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Barbell 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 Split Squat

Barbell Split Squat ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri quadriceps, glutes, ndi hamstrings, komanso kumapangitsanso kuyenda bwino ndi chiuno. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu atha kusankha kuphatikiza ma Barbell Split Squats muzochita zawo zolimbitsa thupi chifukwa cha mphamvu zake zolimbitsa thupi, kukonza kusalinganika kwa minofu, komanso kulimbikitsa kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Split Squat

  • Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja, kusunga phazi lanu lakumanzere. Awa ndi malo anu oyambira.
  • Tsitsani thupi lanu popinda bondo lanu lakumanja mpaka ntchafu yanu yakumanja ikufanana ndi pansi, kusunga thunthu lanu molunjika ndi mwendo wanu wakumanzere mowongoka.
  • Kanikizani chidendene chanu chakumanja kuti muyimenso pamalo oyambira, kuonetsetsa kuti phazi lanu lakumanja likhala kutsogolo.
  • Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani miyendo.

Izinto zokwenza Barbell Split Squat

  • Mawonekedwe Olondola: Pindani bondo lanu lakutsogolo mpaka ntchafu yanu ifanane ndi pansi, ndipo bondo lanu lakumbuyo likuyandikira pansi. Bondo lanu lakutsogolo liyenera kukhala pamwamba pa bondo lanu, osati kukankhira kutali kwambiri. Chidendene chanu chakumbuyo chiyenera kukwezedwa. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala.
  • Gwirani Ntchito Yanu: Kulakwitsa kwina ndikuyiwala kuchita masewera olimbitsa thupi. Sungani torso yanu yowongoka komanso pachimake chanu kuti mukhale okhazikika komanso okhazikika.
  • Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Tsitsani ndikukweza thupi lanu pang'onopang'ono, mowongolera. Izi zidzathandiza kugwirizanitsa minofu bwino ndikupewa kuvulala.
  • Sinthani Miyendo: Onetsetsani kuti mukuchita masewerawa mofanana pa onse awiri

Barbell Split Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Split Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Split Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kutenga nthawi kuti aphunzire njira yoyenera. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira. Pamene mphamvu ndi mphamvu zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Split Squat?

  • Chibulgaria Split Squat: Pakusiyana uku, phazi lakumbuyo limakwezedwa pa benchi kapena sitepe, ndikuwonjezera zovuta pamlingo wanu komanso kuchuluka kwa masewera olimbitsa thupi.
  • Goblet Split Squat: Mtunduwu umaphatikizapo kukhala ndi kettlebell kapena dumbbell pachifuwa chanu, zomwe zingathandize kugwirizanitsa pachimake chanu ndikuwongolera mawonekedwe anu.
  • Front Rack Split Squat: Apa, barbell imagwiridwa kutsogolo kwa rack, yofanana ndi squat yakutsogolo, yomwe ingathandize kulunjika ma quads mwachindunji.
  • Overhead Split Squat: Pakusintha kovutiraku, belulo limagwiridwa pamwamba, lomwe limafunikira kusuntha kwamapewa ndi kukhazikika, komanso mphamvu yayikulu.

Izinto zokufunda ezishisa ezivumelekile Barbell Split Squat?

  • Ma Deadlifts amatha kupititsa patsogolo ubwino wa Barbell Split Squats pokonza mphamvu zotsika kwambiri za thupi, kupititsa patsogolo kukhazikika kwapakati, ndi kulimbikitsa kaimidwe kabwino, komwe kuli kofunikira kuti muzichita bwino ma squats.
  • Bulgarian Split Squats imatha kuwonjezera zolimbitsa thupi zanu ndikuwongolera magulu a minofu omwewo monga Barbell Split Squat, koma ndi chidwi chowonjezereka pakuchita bwino komanso kukhazikika, potero kukulitsa mawonekedwe anu ndikuchita bwino pamapeto pake.

Amaxabiso angamahlekwane kanye Barbell Split Squat

  • Zolimbitsa thupi za Barbell Split Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Zochita za Barbell za miyendo
  • Gawani Squat ndi Barbell
  • Kulimbitsa thupi kwa barbell
  • Maphunziro a Barbell a Quads
  • Zochita zapamwamba za ntchafu ndi barbell
  • Njira ya Barbell Split Squat
  • Zolimbitsa thupi za Barbell za ntchafu zolimba.