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Barbell Front 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 Squat

Barbell Front Squat ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri ma quadriceps, glutes, ndi core, komanso kuchitapo kanthu kumtunda ndikuwongolera bwino. Zochita izi ndi zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kupirira. Anthu angafune kuphatikizira Barbell Front Squat muzochita zawo zolimbitsa thupi kuti apange mphamvu zochepetsera thupi, kukonza kaimidwe, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Front Squat

  • Imani moyang'anizana ndi barbell, tambasulani manja anu kutsogolo ndikuwoloka kuti mugwire kapamwamba, ndikulola kuti ikhale kutsogolo kwa mapewa anu ndikudutsa zala zanu kuti muthandizidwe bwino.
  • Kwezani mipiringidzo pachoyikapo pokankhira mmwamba ndi miyendo yanu ndikuwongola torso yanu, kenaka bwererani mmbuyo pachoyikapo ndikuyika miyendo yanu pogwiritsa ntchito phewa laling'ono lapakati ndi zala zakuthwa pang'ono.
  • Yambani kuchita masewera olimbitsa thupi mwa kugwada ndikukhala kumbuyo ndi chiuno, kusunga chiuno chanu chowongoka ndi kusunga mphuno yachilengedwe ya msana wanu, mpaka ntchafu zanu zikufanana ndi pansi.
  • Limbikitsani thupi lanu mmbuyo kumalo oyambira ndikuyendetsa zidendene zanu, kusunga barbell kutsogolo kwa mapewa anu ndi torso yanu yowongoka momwe mungathere.

Izinto zokwenza Barbell Front Squat

  • **Sungani Msana Wowongoka:** Mukamachita squat yakutsogolo, ndikofunikira kuti msana wanu ukhale wowongoka kuti musavulale. Kulakwitsa kofala ndikuzungulira kumbuyo, komwe kungayambitse kuvulala kwam'munsi. Phatikizani pachimake chanu kuti muthandizire kuwongolera molunjika panthawi yonse yoyenda.
  • **Kuzama kwa Squat:** Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Kuyenda mozama kwambiri pama squats anu sikungakhudze minofu yanu mokwanira ndipo kungayambitse

Barbell Front Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Front Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Front Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena wodziwa zonyamula katundu kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Mofanana ndi masewera olimbitsa thupi, ndikofunikira kuti pang'onopang'ono muwonjezere kulemera pamene mphamvu ikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Front Squat?

  • Zercher Squat: Mwakusiyana uku, barbell imagwiridwa m'miyendo yanu, ndikutsutsa mphamvu yanu yapakati ndi yakumtunda kwa thupi.
  • Overhead Squat: Kusiyanasiyana kovutirako kumafuna kuti mugwire nsonga ya barbell, kuwongolera bwino, kuyenda, ndi kukhazikika kwa mapewa.
  • Bokosi Front Squat: Izi zimaphatikizapo kugwada pansi mpaka m'bokosi kapena benchi musanayime, zomwe zingathandize kukonza mawonekedwe ndi kuya.
  • Imani Squat Yakutsogolo: Kusinthaku kumaphatikizapo kupuma pansi pa squat kwa masekondi angapo musanayime, kuonjezera nthawi yolimbana ndi kulimbitsa mphamvu ndi kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Barbell Front Squat?

  • Ma Deadlifts amathandiziranso Barbell Front Squats bwino, pomwe amayang'ana kwambiri minofu yam'mbuyo - ma hamstrings, glutes, ndi m'munsi kumbuyo - kumapereka maphunziro amphamvu olimba a thupi lanu lakumunsi mukaphatikizidwa ndi ma quad-dominant front squats.
  • Kukweza ng'ombe ndi masewera ena opindulitsa ophatikizana ndi Barbell Front Squats, chifukwa amaloza minofu ya m'munsi ya miyendo, yomwe nthawi zambiri imanyalanyazidwa pochita masewera olimbitsa thupi monga ma squats, motero kuonetsetsa kuti thupi limagwira ntchito mokwanira.

Amaxabiso angamahlekwane kanye Barbell Front Squat

  • Barbell Quadriceps Exercise
  • Front Squat Workout
  • Kulimbitsa ntchafu ndi Barbell
  • Quadriceps Barbell Front Squat
  • Zolimbitsa Thupi za Barbell Pantchafu
  • Kulimbitsa Quadriceps ndi Front Squat
  • Front Barbell Squat ya ntchafu
  • Kulimbitsa Thupi ndi Quadriceps Barbell
  • Front Squat Quadriceps Workout
  • Kulimbitsa Thupi kwa Barbell kwa ntchafu Zamphamvu