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Barbell Jefferson Squat

Umakhi woMsebenzi

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

Barbell Jefferson Squat ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi magulu angapo a minofu kuphatikizapo quadriceps, hamstrings, glutes, ndi m'munsi. Ntchitoyi ndi yabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akuyang'ana kuti awonjezere mphamvu zawo zapansi, kukhazikika, ndi mphamvu zonse. Kuphatikizira Barbell Jefferson Squat m'chizoloŵezi chanu kungathe kupititsa patsogolo ntchito yanu yokweza, kulimbitsa thupi, komanso kumathandizira kuti mukhale ndi kaimidwe bwino komanso kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Jefferson Squat

  • Gwirani pansi ndikugwira barbell ndi dzanja limodzi kutsogolo kwa thupi lanu ndi lina kumbuyo, kuwonetsetsa kuti manja anu akuyang'ana kwa inu.
  • Kusunga msana wanu molunjika ndi pachifuwa, kwezani barbell podutsa zidendene zanu ndikuwongola miyendo yanu mpaka mutayima molunjika.
  • Pang'onopang'ono tsitsani barbell popinda mawondo anu ndi chiuno, kusunga msana wanu molunjika ndi chifuwa chanu, mpaka ntchafu zanu zifanane ndi pansi.
  • Imani kaye pang'ono, kenaka kanikizani zidendene zanu kuti mubwerere pomwe mukuyambira, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Barbell Jefferson Squat

  • **Kugwira Moyenera**: Grip ndiyofunikira mu squat ya Jefferson. Gwirani barbell ndi manja onse awiri, wina kutsogolo ndi wina kumbuyo kwanu. Dzanja lakutsogolo liyenera kugwirizira (chikhatho choyang'ana mmwamba), pomwe dzanja lakumbuyo liyenera kugwirizira (chikhatho choyang'ana pansi). Kugwira kosakanikirana kumeneku kudzakuthandizani kuwongolera ma barbell panthawi yonse yolimbitsa thupi.
  • **Sungani Msana Wosalowerera**: Kulakwitsa kofala ndikuzungulira kapena kubweza kumbuyo panthawi ya squat. Nthawi zonse sungani msana wosalowerera kuti mupewe ngozi yovulala. Mutu wanu uyenera kugwirizana ndi msana wanu, ndi wanu

Barbell Jefferson Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Jefferson Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Jefferson Squat, koma ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Masewerawa amatha kukhala ovuta chifukwa cha mawonekedwe ake apadera, kotero zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Jefferson Squat?

  • Kettlebell Jefferson Squat: Mu kusiyana kumeneku, mumagwiritsa ntchito kettlebell m'malo mwa barbell, zomwe zingathandize kupititsa patsogolo mphamvu zogwira ndi kukhazikika.
  • Landmine Jefferson Squat: Kusinthaku kumagwiritsa ntchito cholumikizira chapamtunda kwa belu lanu, zomwe zitha kuchepetsa kupsinjika kumunsi kumbuyo ndikupangitsa kuti masewerawa athe kupezeka kwa oyamba kumene.
  • Jefferson Deadlift: Kusiyanasiyana kumeneku ndi kofanana ndi Jefferson squat, koma kumangoganizira kwambiri kayendetsedwe ka chiuno, kulunjika ku hamstrings ndi glutes kwambiri.
  • Mwendo Umodzi wa Jefferson Squat: Kusiyanasiyana kwapamwamba kumeneku kumaphatikizapo kuchita Jefferson squat pa mwendo umodzi, zomwe zimawonjezera kwambiri vuto kuti likhale lokhazikika komanso lokhazikika, komanso kugwira ntchito mwendo uliwonse payekha.

Izinto zokufunda ezishisa ezivumelekile Barbell Jefferson Squat?

  • The Deadlift ndi ntchito ina yowonjezera, chifukwa imayang'ananso kumunsi kwa thupi ndi mphamvu yaikulu monga Jefferson Squat, koma imayang'ananso minofu yam'mbuyo, kupititsa patsogolo mphamvu zonse ndi kukhazikika.
  • Gulu la Bulgarian Split Squat limakwaniritsa Barbell Jefferson Squat mwa kudzipatula mwendo uliwonse payekha, potero kuthandizira kukonza kusalingana kulikonse kwa minofu, komanso kugwira ntchito mofanana ndi magulu a minofu - glutes, quadriceps, ndi hamstrings.

Amaxabiso angamahlekwane kanye Barbell Jefferson Squat

  • Jefferson Squat ndi Barbell
  • Quadriceps Kulimbitsa Zolimbitsa Thupi
  • Kulimbitsa Thupi Toning Barbell
  • Barbell Jefferson Squat Technique
  • Zochita Zolimbitsa Thupi za Barbell Pantchafu
  • Maphunziro a Quadriceps ndi Barbell
  • Jefferson Squat Exercise Guide
  • Zochita Zomanga Minofu Yantchafu
  • Jefferson Squat kwa Quadriceps
  • Kulimbitsa Thupi kwa Barbell kwa Mphamvu Yantchafu