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Barbell Full Squat

Umakhi woMsebenzi

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

Barbell Full Squat ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu ya m'munsi mwa thupi, kuphatikizapo quadriceps, hamstrings, ndi glutes, ndikuchitanso pakati panu ndikuwongolera bwino. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kulemera kwake kosinthika komanso kusinthika kwake. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kuwongolera kuyenda bwino, komanso kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Full Squat

  • Bwererani mmbuyo pachoyikapo ndikuyika mapazi anu motalikirana ndi mapewa, zala zolozera kunja; awa adzakhala malo anu oyambira.
  • Yambani kuyenda mwa kusinthasintha mawondo anu ndi chiuno, kukhala kumbuyo ndi chiuno pamene mukusunga chifuwa chanu ndi msana wanu molunjika.
  • Pitirizani pansi momwe kusinthasintha kumalola, bwino mpaka ntchafu zanu zifanane ndi pansi, kenaka kanikizani zidendene zanu kuti musinthe kayendetsedwe kake ndi kubwerera kumalo oyambira.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuonetsetsa kuti mukusunga mawonekedwe ndi kuwongolera pakuyenda kulikonse.

Izinto zokwenza Barbell Full Squat

  • **Kuyika Phazi:** Mapazi anu azikhala motalikirana ndi mapewa motalikirana kapena kukulitsa pang'ono, zala zanu ziloze kunja pang'ono. Izi zimapereka maziko olimba a squat ndikuthandizira kugwirizanitsa magulu oyenerera a minofu. Cholakwika chofala ndikuyika mapazi pafupi kwambiri kapena kutali kwambiri, zomwe zingayambitse kusakhazikika ndi kuvulala.
  • **Sungani Neutral Spine:** Ndikofunikira kuti msana wanu ukhale wosalowerera ndale panthawi yonseyi. Izi zikutanthauza kuti musazungulire msana wanu kapena kuutambasula. Kulakwitsa kofala ndikulola msana wammbuyo kuzungulira, zomwe zingayambitse kuvulala koopsa. Gwirizanitsani minofu yanu yapakatikati kuti ikuthandizireni kukhalabe pamalowa.

Barbell Full Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Full Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Full Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mukwaniritse mawonekedwe ake ndikupewa kuvulala. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti njirayo ndi yolondola. Pamene mphamvu ndi chidaliro zikuwonjezeka, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Full Squat?

  • Bokosi Squat: Mwakusiyana uku, mumagwa pansi mpaka matako anu akhudza bokosi kapena benchi kumbuyo kwanu, ndikuthandizira kuti mukhale ndi mawonekedwe oyenera ndi kuya.
  • Overhead Squat: Kusiyanasiyana kovuta kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa mutu wanu pa kayendetsedwe kake, komwe kumafuna kusuntha kwakukulu ndi kukhazikika.
  • Zercher Squat: Pa squat iyi, mumagwiritsa ntchito barbell m'miyendo yanu, zomwe zingakuthandizeni kusintha kaimidwe kanu ndikugwirizanitsa pakati panu.
  • Goblet Squat: Ngakhale kuti nthawi zambiri amachitidwa ndi kettlebell kapena dumbbell, squat iyi imathanso kuchitidwa ndi barbell yomwe imagwiridwa molunjika pachifuwa chanu, zomwe zingathandize kuti mawonekedwe anu azikhala bwino.

Izinto zokufunda ezishisa ezivumelekile Barbell Full Squat?

  • Ma Leg Presses amathanso kugwirizana ndi Barbell Full Squats pamene amayang'ana minofu yofanana koma amakulolani kukweza zolemera kwambiri m'malo olamulidwa, kupititsa patsogolo kukula kwa minofu ndi mphamvu.
  • Ma Deadlifts ndi masewera ena owonjezera owonjezera a Barbell Full Squats, chifukwa samangoyang'ana kumunsi kwa thupi komanso m'munsi kumbuyo ndi pachimake, kulimbikitsa maziko olimba, okhazikika akuchita bwino kwa squat.

Amaxabiso angamahlekwane kanye Barbell Full Squat

  • Kulimbitsa thupi kwa Barbell Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • ntchafu toning ndi barbell
  • Nthawi zonse za Squat
  • Zochita za Barbell za ntchafu
  • Maphunziro amphamvu a quadriceps
  • Njira ya Barbell Full Squat
  • Kulimbitsa thupi kwapansi ndi barbell
  • Barbell Squat kwa minofu ya miyendo
  • Kulimbitsa ntchafu kwambiri ndi barbell