Barbell zuru ezu 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 zuru ezu squat
The Barbell Full Squat bụ ọzụzụ ọzụzụ ike zuru oke nke na-elekwasị anya quadriceps, hamstrings, na glutes, ma na-etinyekwa isi na azụ azụ. Ọ dabara maka onye ọ bụla site na ndị mbido ruo ndị na-eme egwuregwu dị elu, n'ihi na enwere ike ịhazi ya na ọkwa mgbatị ahụ na ebumnuche onye ọ bụla. Mmega ahụ a bara uru maka ndị chọrọ iwulite ike ahụ dị ala, meziwanye mmegharị ahụ, na ịkwalite arụmọrụ egwuregwu n'ozuzu ya.
Kubahiriza: Ijambo kwa Ikirari Barbell zuru ezu squat
- Guzo ọtọ chere ihu n'elu mgbịrịgba ahụ, gbasaa ụkwụ gị n'obosara n'ubu, na ọbọgwụ n'okpuru ụlọ mmanya iji tinye ya n'azụ ubu gị, dị n'okpuru olu.
- Jide aka abụọ jide ogbe ahụ nke ọma, bulite ya n'ogbe ahụ site n'ịgbatị ụkwụ gị, wee mee otu nzọụkwụ ma ọ bụ abụọ azụ iji guzobe onwe gị.
- Jiri nwayọọ gbadaa ikpere gị wee wetuo ahụ gị ka à ga-asị na ị na-anọdụ ala azụ n'oche, na-eme ka azụ gị kwụ ọtọ na obi elu ruo mgbe apata ụkwụ gị na-adakọ n'ala.
- Tinye ụkwụ n'ikiri ụkwụ gị ka ịlaghachi n'ọnọdụ guzoro ọtọ, hụ na ekpochighị ikpere gị n'elu, ma megharịa mgbatị ahụ ugboro ole achọrọ.
Komeza kuganiriza Barbell zuru ezu squat
- Ndobe Ogwe Kwesịrị Ekwesị: Ogwe mmanya kwesịrị ịdị n'akụkụ elu nke azụ gị, ọ bụghị n'olu gị. Ekwesịrị ijide ya na njide ka obosara karịa obosara ubu. Ọnọdụ a na-enyere aka izere nsogbu na-adịghị mkpa n'olu na ubu gị.
- Nọgide na-anọpụ iche Spine: Ọ dị mkpa idowe ọkpụkpụ azụ na-anọpụ iche n'oge mmega ahụ. Zere ịgbachi azụ gị ma ọ bụ kpachie ya nke ukwuu. Mmejọ a na-emekarị nwere ike ibute mmerụ ahụ dị njọ n'azụ. Tinye aka gị n'isi ma mee ka obi gị dị elu iji nyere aka ịnọgide na-enwe ọnọdụ a.
- Omimi nke Squat: Ebumnuche iji weda ahụ gị ruo mgbe úkwù gị dị n'okpuru ikpere gị. Nke a bụ squat zuru oke. Ọkara squats ma ọ bụ nkeji iri na ise bụ mmejọ a na-emekarị ma ghara itinye aka na ya
Barbell zuru ezu squat Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Barbell zuru ezu squat?
Ee, ndị mbido nwere ike ịme mmega ahụ Barbell Full Squat, mana ọ dị mkpa ịmalite site na ịdị arọ dị arọ ma lekwasị anya n'ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ na-enye aka ịnweta onye nkuzi ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ nyere gị aka ma ọ bụ duzie gị na mbụ. Ka ị na-enweta ike na obi ike, ị nwere ike jiri nwayọọ nwayọọ mụbaa ibu arọ.
Ibintu byinshi bijyanye no kwa Barbell zuru ezu squat?
- Igbe Squat: Na mgbanwe a, ị na-agbada ruo mgbe glutes gị metụrụ igbe ma ọ bụ bench n'azụ gị, nke na-enyere aka ime ka ọdịdị na omimi zuru oke.
- Overhead Squat: Mgbanwe a siri ike na-agụnye ijide ihe mgbochi n'elu n'ime mmegharị ahụ dum, na-etinye ọ bụghị naanị ahụ gị dị ala, kamakwa ubu gị, ogwe aka na isi gị.
- Zercher Squat: Squat a na-agụnye ijide mgbịrịgba n'ime crook nke ikpere gị, na-abawanye ihe isi ike na itinye aka na biceps na aka gị.
- Goblet Squat: Ọ bụ ezie na a na-ejikarị kettlebell ma ọ bụ dumbbell eme ya, a pụkwara ime squat a site na mgbịrịgba nke a na-etinye na ya n'ime obi gị, na-akwalite ọdịdị dị mma na omimi.
Ibintu byiza bikanagorwa Barbell zuru ezu squat?
- Lunges, mmega ahụ ọzọ metụtara ya, nwere ike ịkwalite uru nke Barbell Full Squat site n'ịrụ ọrụ ụkwụ ọ bụla n'otu n'otu, nke nwere ike inye aka dozie ahụghị ahụ ike ma melite nkwụsi ike, ma dị mkpa maka ịme squats n'enweghị nsogbu na nke ọma.
- Ndị nwụrụ anwụ nwere ike ịkwado Barbell Full Squats site n'ịkwalite azụ azụ, hamstrings na glutes, nke dị oké mkpa maka ịnọgide na-enwe ọdịdị dị mma n'oge squats na iji zere mmerụ ahụ, ma na-eme ka ike na ike ahụ dịkwuo mma.
Amakuru ashobora gutuma Barbell zuru ezu squat
- Barbell Squat mgbatị ahụ
- Mmega ahụ na-eme ka Quadriceps dị ike
- Toning apata ụkwụ na Barbell
- Usoro Squat zuru ezu
- Mmega ahụ Barbell maka Ụkwụ
- Arụ ọrụ squat siri ike
- Quadriceps Barbell Squat
- Mmega ahụ ụlọ apata
- Usoro Barbell Squat zuru ezu
- Quadriceps na apata ụkwụ na-arụ ọrụ na Barbell