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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 ntchito yolimbitsa mphamvu yomwe imayang'ana magulu angapo a minofu, kuphatikizapo quads, hamstrings, glutes, ndi core, motero kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa chakuchulukira kwake komanso kulemera kwake. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amathandizira kukula kwa minofu ndi toning, komanso kumapangitsa kuti thupi likhale lolimba, kaimidwe, komanso kachulukidwe ka mafupa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Full squat

  • Kwezani mipiringidzo pachoyikapo pokankhira mmwamba ndi miyendo yanu ndikuwongola torso yanu, kenako chokani pachoyikapo ndikuyika mapazi anu mozungulira mapewa motalikirana ndi zala zanu zoloza pang'ono.
  • Pang'onopang'ono tsitsani thupi lanu popinda mawondo ndi chiuno ngati kuti mwakhalanso pampando, sungani mutu wanu ndi msana wanu molunjika, ndipo onetsetsani kuti mawondo anu azikhala motsatira mapazi anu.
  • Pitirizani kudzitsitsa mpaka chiuno chanu chikhale chotsika kuposa mawondo anu, kapena motsika momwe mungathere.
  • Limbikitsani thupi lanu mmbuyo poyambira poyendetsa zidendene zanu, kuwongola m'chiuno ndi mawondo anu, ndikuonetsetsa kuti msana wanu ukhale wowongoka nthawi yonseyi. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Full squat

  • **Kupewa Zolakwa Zomwe Wamba:** Cholakwika chimodzi chofala ndikutsamira patali kwambiri, zomwe zimatha kukuvutitsani mosafunikira pamsana ndi mawondo anu. Kuti mupewe izi, sungani msana wanu molunjika ndi chifuwa chanu. Kulakwitsa kwina kofala sikuzama mokwanira - kuya kwa squat yanu kumakhudza kwambiri magwiridwe antchito. Yesetsani kutsitsa chiuno pansi pa mawondo anu ngati n'kotheka.
  • **Kutenthetsa:** Musanayambe kugwada, ndikofunikira kuti mutenthetse thupi lanu kuti mukonzekere masewera olimbitsa thupi. Izi zitha kukuthandizani kuti musavulale ndikuwongolera magwiridwe antchito anu.

Barbell Full squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Full squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Full Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti awone mawonekedwe awo kuti atsimikizire kuti akuchita bwino. Pamene akukhala amphamvu komanso omasuka ndi kayendetsedwe kake, amatha kuwonjezera kulemera kwake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Full squat?

  • Squat Patsogolo: M'malo moyika barbell kumbuyo kwanu, mumaigwira kutsogolo kwa thupi lanu pamapewa anu zomwe zimatha kupangitsa quadriceps yanu kuposa squat yachikhalidwe.
  • Squat Pamwamba: Kusiyanasiyana kovuta kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pamene mukugwedezeka, zomwe zimafuna kuyenda kwakukulu kwa mapewa ndi mphamvu zazikulu.
  • Bokosi Squat: Mwakusiyana uku, mumagwada pansi mpaka matako anu akhudza bokosi kapena benchi kumbuyo kwanu, kenako bwererani mmwamba. Izi zidzakuthandizani kuti mugwiritse ntchito chiuno chanu ndi glutes.
  • Zercher Squat: Kusiyanasiyana kwa squat kumeneku kumaphatikizapo kugwiritsira ntchito barbell mu khola la zigongono zanu, zomwe zingathandize kupititsa patsogolo mphamvu za thupi lanu ndi kaimidwe pamene mukugwedezeka.

Izinto zokufunda ezishisa ezivumelekile Barbell Full squat?

  • Ma Deadlifts amaphatikizana ndi Barbell Full Squats poyang'ana unyolo wakumbuyo, kuphatikiza ma hamstrings ndi m'munsi kumbuyo, omwe samayang'ana kwambiri panthawi ya squats, motero amaonetsetsa kuti thupi likuyenda bwino.
  • Kukweza kwa ng'ombe kumakhala kopindulitsa pamene kumayang'ana minofu ya m'munsi mwa mwendo, makamaka gastrocnemius ndi soleus, zomwe sizili zofunikira kwambiri panthawi ya squats, zomwe zimathandiza kuti miyendo ikhale yolimba komanso yokhazikika.

Amaxabiso angamahlekwane kanye Barbell Full squat

  • Kulimbitsa thupi kwa Barbell Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • ntchafu toning ndi barbell
  • Njira zonse za squat
  • Zochita za Barbell za miyendo
  • Maphunziro a mphamvu kwa ntchafu
  • Maphunziro a Barbell Full squat
  • Kulimbitsa thupi kwa Quadriceps ndi barbell
  • Momwe mungapangire Barbell Full squat
  • Kuchita masewera olimbitsa thupi ndi barbell squat