleus
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Barbell dị ọcha-jide ihu squat
Barbell Clean-grip Front Squat bụ mmega ahụ zuru oke nke na-elekwasị anya n'ọtụtụ akwara, gụnyere quads, hamstrings, glutes, na isi, na-enye nnukwu ike na ntachi obi mgbatị. Ọ dabara ma ndị mbido na ndị na-anụ ọkụ n'obi maka ahụike n'ihi ịdị arọ ya nwere ike ịgbanwe. Ndị mmadụ n'otu n'otu nwere ike ịhọrọ mmega ahụ iji meziwanye ike ahụ ha dị ala, kwalite nkwụsi ike nke isi, ma kwalite ọkwa ka mma.
Kubahiriza: Ijambo kwa Ikirari Barbell dị ọcha-jide ihu squat
- Wepụ ihe mgbochi ahụ site n'ịkwalite elu na ntakịrị azụ, wee mee otu nzọụkwụ ma ọ bụ abụọ azụ iji kpochapụ akwa ahụ; guzoro n'ụkwụ gị n'obosara n'ubu, tụọ mkpịsị ụkwụ gị ntakịrị, wee hụ na mgbịrịgba ahụ na-adabere n'ihu ubu gị, na ikiaka gị na-atụ aka n'ihu na elu.
- Jiri nwayọ wedata ahụ gị n'ime squat, na-eme ka obi gị dị elu na azụ gị kwụ ọtọ, site n'ịkwanye úkwù gị azụ na ịgbada ikpere gị; gaa n'ihu ruo mgbe apata ụkwụ gị dabara na ala ma ọ bụ gbadaa ma ọ bụrụ na ị nwere ike.
- Kwụsịtụ obere oge na ala nke squat ahụ, wee banye n'ikiri ụkwụ gị iji mee ka ahụ gị laghachi azụ n'ọnọdụ mmalite, na-echekwa ikpere gị elu n'oge mmegharị ahụ iji hụ na mmanya ahụ.
Komeza kuganiriza Barbell dị ọcha-jide ihu squat
- Njide na ọnọdụ aka: Jide mgbịrịgba ahụ na njide dị ọcha, nke pụtara mkpịsị aka gị kwesịrị ịdị n'okpuru mgbịrịgba na ikiaka gị na-atụ aka n'ihu. Nke a na-enye ohere maka njikwa na nkwụsi ike ka mma. Zere ikwe ka ikpere gị daa n'oge mmega ahụ n'ihi na nke a nwere ike ime ka mmanya ahụ tụgharịa ma tinye nrụgide na nkwojiaka na ubu gị.
- Omimi nke Squat: Buru n'uche iwetu ahụ gị ruo mgbe apata ụkwụ gị dị ma ọ dịkarịa ala na ala. Nke a na-achọpụta na ị na-etinye aka na quadriceps, hamstrings, na glutes nke ọma. Otu ndudue a na-emekarị bụ ịghara ịgbasa ala nke ọma, nke nwere ike igbochi uru nke mgbatị ahụ.
- Usoro iku ume: iku ume ka ị na-ewetu ahụ gị ma na-eku ume ka ị na-akwali azụ elu
Barbell dị ọcha-jide ihu squat Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Barbell dị ọcha-jide ihu squat?
Ee, ndị mbido nwere ike ịme mmega ahụ Barbell Clean-grip Front Squat. Otú ọ dị, ọ dị mkpa ịmalite site na ihe dị arọ ma lekwasị anya na ụdị na usoro kwesịrị ekwesị iji zere mmerụ ahụ. A na-atụ aro ka ịnwe onye nkuzi nkeonwe ma ọ bụ onye nwere ahụmahụ na-eduzi gị na mmega ahụ na mbụ. Na-echeta mgbe niile ka ị na-ekpo ọkụ tupu ịmalite usoro mmega ahụ ọ bụla.
Ibintu byinshi bijyanye no kwa Barbell dị ọcha-jide ihu squat?
- Kettlebell Front Squat: Kama ịgba egwu, mgbanwe a na-eji kettlebells ejidere n'ọkwa, nke nwere ike inye aka melite ike njide na nkwụsi ike ubu.
- Zercher Squat: Na mgbanwe a, a na-ejide mgbịrịgba ahụ na crook nke ikpere gị, nke nwere ike inye aka itinye aka na isi gị na elu ahụ karịa squat omenala.
- Cross-Grip Front Squat: Mgbanwe a gụnyere ịgafe ogwe aka gị na ịtụkwasị aka gị n'elu ụlọ mmanya, nke nwere ike ịka mma maka ndị nwere obere aka aka.
- Otu ogwe aka dị ọcha n'ihu squat: Nke a bụ mmega ahụ dị n'otu ebe ị na-eji dumbbell ma ọ bụ kettlebell na otu aka na-eme squat n'ihu, nke nwere ike inye aka melite nguzozi.
Ibintu byiza bikanagorwa Barbell dị ọcha-jide ihu squat?
- The Deadlift nwere ike ịbụ nnukwu mgbakwunye n'ihi na ọ na-elekwasị anya na akwara azụ azụ dị ka glutes na hamstrings, na-enye nguzozi na squat n'ihu quad na-achị ma na-emeziwanye ike ahụ dị ala.
- Ahịrị Barbell bụ mmega ahụ ọzọ na-akwado ya ka ọ na-arụ ọrụ na akwara azụ, na-eme ka ahụ nwee ike ịnọgide na-enwe ọnọdụ kwụ ọtọ n'oge squat n'ihu na imeziwanye nkwụsi ike n'ozuzu ya.
Amakuru ashobora gutuma Barbell dị ọcha-jide ihu squat
- Barbell Front Squat mgbatị ahụ
- Ihe omume ike nke Quadriceps
- Thighs mgbatị ahụ na Barbell
- Usoro squat ihu dị ọcha
- Barbell na-emega ahụ maka ụkwụ
- N'ihu Squat muscle ụlọ
- Quadriceps barbell mgbatị ahụ
- Akpụkpọ ụkwụ na-eji Front Squat na-ewusi ike
- Mmega ahụ nke Barbell dị ọcha
- Mgbatị ụkwụ siri ike na Barbell.