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Barbell Front Chest 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 Chest Squat

Barbell Front Chest Squat ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri ma quadriceps, glutes, ndi pachimake, komanso kupangitsa thupi lakumtunda ndikuwongolera bwino. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, kutengera mphamvu yake yosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu angafune kuphatikizira zolimbitsa thupi izi muzochita zawo zolimbitsa thupi mokwanira, zomwe zimatha kukulitsa minofu, komanso kukulitsa mphamvu zogwirira ntchito zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Front Chest Squat

  • Imani ndi mapazi anu motalikirana m'lifupi, sungani msana wanu mowongoka, ndipo chifuwa chanu chili m'mwamba, apa ndiye poyambira.
  • Pang'onopang'ono pindani mawondo anu ndikutsitsa thupi lanu kukhala squat, ngati kuti mwakhala pampando, kuonetsetsa kuti mawondo anu sakupitirira zala zanu.
  • Gwirani malo a squat kwa kamphindi musanakankhire zidendene zanu kuti mubwerere ku malo oima, ndikusunga msana wanu molunjika ndi chifuwa chikwezeke.
  • Bwerezani izi kuti mubwereze kubwereza komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera pakubwereza kulikonse.

Izinto zokwenza Barbell Front Chest Squat

  • **Kuyika Phazi**: Mapazi anu azikhala motalikirana ndi mapewa motalikirana, zala zanu ziloze kunja pang'ono. Izi zimathandiza kusunga bwino komanso kukhazikika panthawi yochita masewera olimbitsa thupi. Kuyima motambasuka kapena kupapatiza kungayambitse kusakhazikika komanso kuvulala komwe kungachitike.
  • **Sungani Msana Wosalowerera**: Ndikofunikira kuti msana wanu ukhale wowongoka komanso phata lanu likugwira ntchito nthawi yonseyi kuti mupewe zovuta zosafunikira pamsana wanu. Kulakwitsa kofala ndikuzungulira msana kapena kutsamira patali kwambiri, zomwe zingayambitse kuvulala.
  • **Kuzama Koyenera Kwa Squat**: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Izi zimatsimikizira kuti mukuchita nawo qu

Barbell Front Chest Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Front Chest Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Front Chest Squat, koma ndikofunikira kuti muyambe ndi kulemera kopepuka mpaka atamasuka ndi mawonekedwe ndi kuyenda. Zochita izi zimafuna kugwirizana, kuchita bwino, ndi mphamvu, choncho ndikofunikira kuyang'ana njira yoyenera musanawonjezere kulemera. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa kunyamula katundu kuti awonetsetse kuti ntchitoyo ikuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Front Chest Squat?

  • Squat Pamwamba: Pakusiyana uku, belu lotchinga limayikidwa pamwamba, zomwe zimawonjezera zovuta pamlingo wanu, kusinthasintha, ndi mphamvu yayikulu.
  • Zercher Squats: Kusiyanasiyana kumeneku kumaphatikizapo kugwiritsira ntchito barbell mu khola la zigongono zanu, zomwe zingathandize kusintha kaimidwe kanu ndi mphamvu za thupi lanu.
  • Bokosi Squat: Pakusiyana uku, mumagwada pansi mpaka pabokosi kapena benchi, zomwe zimathandiza kuonetsetsa kuti squat ndi kuya kwake.
  • Imani Squat: Kusiyanaku kumaphatikizapo kugwira squat pansi kwa masekondi angapo musanakwere mmwamba, zomwe zingathandize kuwonjezera mphamvu ndi kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Barbell Front Chest Squat?

  • Ma Deadlifts: Ma Deadlifts ndi masewera olimbitsa thupi omwe amawathandiza kwambiri pamene amayang'ana minofu yam'mbuyo yam'mbuyo, kuphatikizapo hamstrings ndi glutes, zomwe zimagwiritsidwa ntchito panthawi yopita kumtunda wa squat, motero zimapangitsa kuti squat ikhale yokhazikika komanso yokhazikika.
  • Press Press pamutu: The Overhead Press imalimbitsa thupi lapamwamba, makamaka mapewa ndi ma triceps, omwe ndi ofunikira kwambiri kuti asunge malo a barbell panthawi ya squat pachifuwa chakutsogolo, kumapangitsa mphamvu zonse ndi bata zofunika pakuchita izi.

Amaxabiso angamahlekwane kanye Barbell Front Chest Squat

  • Barbell Front Squat yolimbitsa thupi
  • Zochita zolimbitsa thupi za Quadriceps
  • ntchafu toning ndi barbell
  • Zochita za Barbell za miyendo
  • Njira ya Front Chest Squat
  • Zolimbitsa thupi za Barbell za quadriceps
  • Zochita zomanga minofu ya ntchafu
  • Front Squat yokhala ndi barbell
  • Kulimbitsa thupi kwa quadriceps ndi ntchafu ndi barbell
  • Malangizo a Barbell Front Chest Squat.