Barbell Pamwamba pa Squat
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Barbell Pamwamba pa Squat
Barbell Overhead Squat ndi masewera olimbitsa thupi omwe amalimbana ndi magulu ambiri a minofu, kuphatikizapo mapewa, pachimake, ndi m'munsi mwa thupi, kupititsa patsogolo mphamvu, kukhazikika, ndi kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito komanso kuyenda. Kuphatikizira masewero olimbitsa thupi m'njira yolimbitsa thupi kungathandize kuti masewera azitha kuchita bwino, kulimbitsa thupi ndi kugwirizana, komanso kumalimbikitsa kaimidwe kabwino komanso kusinthasintha kwa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Pamwamba pa Squat
- Dzikhazikitseni pansi pa belu, ndikuliyika kumbuyo kwa mapewa anu ndikuligwira motalikirapo kuposa m'lifupi la mapewa; ndiye, kwezani chotchingacho ndikukankhira mmwamba ndi miyendo yanu ndikuwongola thunthu lanu.
- Tengani masitepe angapo mmbuyo, tambani mapazi anu motalikirana ndi mapewa, ndikulozera zala zanu kunja pang'ono.
- Tsitsani thupi lanu mu squat yakuya, kusunga chifuwa chanu ndi msana wanu mowongoka, pamene mukukankhira barbell molunjika pamwamba, mukutambasula manja anu mokwanira.
- Imani pang'onopang'ono pansi pa squat, kenaka muthamangitse thupi lanu kumalo oyambira, kusungabe kulamulira kwa barbell pamwamba pa kayendetsedwe kake.
Izinto zokwenza Barbell Pamwamba pa Squat
- **Kutenthetsa ndi Kutambasula**: Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti mukutenthetsa thupi lanu ndi cardio yopepuka komanso kutambasula mwamphamvu. Izi zidzakuthandizani kuonjezera kusinthasintha kwanu, kuchepetsa chiopsezo cha kuvulala, ndi kupititsa patsogolo ntchito yanu yonse. Samalani kwambiri pamapewa anu ndi ntchafu zanu, chifukwa maderawa amakhudzidwa kwambiri ndi squat yapamwamba.
- **Yambani ndi Zolemera Zopepuka**: Cholakwika chimodzi chofala ndikuyamba ndi zolemetsa zolemetsa. Ndikofunika kuyamba ndi zolemetsa zopepuka kuti muwonetsetse kuti mwadziwa luso lolondola.
Barbell Pamwamba pa Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Pamwamba pa Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Overhead Squat, koma nkofunika kuzindikira kuti ndi kayendetsedwe kake kamene kamafuna kuyenda bwino ndi kukhazikika. Oyamba kumene ayenera kuyamba ndi kulemera kochepa kwambiri, kapena ngakhale barbell popanda kulemera kwina kulikonse, kuti ayese mawonekedwe ndikumanga mphamvu. Ndibwinonso kwambiri kukhala ndi mphunzitsi waumwini kapena katswiri wolimbitsa thupi kuti awatsogolere pa kayendetsedwe kake kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Pamwamba pa Squat?
- Kettlebell Overhead Squat: Mu kusiyana kumeneku, kettlebell imagwiritsidwa ntchito m'malo mwa barbell, zomwe zingatsutse kukhazikika kwanu kwakukulu ndi kuyenda kwa mapewa.
- Single Arm Overhead Squat: Kusiyanaku kumaphatikizapo kunyamula cholemetsa m'dzanja limodzi pamene mukuchita squat, zomwe zingathandize kupititsa patsogolo mphamvu ndi kukhazikika kwa unilateral.
- Snatch Grip Overhead Squat: Kusiyanaku kumagwiritsa ntchito kugwiritsitsa kwakukulu pa barbell, zomwe zingathandize kupititsa patsogolo kuyenda ndi kusinthasintha kwa mapewa.
- Squat Pamwamba ndi Mabungwe Otsutsa: Pakusiyana uku, gulu lotsutsa limagwiritsidwa ntchito kuwonjezera mphamvu ndikutsutsa kukhazikika ndi mphamvu ya minofu.
Izinto zokufunda ezishisa ezivumelekile Barbell Pamwamba pa Squat?
- Zochita za Push Press zimakwaniritsa Barbell Overhead Squat mwa kulimbikitsa mapewa, ma triceps, ndi minofu yam'mbuyo yam'mbuyo, zomwe ndizofunikira kwambiri kuti pakhale malo apamwamba a barbell panthawi ya squat.
- Snatch Grip Deadlifts ndi masewera ena owonjezera omwe amathandizira kukulitsa mphamvu zanu zonse zokoka, kukula kwa unyolo wam'mbuyo, ndi mphamvu yogwira, zomwe zimatha kukulitsa luso lanu lowongolera mipiringidzo panthawi ya squat.
Amaxabiso angamahlekwane kanye Barbell Pamwamba pa Squat
- Kulimbitsa thupi kwa Barbell Overhead Squat
- Zochita zolimbitsa thupi za Quadriceps
- Zolimbitsa thupi za toning
- Zochita za Barbell za miyendo
- Njira ya Overhead Squat
- Zolimbitsa thupi za Barbell za ntchafu
- Zochita za Quadriceps barbell
- Zochita zomanga minofu ya ntchafu
- Pamwamba Squat ndi barbell
- Kulimbitsa quadriceps ndi barbell.