Barbell Bench Front Squat
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Ukuxhumana kwe Barbell Bench Front Squat
Barbell Bench Front Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma quadriceps, glutes, ndi core, komanso kuchitapo kanthu kumtunda. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zamunthu payekha. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungakuthandizeni kulimbitsa thupi, kuwongolera bwino, kukulitsa kukhazikika kwapakati, ndikulimbikitsa kukula kwa minofu yonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Front Squat
- Gwirani manja anu pamwamba pa bar kuti muteteze ndikuchotsa pachoyikapo, kenaka bwererani pang'onopang'ono kapena ziwiri kuti muchotse choyikapo ndikuyika mapazi anu m'lifupi-m'lifupi ndi zala zanu zolozera kunja.
- Yambani squat mwa kukankhira m'chiuno mwanu ndikuweramitsa mawondo anu, kutsitsa thupi lanu momwe mungathere popanda kusokoneza kaimidwe kanu, pamene mukusunga barbell.
- Imani pang'onopang'ono pansi pa squat yanu, kuonetsetsa kuti ntchafu zanu zikufanana pansi kapena kutsika ngati mungathe kuziwongolera.
- Kanikizani zidendene zanu kuti mubwerere pomwe mukuyambira, ndikusunga pachimake chanu komanso msana wanu molunjika mumayendedwe onse. Bwerezani chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Barbell Bench Front Squat
- Kuzama kwa Squat: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, yesetsani kuchita masewera olimbitsa thupi motsika momwe mungathere pamene mukusunga mawonekedwe abwino. Komabe, pewani kutsika kwambiri chifukwa zitha kuvulaza. Mantchafu anu ayenera kukhala ofanana ndi pansi pansi pa squat.
- Yesetsani Kuyenda: Osathamangira masewera olimbitsa thupi. Dzichepetseni pang'onopang'ono ndikukankhira mmwamba ndikuwongolera. Izi zidzakuthandizani kuti mukhalebe oyenerera komanso kupewa kuvulala.
- Osakweza Kulemera Kwambiri: Kulakwitsa kofala ndikuyesa kukweza zolemetsa posachedwa. Yambani ndi kulemera komwe mungathe kuyendetsa bwino kwa 10-12 reps ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
- Kutenthetsa: Kutentha nthawi zonse
Barbell Bench Front Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Bench Front Squat?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Bench Front Squat. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe olondola kuti asavulale. Ndikulimbikitsidwanso kukhala ndi mphunzitsi kapena wodziwa zambiri kuti atsogolere ntchitoyi mpaka atakhala omasuka kuchita okha.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Front Squat?
- Kettlebell Front Squat: Kusiyanaku kumaphatikizapo kunyamula kettlebell m'dzanja lililonse pamlingo wa phewa pamene ukuchita squat.
- Goblet Front Squat: Mu kusiyana kumeneku, dumbbell imodzi kapena kettlebell imagwiridwa ndi manja onse pa chifuwa panthawi ya squat.
- Zercher Squat: Uku ndikusintha kopitilira muyeso komwe barbell imagwiridwa mokhotakhota m'miyendo yanu, pachifuwa chanu, mukugwada.
- Front Squat yokhala ndi Resistance Band: Kusinthaku kumawonjezera magulu otsutsa ku barbell, kumapereka kukangana kosalekeza panthawi yonse ya squat.
Izinto zokufunda ezishisa ezivumelekile Barbell Bench Front Squat?
- The Overhead Press ndi ntchito yopindulitsa yomwe imathandizira Barbell Bench Front Squat mwa kulimbikitsa mapewa ndi kumtunda kwa thupi, zomwe zimagwira ntchito pogwira ndi kulamulira barbell panthawi ya squat.
- Mapapu amaphatikizanso ndi Barbell Bench Front Squat pamene amayang'ana magulu ofanana a minofu, monga ma quads, hamstrings, ndi glutes, kupititsa patsogolo mphamvu ya mwendo ndi kukhazikika, ndikuthandizira kupanga squat yogwira mtima kwambiri.
Amaxabiso angamahlekwane kanye Barbell Bench Front Squat
- Barbell Bench Front Squat yolimbitsa thupi
- Zochita zolimbitsa thupi za Quadriceps
- Kulimbitsa thupi pantchafu ndi barbell
- Zochita za Barbell za miyendo
- Front Squat pogwiritsa ntchito barbell
- Chizolowezi cha Barbell Bench Squat
- Kulimbitsa ntchafu ndi Barbell Squat
- Kulimbitsa thupi kwa Quadriceps ndi barbell
- Njira ya Barbell Bench Front Squat
- Kulimbitsa thupi kwa miyendo ndi Barbell Bench Front Squat