Barbell Clean-grip Front Squat
Umakhi woMsebenzi
Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Barbell Clean-grip Front Squat
Barbell Clean-grip Front Squat ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikiza ma quads, hamstrings, glutes, ndi core, omwe amapereka mphamvu komanso kupirira. Ndioyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kuchuluka kwake kosinthika. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu za thupi lawo, kukulitsa kukhazikika kwapakati, komanso kulimbikitsa kaimidwe kabwinoko.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Clean-grip Front Squat
- Chotsani barbell pachoyikapo pokankhira mmwamba ndi kumbuyo pang'ono, kenaka mutenge sitepe imodzi kapena ziwiri kuti muchotse choyikapo; imirirani ndi mapazi anu motalikirana m’lifupi m’lifupi, zala zolozera pang’ono, ndipo onetsetsani kuti belulo likutsamira kutsogolo kwa mapewa anu, zigongono zanu zikulozera kutsogolo ndi mmwamba.
- Pang'onopang'ono tsitsani thupi lanu mu squat, kusunga chifuwa chanu ndi msana wanu molunjika, mwa kukankhira m'chiuno mwanu ndikugwada mawondo anu; pitirizani pansi mpaka ntchafu zanu zikhale zofanana ndi pansi kapena pansi ngati mungathe.
- Imani pang'onopang'ono pansi pa squat, kenaka kanikizani zidendene zanu kuti muthamangitse thupi lanu kumalo oyambira, kusunga zigono zanu mmwamba nthawi yonse yoyenda kuti muwonetsetse kuti bala.
Izinto zokwenza Barbell Clean-grip Front Squat
- Grip ndi Elbow Position: Gwirani barbell ndikugwira bwino, kutanthauza kuti zala zanu ziyenera kukhala pansi pa barbell ndipo zigono zanu zikulozera kutsogolo. Izi zimathandiza kuti pakhale kulamulira bwino komanso kukhazikika. Pewani kulola kuti zigongono zanu zigwere panthawi yochita masewera olimbitsa thupi chifukwa izi zitha kupangitsa kuti bar igubuduke ndikukukakamizani m'manja ndi mapewa anu.
- Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Izi zimatsimikizira kuti mukugwiritsa ntchito quadriceps, hamstrings, ndi glutes bwino. Kulakwitsa kofala sikukhala pansi mokwanira, zomwe zingachepetse phindu la masewera olimbitsa thupi.
- Njira Yopumira: Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukukankhira mmwamba
Barbell Clean-grip Front Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Clean-grip Front Squat?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Clean-grip Front Squat. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera ndi njira kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi wanu kapena munthu wodziwa kukutsogolerani poyambira. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Clean-grip Front Squat?
- Kettlebell Front Squat: M'malo mwa barbell, kusinthaku kumagwiritsa ntchito ma kettlebell omwe amakhala pamalo otchingira, omwe angathandize kukonza mphamvu zogwira komanso kukhazikika kwa mapewa.
- Zercher Squat: Mwakusiyana uku, barbell imagwiridwa m'miyendo yanu, zomwe zingathandize kugwirizanitsa pakati ndi thupi lanu lapamwamba kuposa squat yakutsogolo.
- Cross-Grip Front Squat: Kusinthaku kumaphatikizapo kuwoloka manja anu ndikuyika manja anu pamwamba pa barbell, zomwe zingakhale zomasuka kwa iwo omwe ali ndi manja ochepa.
- Single-Arm Clean Grip Front Squat: Uku ndi masewera olimbitsa thupi omwe mumachita squat yakutsogolo ndi dumbbell kapena kettlebell m'dzanja limodzi, zomwe zingathandize kuwongolera bwino.
Izinto zokufunda ezishisa ezivumelekile Barbell Clean-grip Front Squat?
- The Deadlift ikhoza kukhala yowonjezera kwambiri chifukwa imayang'ana minofu yam'mbuyo yam'mbuyo monga glutes ndi hamstrings, kupereka malire kwa quad-dominant front squat ndi kupititsa patsogolo mphamvu zapansi za thupi lonse.
- Barbell Row ndi ntchito ina yowonjezera pamene imagwira ntchito pamsana wam'mbuyo, kumapangitsa kuti thupi likhale lolimba panthawi ya squat yakutsogolo ndikuwongolera kukhazikika kwapakati.
Amaxabiso angamahlekwane kanye Barbell Clean-grip Front Squat
- Barbell Front Squat yolimbitsa thupi
- Zochita zolimbitsa thupi za Quadriceps
- Kulimbitsa ntchafu ndi Barbell
- Njira yoyeretsa Front Squat
- Zochita za Barbell za miyendo
- Kumanga minofu ya Front Squat
- Quadriceps Barbell Workout
- Kulimbitsa ntchafu ndi Front Squat
- Zochita zolimbitsa thupi za Barbell
- Kulimbitsa mwendo kwambiri ndi Barbell.