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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 amalimbana ndi minofu yambiri, kuphatikizapo quadriceps, hamstrings, glutes, ndi core, kulimbikitsa kukula kwa minofu ndi kupirira. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu ndi kukhazikika kwa thupi komanso amathandizira kachulukidwe ka mafupa, kaimidwe, komanso kagayidwe kachakudya.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Full Squat

  • Pamene barbell ili bwino, ikweze pachoyikapo poyamba kukankhira ndi miyendo yanu ndipo nthawi yomweyo muwongole torso yanu, kenaka chokani pachoyikapo ndikuyika miyendo yanu pogwiritsa ntchito mapewa-m'lifupi kaimidwe kapakati ndi zala zakuthwa pang'ono. .
  • Tengani mpweya wozama, tsitsani thupi lanu popinda mawondo ndikukhala kumbuyo ndi chiuno chanu, kukweza mutu wanu ndi kusunga msana wowongoka, pitirizani pansi mpaka mbali yomwe ili pakati pa mwendo wapamwamba ndi ana a ng'ombe kukhala osachepera 90-degrees.
  • Yambani kukweza thupi lanu pokankhira pansi ndi chidendene kapena pakati pa phazi lanu pamene mukuwongola miyendo ndikuwonjezera chiuno kuti mubwerere kumalo oyambira, exhale pamene mukuchita izi.

Izinto zokwenza Barbell Full Squat

  • Kutenthetsa: Osayamba ndi zolemera zolemera. Yambani ndi katundu wopepuka kapena ngakhale barbell kuti mutenthetse minofu ndi mafupa anu. Izi zingathandize kupewa kuvulala ndikukonzekeretsa thupi lanu ku zolemera zolemera zomwe zikubwera.
  • Kuzama kwa Squat: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, yesetsani squat yakuya pamene ntchafu zanu zikufanana ndi pansi. Komabe, musamakakamize thupi lanu kuti lizigwedezeka mozama kuposa momwe lingathe kupirira. Izi zitha kuwononga mawondo anu ndi kumbuyo kwanu.
  • Njira Yopumira: Kupuma ndikofunikira pamasewera aliwonse. Kwa barbell zonse squat, pumani mpweya ngati

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 kumatha kuwongolera ndikuyang'ana kwambiri kukonza mawonekedwe musanawonjezere kulemera. Ndibwinonso kukhala ndi mphunzitsi waumwini kapena munthu wodziwa zambiri kuti atsogolere ndondomekoyi kuti apewe kuvulala kulikonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Full Squat?

  • Bokosi Squats: Izi zimaphatikizapo kuchepetsa thupi mpaka kukhala pa bokosi kapena benchi, kenaka kuyimirira kumbuyo, zomwe zimathandiza kupanga mawonekedwe abwino ndikuwonjezera mphamvu pansi pa squat.
  • Kuthamanga Kwambiri: Izi zimaphatikizapo kugwiritsira ntchito barbell pamwamba pa squat, zomwe sizimangoyang'ana m'munsi mwa thupi komanso zimapangitsa kuti mapewa azisinthasintha komanso mphamvu zazikulu.
  • Zercher Squats: The barbell imagwiridwa mu khola la zigongono, pafupi ndi chifuwa, zomwe zimayang'ana pa quads, glutes, ndi core, komanso kupititsa patsogolo mphamvu za thupi.
  • Goblet Squats: Ngakhale kuti nthawi zambiri amachitidwa ndi kettlebell kapena dumbbell, squat iyi imathanso kuchitidwa ndi barbell yomwe imagwiridwa molunjika pachifuwa, zomwe zimathandiza kukonza mawonekedwe ndi kuya.

Izinto zokufunda ezishisa ezivumelekile Barbell Full Squat?

  • Mapapu, kaya olemera thupi kapena olemedwa, amathanso kuthandizira Barbell Full Squat pamene akugwira ntchito mwendo uliwonse pawokha, kuthandiza kukonza kusalinganika kulikonse mu mphamvu kapena kusinthasintha komwe kungasokoneze mawonekedwe anu a squat ndikuyambitsa kuvulala.
  • Ma Deadlifts ndi ntchito ina yabwino kwambiri yothandizirana chifukwa pomwe amalozeranso kumunsi kwa thupi ngati ma squats, amagogomezera kwambiri unyolo wam'mbuyo - ma hamstrings, glutes, ndi m'munsi - potero amaonetsetsa kuti miyendo yonse ikukula bwino.

Amaxabiso angamahlekwane kanye Barbell Full Squat

  • Barbell Squat Workout
  • Quadriceps Kulimbitsa Zolimbitsa Thupi
  • Thupi Toning ndi Barbell
  • Maphunziro Athunthu a Squat
  • Zolimbitsa Thupi za Barbell za Miyendo
  • Lower Body Barbell Workout
  • Quadriceps Barbell Squat
  • Kulimbitsa Thupi Kwambiri
  • Kulimbitsa Thupi ndi Barbell Squats
  • Barbell Full Squat Technique