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Barbell Narrow Stance Squat

Umakhi woMsebenzi

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

Barbell Narrow Stance Squat ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, pomwe imagwiranso ntchito pachimake ndikuwongolera bwino. Ndioyenera kwa anthu apakati mpaka apamwamba kwambiri omwe akufuna kupititsa patsogolo mphamvu zathupi komanso kutanthauzira kwaminofu. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa cha mphamvu zake polimbikitsa kaimidwe kabwino, kuwongolera kuyenda, komanso kukulitsa luso lamasewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Narrow Stance Squat

  • Gwirani pakati panu, sungani chifuwa chanu ndi msana wanu molunjika pamene mukugwada pang'onopang'ono mawondo anu, kutsitsa thupi lanu ngati kuti mwakhalanso pampando, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
  • Pitirizani kudzichepetsera mpaka ntchafu zanu zigwirizane ndi pansi, kapena momwe kusinthasintha kwanu kumakulolani, onetsetsani kuti musunge zolemera mu zidendene zanu ndi mawondo anu mogwirizana ndi mapazi anu.
  • Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka kanikizani zidendene zanu, kukulitsa chiuno ndi mawondo anu kuti mubwerere kumalo oyambira.
  • Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera pa rep iliyonse.

Izinto zokwenza Barbell Narrow Stance Squat

  • Pewani Kugwa kwa Knee: Cholakwika chofala kuti mupewe ndikulola mawondo anu kugwa mkati pamene mukugwada. Izi zingayambitse kuvulala. Kuti mupewe izi, gwirani mwamphamvu mawondo anu pamene mukugwedezeka, kuonetsetsa kuti akugwirizana ndi mapazi anu.
  • Yesetsani Kuyenda Kwanu: Osathamangira masewera olimbitsa thupi. Tsitsani thupi lanu mowongolera, imirirani kwa mphindi imodzi pansi pa squat, kenaka kankhirani mmwamba mwamphamvu. Izi zidzathandiza kugwirizanitsa minofu yonse yofunikira ndikuchepetsa chiopsezo cha kuvulala.
  • Sungani Chifuwa Chanu: Cholakwika china chofala ndikutsamira kwambiri,

Barbell Narrow Stance Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Narrow Stance Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Narrow Stance Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mutsimikizire mawonekedwe oyenera ndikupewa kuvulala. Zingakhale zopindulitsa kuti muyambe kuyendetsa kayendetsedwe kake popanda kulemera kulikonse kuti mumve mawonekedwe. Pamene mphamvu ndi chidaliro zikuwonjezeka, kulemera kumatha kuwonjezeredwa pang'onopang'ono. Nthawi zonse timalimbikitsa kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti ayang'anire oyamba kumene kuti atsimikizire chitetezo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Narrow Stance Squat?

  • Front Squat ndi mtundu wina womwe chotchingira chimayikidwa kutsogolo kwa thupi lanu, kulimbikitsa kulunjika kumbuyo komanso kopapatiza.
  • Zercher Squat imafuna kuti mugwire chotchinga m'miyendo yanu, zomwe zimatsogolera kumayendedwe ocheperako.
  • The Overhead Squat ndikusintha kovutirapo komwe barbell imagwiridwa pamwamba panthawi yonseyi, zomwe zimafunikira kukhazikika kocheperako.
  • Pistol Squat ndi kusiyana kwa mwendo umodzi womwe ukhoza kuchitidwa ndi barbell, kuyang'ana pa mphamvu ndi kukhazikika mumayendedwe opapatiza.

Izinto zokufunda ezishisa ezivumelekile Barbell Narrow Stance Squat?

  • Glute Bridge: Ntchitoyi imayang'ana makamaka ma glutes ndi hamstrings, omwe ndi ofunikira kuti apange squat yopambana. Kulimbitsa maderawa kungathandize kukonza mawonekedwe anu onse a squat ndikupewa kuvulala.
  • Ng'ombe Imakula: Pamene cholinga cha Barbell Narrow Stance Squat chili pa ntchafu ndi matako, mwana wa ng'ombe amakweza kumathandiza kulimbikitsa minofu ya m'munsi ya mwendo, kupereka masewera olimbitsa thupi komanso kuthandizira kumtunda kwa kayendetsedwe ka squat.

Amaxabiso angamahlekwane kanye Barbell Narrow Stance Squat

  • Barbell Squat ya ntchafu
  • Kuchita Zolimbitsa Thupi za Quadriceps
  • Kuchita masewera olimbitsa thupi a Narrow Stance Squat
  • Maphunziro a Barbell a Miyendo
  • Ma Squats a Barbell a ntchafu
  • Quadriceps Building Exercise
  • Narrow Stance Barbell Squat
  • Ntchito Yolimbitsa Minofu Yamiyendo
  • Kulimbitsa Thupi kwa Barbell kwa Ntchentche
  • Quadriceps Yokhazikika ya Barbell Squat