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Barbell Front Bench Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Barbell Front Bench Squat

Barbell Front Bench Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma quadriceps, glutes, ndi core, komanso kuchitapo kanthu kumtunda. Zochita izi ndizoyenera kwa oyamba kumene komanso othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magulu olimbitsa thupi. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti achepetse mphamvu zathupi, kulimbitsa kukhazikika kwapakati, ndikulimbikitsa kaimidwe kabwino ka thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Front Bench Squat

  • Manja anu akuyang'ana m'mwamba, gwirani zitsulozo ndi zigongono zanu zikuyang'ana kutsogolo ndipo kapamwamba kamakhala pamapewa anu akutsogolo, kenaka mutulutseni pachoyikapo poyamba kukankhira ndi miyendo yanu ndipo nthawi yomweyo mukuwongola torso yanu.
  • Chokani pachoyikapo ndikuyika miyendo yanu pogwiritsa ntchito kaimidwe kapakati pa phewa ndi zala zoloza pang'ono.
  • Pang'onopang'ono tsitsani thupi lanu popinda mawondo ndi m'chiuno ngati kuti mukhala kumbuyo ndi matako anu, kusunga msana wanu molunjika ndi barbell pamalo omwewo pamapewa anu.
  • Pitirizani pansi mpaka mbali yomwe ili pakati pa mwendo wapamwamba ndi ana a ng'ombe imakhala yocheperapo kuposa madigiri 90, kenaka kwezani thupi lanu kubwerera kumalo oyambira ndikukankhira pansi ndi chidendene kapena pakati pa phazi lanu pamene mukuwongola miyendo ndikuwonjezera chiuno. .

Izinto zokwenza Barbell Front Bench Squat

  • **Grip and Elbow Placement**: Mukagwira chotchinga, manja anu akuyenera kukhala otalikirapo pang'ono kusiyana ndi m'lifupi mwake mapewa. The barbell iyenera kukhala pamapewa anu akutsogolo, ndi zigono zanu zolozera kutsogolo ndikukhala mmwamba nthawi yonse yokweza. Kulakwitsa kofala ndikulola kuti zigongono zigwe pamene mukugwedezeka, zomwe zingapangitse kuti mipiringidzo igubuduze ndikulephera kulamulira.
  • **Kuyika Phazi**: Mapazi anu azikhala motalikirana ndi mapewa ndi zala zanu zoloza pang'ono. Izi zimathandiza kusunga bwino ndikupangitsa kuti squat ikhale yozama. Pewani kuti mapazi anu akhale opapatiza kapena otambasuka chifukwa angayambitse kusakhazikika komanso kupsinjika pa mawondo anu.
  • ** Sungani Msana Wapakati **: Sungani chifuwa chanu ndi chanu

Barbell Front Bench Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Front Bench Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Front Bench Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa zambiri kuti apereke chitsogozo ndikuwonetsetsa chitetezo. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha bwino komanso kumvetsera thupi lanu kuti mupewe kuchita zinthu mopambanitsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Front Bench Squat?

  • The Overhead Squat ndi kusiyana kwina komwe mumagwiritsa ntchito barbell pamwamba ndi manja anu atatambasula mumayendedwe onse.
  • Zercher Squat imafuna kuti mugwire chotchinga m'miyendo yanu, pafupi ndi chifuwa chanu, ndikuwonjezera kumtunda kwakukulu komanso vuto lalikulu pakuchita masewera olimbitsa thupi.
  • Front Box Squat imaphatikizapo kugwada pansi mpaka m'chiuno mwanu kukhudza bokosi kapena benchi, kenako ndikuphulika kumbuyo, zomwe zingathandize kukulitsa mphamvu ndi mphamvu zanu.
  • Paused Front Squat ndikusintha komwe mumayima pansi pa squat kwa masekondi angapo musanadzuke m'mwamba, ndikuwonjezera nthawi yolimbana ndi kukhudzidwa kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Barbell Front Bench Squat?

  • Mapapu ndi ntchito ina yomwe imayenderana bwino ndi Barbell Front Bench Squat pomwe imayang'ana ma quadriceps, glutes, ndi hamstrings, zomwe zimathandizira kuwongolera bwino komanso kulumikizana komwe ndikofunikira kuti muzichita bwino.
  • The Overhead Press ndi masewera olimbitsa thupi opindulitsa ophatikizana ndi Barbell Front Bench Squat pomwe imalimbitsa mapewa ndi kumtunda kumbuyo, ndikuwongolera luso lanu logwira barbell kutsogolo kwa squat.

Amaxabiso angamahlekwane kanye Barbell Front Bench Squat

  • Barbell Squat ya ntchafu
  • Quadriceps Kulimbitsa Zolimbitsa Thupi
  • Front Bench Barbell Squat
  • Kulimbitsa Thupi ndi Barbell
  • Kuchita masewera olimbitsa thupi a Quadriceps pogwiritsa ntchito Barbell
  • Maphunziro a Barbell Front Squat
  • Kulimbitsa Ntchentche Barbell Squat
  • Kutsogolo kwa Bench Squat kwa Quadriceps
  • Zolimbitsa Thupi za Barbell Pantchafu
  • Kumanga kwa Quad ndi Barbell Squat