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Barbell Side Split Squat

Umakhi woMsebenzi

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

The Barbell Side Split Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso kuchitapo kanthu pachimake ndikuwongolera bwino. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa chazovuta zake zosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi, kupititsa patsogolo minofu yofanana, ndikuwonjezera kukhazikika ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Side Split Squat

  • Tengani sitepe yaikulu kumanja, kusunga phazi lanu lakumanzere, ndikutsitsa thupi lanu mwa kusinthasintha bondo ndi chiuno cha mwendo wanu wakumanja, ndikusunga mwendo wakumanzere molunjika.
  • Pitirizani kutsitsa thupi lanu mpaka ntchafu yanu yakumanja ikufanana ndi pansi, kuonetsetsa kuti bondo lanu lakumanja silikupitirira zala zanu.
  • Dulani ndi phazi lanu lakumanja, pogwiritsa ntchito quads ndi glutes kuti muthe kuyendetsa, ndikubwerera kumalo oyambira.
  • Bwerezani zolimbitsa thupi kumbali ina polowera kumanzere ndikutsitsa thupi lanu ndi mwendo wanu wakumanzere.

Izinto zokwenza Barbell Side Split Squat

  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Zochita izi sizokhudza liwiro, koma kuwongolera. Tsitsani thupi lanu pang'onopang'ono ndikukankhira m'mwamba ndi mphamvu. Izi zidzathandiza kugwirizanitsa minofu yoyenera ndikuchepetsa chiopsezo cha kuvulala.
  • Kulemera Koyenera: Yambani ndi kulemera kopepuka mpaka mutamasuka ndi kuyenda. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike. Mukadziwa bwino mawonekedwe, mutha kuwonjezera kulemera kwake pang'onopang'ono.
  • Chibwenzi Chachikulu: Sungani zanu

Barbell Side Split Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Side Split Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Side Split Squat, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapenanso belu lokhalokha kuti muzolowere mayendedwe. Zochita izi zimafuna kuchita bwino komanso kugwirizana bwino, choncho ndikofunikira kuyang'ana mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Side Split Squat?

  • Goblet Side Split Squat: Mu kusiyana kumeneku, mumagwiritsa ntchito kettlebell kapena dumbbell kutsogolo kwa chifuwa chanu, zomwe zingakuthandizeni kusintha bwino ndikugwirizanitsa minofu yanu yaikulu.
  • Chibulgaria Split Squat: Iyi ndi mtundu wapamwamba pomwe phazi limodzi limakwezedwa kumbuyo kwanu pa benchi kapena masitepe, omwe amafunikira kukhazikika komanso kuchita magulu ambiri a minofu.
  • Overhead Barbell Side Split Squat: Pakusiyana uku, barbell imagwiridwa pamwamba, yomwe imafuna mphamvu zambiri zamapewa ndi kukhazikika, komanso imapangitsanso minofu yanu yaikulu.
  • Front Rack Barbell Side Split Squat: Apa, barbell imagwiridwa kutsogolo kutsogolo, zomwe zingathandize kupititsa patsogolo mphamvu zanu zam'mwamba ndi kukhazikika, komanso zimagwiritsa ntchito pakati panu.

Izinto zokufunda ezishisa ezivumelekile Barbell Side Split Squat?

  • Mapapo: Mapapo ndi ntchito yothandizana chifukwa imayang'ananso pamunsi mwa thupi, makamaka quads, glutes, ndi hamstrings, zofanana ndi Barbell Side Split Squat. Kusuntha kwa mapapo kumathandizanso kuwongolera bwino komanso kulumikizana, zomwe zimatha kupititsa patsogolo magwiridwe antchito mu Side Split Squat.
  • Chibulgaria Split Squats: Zochita izi zimakwaniritsa Barbell Side Split Squat pomwe imayang'ana minofu yofananira - quads, glutes, ndi hamstrings. Komabe, Bulgarian Split Squat imatsutsanso kusasunthika ndi kukhazikika kwa munthu payekha, ndikupangitsa kuti ikhale yowonjezera pazochitika zilizonse zolimbitsa thupi.

Amaxabiso angamahlekwane kanye Barbell Side Split Squat

  • Zolimbitsa thupi za Barbell Side Split Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • Kulimbitsa thupi pantchafu ndi barbell
  • Njira ya Side Split Squat
  • Zochita za Barbell za miyendo
  • Side Split Squat kwa minofu ya ntchafu
  • Kulimbitsa thupi kwa Quadriceps ndi barbell
  • Maphunziro a Barbell Side Split Squat
  • Momwe mungapangire Barbell Side Split Squat
  • Kulimbitsa ntchafu ndi Barbell Side Split Squat.