Barbell Bench Squat
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Barbell Bench Squat
Barbell Bench Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso amathandizira pachimake ndikuwongolera bwino. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kutengera mphamvu yamunthu payekha komanso milingo yolimbitsa thupi. Anthu angafune kuchita masewero olimbitsa thupi chifukwa sikuti amathandiza kuti thupi likhale lolimba komanso kuti minofu ikhale yochepa, komanso imapangitsa kuti munthu akhale ndi thanzi labwino pazochitika za tsiku ndi tsiku komanso kusintha thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Bench Squat
- Gona lathyathyathya pa benchi, mapazi pansi.
- Gwirani belo ndi manja otalikirapo pang'ono kuposa m'lifupi mwake mapewa.
- Kwezani barbell pachoyikapo ndikuchigwira molunjika pachifuwa chanu ndi manja anu atatambasula.
- Tsitsani barbell pachifuwa chanu mowongolera.
- Kanikizani barbell mpaka pomwe mukuyambira, mukutambasula manja anu mokwanira koma osatseka zigono zanu. Barbell Squat:
- Yambani ndi kuyimirira molunjika, mapazi m'lifupi m'lifupi motalikirana, ndi barbell ili kumbuyo kwanu.
- Sungani msana wanu molunjika ndikugwada pa mawondo ndi m'chiuno ngati kuti mwakhalanso pampando.
- Tsitsani thupi lanu mpaka ntchafu zanu zifanane ndi pansi, ndikuyika mawondo anu pamapazi anu.
Izinto zokwenza Barbell Bench Squat
- Kutenthetsa: Muzitenthetsa nthawi zonse musananyamule zolemera. Izi zitha kupewa kuvulala ndikuwongolera magwiridwe antchito anu. Mutha kuchita masewera olimbitsa thupi opepuka kwa mphindi 5-10 kapena kuchita masewera olimbitsa thupi kuti mukonzekere minyewa yanu yolimbitsa thupi.
- Kuwonjezeka Kwapang'onopang'ono Kwa Kunenepa: Kulakwitsa kwina kofala ndikukweza kulemera kwambiri posachedwa. Yambani ndi kulemera komwe mungathe kupirira bwino ndipo pang'onopang'ono muwonjezere pamene mukukula. Izi zidzateteza kuvulala ndikuwonetsetsa kuti mukupanga mphamvu osati kungolimbitsa minofu yanu.
- Njira Yopumira: Kupuma ndikofunikira pamasewera aliwonse, koma makamaka pakuphunzitsa mphamvu. Inu
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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Oyambanso ayenera kuganiziranso kukhala ndi spotter kapena kugwiritsa ntchito squat rack kuti atetezeke. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti mudziwe njira yoyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Bench Squat?
- Squat Pamwamba: Mwakusiyana uku, mumagwiritsa ntchito barbell pamwamba pa mutu wanu panthawi yonseyi, zomwe zimatsutsa kukhazikika kwanu ndikuwongolera mapewa anu ndi minofu yapakati.
- Bokosi Squat: Izi zimaphatikizapo kugwada pansi pa bokosi kapena benchi musanayime, zomwe zingathandize kukonza kuya kwake ndi mawonekedwe anu a squat.
- Zercher Squat: Apa, mumagwiritsa ntchito barbell m'miyendo yanu, yomwe imayang'ana pakatikati ndi thupi lanu lakumtunda kuwonjezera pa miyendo yanu.
- Goblet Squat: Mwakusiyana uku, mumagwiritsa ntchito barbell molunjika kutsogolo kwa chifuwa chanu, zomwe zingathandize kukonza mawonekedwe anu ndikuwongolera quadriceps ndi glutes.
Izinto zokufunda ezishisa ezivumelekile Barbell Bench Squat?
- Mapapu ndi ntchito ina yomwe imathandizira Barbell Bench Squats, chifukwa imayang'ananso minofu yapansi ya thupi kuphatikizapo quadriceps, hamstrings, ndi glutes, koma imaphatikizaponso kukhazikika komanso kukhazikika, kupititsa patsogolo mbali yolimbitsa thupi.
- Zochita za Leg Press zimakwaniritsa Barbell Bench Squat podzipatula magulu a minofu omwewo - quadriceps, hamstrings, ndi glutes - m'malo olamulidwa kwambiri, kulola katundu wolemetsa komanso kukula kwa minofu.
Amaxabiso angamahlekwane kanye Barbell Bench Squat
- Barbell Squat Workout
- Quadriceps Kulimbitsa Zolimbitsa Thupi
- Thupi Toning ndi Barbell
- Barbell Bench Squat Technique
- Lower Body Workout ndi Barbell
- Zochita Zolimbitsa Thupi za Barbell Pantchafu
- Maphunziro a Quadriceps ndi Barbell
- Kuphunzitsa Mphamvu Barbell Squat
- Gym Workout ya Quadriceps
- Maphunziro a Barbell Bench Squat