The Barbell Front Bench Squat bụ mmega ahụ na-ewuli elu nke na-elekwasị anya na quadriceps, glutes, na isi, ma na-etinyekwa ahụ elu. Mmega ahụ dabara adaba maka ndị mbido na ndị na-eme egwuregwu dị elu, n'ihi na enwere ike ịmegharị ya ngwa ngwa ka ọ dabara na ọkwa ahụike nke onye ọ bụla. Ndị mmadụ n'otu n'otu nwere ike ịhọrọ itinye mmega ahụ n'ime usoro ha na-eme iji kwalite ike ahụ dị ala, kwalite nkwụsi ike nke isi, ma kwalite ọnọdụ ahụ ka mma.
Kubahiriza: Ijambo kwa Ikirari Barbell Front Bench Squat
Site n'ọbụ aka gị chere ihu n'elu, jide ogwe aka gị na-atụ aka n'ihu na ogwe ahụ dabere n'ubu ihu gị, wee bulite ya na akwa ahụ site na ibu ụzọ jiri ụkwụ gị na-ebugharị ma n'otu oge ahụ gbatịa ọkpụkpụ gị.
Wepụ n'ogbe ahụ wee dowe ụkwụ gị n'ụkwụ gị site na iji nguzo dị n'obosara n'obosara na mkpịsị ụkwụ na-egosi ntakịrị.
Jiri nwayọ wetuo ahụ gị site n'ihu ikpere na úkwù dị ka a ga-asị na ị ga-anọdụ ala n'azụ gị, na-eme ka azụ kwụ ọtọ na mgbịrịgba ahụ n'otu ebe n'ubu gị.
Gaa n'ihu ruo mgbe akụkụ dị n'agbata ụkwụ elu na ụmụ ehi na-aghọ ntakịrị ihe na-erughị ogo 90, wee welie ahụ gị azụ na mmalite site na ịkwanye ala na ikiri ụkwụ ma ọ bụ n'etiti ụkwụ gị ka ị na-agbazi ụkwụ ma gbasaa hips. .
Komeza kuganiriza Barbell Front Bench Squat
** Njide na nkwụchi aka ***: Mgbe ị na-ejide mmanya, aka gị kwesịrị ịdị ntakịrị obosara karịa obosara ubu. Mgbọrọgwụ ahụ kwesịrị ịdakwasị n'ubu ihu gị, na ikpere gị na-atụ aka n'ihu ma na-adị elu n'oge a na-ebuli elu. Otu ndudue a na-enwekarị bụ ikwe ka ikpere gị daa ka ị na-akpụ akpụ, nke nwere ike iduga n'okirikiri na-agbagharị ma ghara ịchịkwa ya.
** Ndokwa n'ụkwụ ***: Ụkwụ gị kwesịrị ịdị n'obosara n'obosara na mkpịsị ụkwụ gị tụrụ ntakịrị. Nke a na-enyere aka ịnọgide na-enwe nguzozi ma na-enye ohere maka squat miri emi. Zere inwe ụkwụ gị dị warara ma ọ bụ obosara nke ukwuu n'ihi na ọ nwere ike ibute enweghị ntụkwasị obi na mgbakasị ikpere gị.
** Nọgide na-anọpụ iche Spine ***: Debe obi gị elu na nke gị
Barbell Front Bench Squat Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Barbell Front Bench Squat?
Ee, ndị mbido nwere ike ịme mmega ahụ Barbell Front Bench Squat. Otú ọ dị, ọ dị mkpa ịmalite na ịdị arọ dị arọ iji hụ na ụdị kwesịrị ekwesị ma gbochie mmerụ ahụ. A na-atụ aro ka ịnwe onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ nọ ya iji nye nduzi ma hụ na nchekwa. Dị ka ọ dị na mmega ahụ ọ bụla, ọ dị mkpa iji kpoo ọkụ nke ọma tupu oge eruo na ige ahụ gị ntị ka ị ghara imebiga ihe ókè.
Ibintu byinshi bijyanye no kwa Barbell Front Bench Squat?
The Overhead Squat bụ mgbanwe ọzọ ebe ị na-ejide mgbịrịgba n'elu na ogwe aka gị gbatịpụrụ n'ụzọ zuru ezu n'ime mmegharị ahụ dum.
Zercher Squat chọrọ ka ijide mgbịrịgba ahụ n'ime crook nke ikpere gị, nso n'obi gị, na-agbakwunye nnukwu ahụ dị elu na isi ihe ịma aka na mmega ahụ.
The Front Box Squat gụnyere ịkụda ala ruo mgbe hips metụrụ igbe ma ọ bụ bench, wee gbawaa azụ, nke nwere ike inye aka melite ike na ike gị.
The Paused Front Squat bụ mgbanwe ebe ị na-akwụsịtụ na ala nke squat maka sekọnd ole na ole tupu ebilite azụ, na-abawanye oge n'okpuru esemokwu na njikọ anụ ahụ.
Ibintu byiza bikanagorwa Barbell Front Bench Squat?
Akpụkpọ anụ bụ mmega ahụ ọzọ na-ejikọta nke ọma na Barbell Front Bench Squat ka ha na-elekwasị anya na quadriceps, glutes, na hamstrings, na-enyere aka melite nguzozi na nhazi nke dị mkpa maka ịmepụta squats nke ọma.
The Overhead Press bụ mmega ahụ bara uru ijikọ ya na Barbell Front Bench Squat ka ọ na-ewusi ubu na azụ elu ike, na-eme ka ike gị jide barbell n'ihu squat.