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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 kwambiri ndi quadriceps, hamstrings, ndi glutes, komanso akugwira pakati ndi kumbuyo. Ndiwoyenera aliyense kuyambira oyamba kumene kupita othamanga apamwamba, chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi komanso zolinga. Kuchita masewera olimbitsa thupi ndi kopindulitsa kwa iwo omwe akufuna kulimbitsa thupi, kuwongolera kuyenda, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Full Squat

  • Imani moyang'anizana ndi barbell, tambasulani mapazi anu m'lifupi-m'lifupi, ndi bakha pansi pa bar kuti muyike kumbuyo kwa mapewa anu, pansi pa khosi.
  • Gwirani mwamphamvu belulo ndi manja onse awiri, kwezani pachoyikapo powongola miyendo yanu, ndipo bwererani pang'ono kapena ziwiri kuti muyime.
  • Pang'onopang'ono maondo anu ndikutsitsa thupi lanu ngati kuti mwakhalanso pampando, ndikusunga msana wanu molunjika ndi chifuwa mpaka ntchafu zanu zifanane ndi pansi.
  • Kanikizani zidendene zanu kuti mubwerere pamalo oyimilira, kuonetsetsa kuti mawondo anu sanatsekeredwe pamwamba, ndipo bwerezani masewerawo nthawi zambiri momwe mukufunikira.

Izinto zokwenza Barbell Full Squat

  • Kuyika Moyenera Bar: The barbell iyenera kukhala kumtunda kwa msana wanu, osati pakhosi panu. Iyenera kugwiridwa ndi chogwira chomwe chimakhala chotambalala kuposa m'lifupi mwake. Udindowu umakuthandizani kuti mupewe zovuta zosafunikira pakhosi ndi mapewa anu.
  • Pitirizani Kusalowerera Msana: Ndikofunikira kukhalabe osalowerera msana panthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira msana wanu kapena kuupindika mopambanitsa. Kulakwitsa kofala kumeneku kungayambitse kuvulala kwambiri msana. Phatikizani pachimake chanu ndikusunga chifuwa chanu kuti muthandizire kukhalabe pamalo awa.
  • Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka chiuno chanu chili pansi pa mawondo anu. Uku ndi squat kwathunthu. Hafu squats kapena kotala squats ndi zolakwika wamba ndipo musamachite nawo

Barbell Full Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Full Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Full Squat, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndizothandizanso kukhala ndi mphunzitsi kapena wodziwa kupita ku masewera olimbitsa thupi kapena kukutsogolerani poyamba. Pamene mukupeza mphamvu ndi chidaliro, mukhoza kuwonjezera kulemera pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Full Squat?

  • Bokosi Squat: Mwakusiyana uku, mumagwa pansi mpaka glutes yanu ikhudza bokosi kapena benchi kumbuyo kwanu, zomwe zimathandiza kuti mukhale ndi mawonekedwe abwino komanso akuya.
  • Squat Pamwamba: Kusiyanasiyana kovuta kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa kayendetsedwe kake, osakhudza thupi lanu lokha, komanso mapewa anu, mikono, ndi pachimake.
  • Zercher Squat: Squat iyi imaphatikizapo kugwiritsira ntchito barbell mokhotakhota m'zigongono zanu, kuonjezera zovuta ndikugwirizanitsa ma biceps ndi manja anu.
  • Goblet Squat: Ngakhale kuti nthawi zambiri amachitidwa ndi kettlebell kapena dumbbell, squat iyi imathanso kuchitidwa ndi barbell yomwe imagwiridwa molunjika pachifuwa chanu, kulimbikitsa mawonekedwe abwino ndi kuya.

Izinto zokufunda ezishisa ezivumelekile Barbell Full Squat?

  • Mapapu, masewera ena okhudzana nawo, amatha kupititsa patsogolo ubwino wa Barbell Full Squat pogwira ntchito mwendo uliwonse payekha, zomwe zingathandize kukonza kusalinganika kwa minofu ndi kupititsa patsogolo kukhazikika, zonse zofunika pakuchita masewera olimbitsa thupi mosamala komanso moyenera.
  • Ma Deadlifts amatha kuthandizira Barbell Full Squats polimbitsa msana, ma hamstrings ndi ma glutes, omwe ndi ofunikira kuti mukhale ndi mawonekedwe abwino panthawi ya squats komanso kupewa kuvulala, komanso kukulitsa mphamvu ndi mphamvu za thupi lonse.

Amaxabiso angamahlekwane kanye Barbell Full Squat

  • Barbell Squat Workout
  • Quadriceps Kulimbitsa Zolimbitsa Thupi
  • Thupi Toning ndi Barbell
  • Full Squat Routine
  • Kuchita Zolimbitsa Thupi kwa Barbell kwa Miyendo
  • Kulimbitsa Thupi Kwambiri
  • Quadriceps Barbell Squat
  • Kuchita Zolimbitsa Thupi
  • Njira Yonse ya Barbell Squat
  • Kulimbitsa Thupi ndi Quadriceps ndi Barbell