Barbell Bench Squat
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Ukuxhumana kwe Barbell Bench Squat
Barbell Bench Squat ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri minofu yapansi ya thupi kuphatikizapo quadriceps, glutes, ndi hamstrings. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, monga kulemera kungasinthidwe malinga ndi mphamvu za munthu. Zochita zolimbitsa thupizi nthawi zambiri zimaphatikizidwa muzochita zolimbitsa thupi chifukwa sizimangowonjezera mphamvu za minofu ndi kupirira, komanso zimathandizira kukhazikika, kukhazikika, komanso kugwirizanitsa thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Squat
- Yambani pokhazikitsa barbell yanu pa squat rack pafupi kutalika kwa chifuwa.
- Imani moyang'anizana ndi barbell, sunthani pansi pake ndikuyiyika kumbuyo kwanu, pansi pa khosi.
- Gwirani kachitsuloko ndi manja anu mokulirapo kuposa m'lifupi mwake m'lifupi, kwezani pachoyikapo powongola miyendo yanu, ndikubwerera mmbuyo kuchokera pachiyikapo.
- Imani ndi mapazi anu motalikirana m'lifupi m'lifupi, zala zanu zolozera pang'ono. Awa ndi malo anu oyambira.
- Pindani m'chiuno ndi mawondo anu kuti muchepetse thupi lanu momwe mungathere (cholinga choti ntchafu zikhale zofanana ndi pansi), kusunga msana wanu molunjika ndi chifuwa. Kankhirani mawondo anu kunja pamene mukutsika.
- Kankhani
Izinto zokwenza Barbell Bench Squat
- Mawonekedwe Olondola: Sungani msana wanu mowongoka ndi pachifuwa mukuchita masewera olimbitsa thupi. Mukatsitsa thupi lanu, ntchafu zanu ziyenera kufanana ndi pansi. Pewani kutsamira patsogolo kwambiri kapena kuzungulira msana wanu, chifukwa izi zingayambitse kuvulala.
- Mayendedwe Oyendetsedwa: Onetsetsani kuti mukuwongolera mayendedwe anu potsika ndi mmwamba. Kulakwitsa kofala ndikutsika mwachangu ndikubwerera m'mwamba. Izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi, komanso kumawonjezera chiopsezo cha kuvulala.
- Njira Yopumira: Pumirani pamene mukutsitsa thupi lanu, ndi kupuma
Barbell Bench Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Bench Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Bench Squat. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena ngakhale barbell mpaka mutapeza mawonekedwewo molondola. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani kuti musavulale. Nthawi zonse kumbukirani, chofunikira ndikuwonjezera kulemera pang'onopang'ono pamene mukukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Squat?
- Bokosi Squat: Pakusiyana uku, mumagwada mpaka mutakhala pa bokosi kapena benchi, zomwe zimathandiza kukonza mawonekedwe anu ndi kuya.
- Zercher Squat: Kusiyanasiyana kwa squat kumeneku kumaphatikizapo kugwiritsira ntchito barbell mu khola la zigongono zanu, zomwe zimayang'ana pakati ndi kumtunda kwa thupi lanu.
- Squat Pamwamba: Kusintha kwapamwamba kumeneku kumafuna kuti mugwiritse ntchito barbell pamwamba pa mutu wanu panthawi yonse ya squat, zomwe zimasokoneza kwambiri mphamvu zanu, kuyenda, ndi mphamvu zanu.
- Imani Squat: Pakusiyana uku, mumayima pansi pa squat musanadzuke m'mwamba, zomwe zimawonjezera nthawi pansi pa zovuta komanso zimapangitsa mphamvu ndi bata.
Izinto zokufunda ezishisa ezivumelekile Barbell Bench Squat?
- Mapapu ndi ntchito ina yabwino yomwe imathandizira Barbell Bench Squats, chifukwa imayang'ana magulu akuluakulu a minofu monga ma quads, glutes, ndi hamstrings, komanso amapangitsa kuti azikhala okhazikika komanso okhazikika, omwe ndi ofunikira kwambiri pochita masewera olimbitsa thupi molondola.
- Kukweza kwa ng'ombe ndikowonjezera kopindulitsa kwa Barbell Bench Squats pamene amalimbitsa minofu ya m'munsi ya mwendo, yomwe nthawi zambiri imanyalanyazidwa mu squats, ndipo izi zimatha kupititsa patsogolo mphamvu ya miyendo yonse ndi kukhazikika panthawi ya squatting.
Amaxabiso angamahlekwane kanye Barbell Bench Squat
- Zolimbitsa thupi za Barbell Bench Squat
- Zochita zolimbitsa m'chiuno
- Zochita za Barbell za m'chiuno
- Kugwada ndi barbell
- Njira ya Barbell Bench Squat
- Zolimbitsa thupi za Barbell zolimbitsa thupi
- Zochita zolozera m'chiuno ndi barbell
- Momwe mungachitire Barbell Bench Squat
- Barbell Bench Squat ya minofu ya m'chiuno
- Maphunziro amphamvu ndi Barbell Bench Squat.