Barbell Split Squat
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Ukuxhumana kwe Barbell Split Squat
Barbell Split Squat ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, kupereka kulimbitsa thupi kwathunthu. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yolimbitsa thupi. Anthu angafune kuphatikizira masewerawa m'chizoloŵezi chawo chifukwa sikuti amangowonjezera kukula kwa minofu ndi mphamvu, komanso amawongolera bwino, kugwirizana, ndi kuchita masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Split Squat
- Yendani patsogolo ndi phazi lanu lakumanja, ndikuliyika pafupifupi mapazi awiri kutsogolo kwa phazi lanu lakumanzere.
- Tsitsani thupi lanu popinda bondo lanu lakumanja ndi chiuno, kusunga chiuno chanu molunjika ndi kulemera kwanu pachidendene cha phazi lanu lakumanja.
- Pitirizani kutsika mpaka bondo lanu lakumanzere liyandikira kapena kukhudza pansi, kuonetsetsa kuti bondo lanu lakumanja silidutsa zala zanu.
- Kankhirani mmbuyo kumalo oyambira pogwiritsa ntchito phazi lanu lakumanja, ndipo bwerezani zomwe mukufuna kuti mubwereze musanasinthe mwendo wakumanzere.
Izinto zokwenza Barbell Split Squat
- Kaimidwe Koyenera: Yambani ndi kaimidwe koyenera. Mapazi anu ayenera kukhala m'chiuno-m'lifupi mwake, ndipo phazi lanu lakumbuyo liyenera kukhala pa mpira wa phazi lanu. Izi zimathandiza kusunga bwino komanso kukhazikika panthawi yochita masewera olimbitsa thupi. Pewani kuyika phazi lanu lakumbuyo pansi, chifukwa izi zingayambitse kusakhazikika komanso kuvulala komwe kungachitike.
- Mayendedwe Olamuliridwa: Pamene mukutsitsa thupi lanu, chitani zimenezo mwadongosolo. Izi zimathandiza kugwirizanitsa minofu yoyenera ndikuletsa kupsinjika. Pewani kutsika mwachangu, chifukwa izi zitha kuvulaza.
- Kugawa Kulemera: Onetsetsani kuti kulemera kumagawidwa mofanana pakati pa phazi lanu lakutsogolo ndi lakumbuyo. Pewani kuyika zolemera kwambiri pa phazi lanu lakutsogolo, chifukwa izi zingayambitse
Barbell Split Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Split Squat?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Split Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi kopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsere kusuntha koyamba. Ndikofunikiranso kumvera thupi lanu osati kukankhira mwamphamvu kwambiri. M'kupita kwa nthawi, pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Split Squat?
- Chibulgaria Split Squat : Kusiyanaku kumakweza phazi lakumbuyo pa benchi kapena sitepe, ndikuwonjezera vuto lanu komanso mphamvu ya masewera olimbitsa thupi.
- Goblet Split Squat: Pakusiyana uku, mumagwiritsa ntchito kettlebell kapena dumbbell kutsogolo kwa chifuwa chanu mu malo a 'goblet', omwe angathandize ndi bwino komanso mawonekedwe.
- Split Squat Pamwamba: Pakusinthika kwapamwambaku, mumagwiritsa ntchito barbell kapena dumbbells pamutu pamene mukuchita squat, ndikutsutsa kukhazikika kwanu ndi phewa lanu.
- Front Rack Split Squat: Kusinthaku kumaphatikizapo kunyamula barbell kutsogolo kwa rack, yomwe ili kutsogolo kwa mapewa anu, kuti mutsutse mphamvu zanu zapakati ndi zam'mwamba.
Izinto zokufunda ezishisa ezivumelekile Barbell Split Squat?
- Chibulgaria Split Squats : Zochitazi zimagwiritsa ntchito njira yofanana ndi barbell split squat koma imawonjezera chinthu chosakhazikika pokweza phazi lakumbuyo, zomwe zingathandize kuwongolera bwino ndikugwirizanitsa, zofunikira kuti muzitha kuchita masewera olimbitsa thupi bwino.
- Ma squats akutsogolo: Ma squats akutsogolo amagwira ntchito mofanana ndi magulu a minofu monga barbell split squat, komanso amaphatikiza pakatikati ndi thupi lanu lapamwamba kwambiri chifukwa cha kuyika kwa barbell, motero amapereka kulimbitsa thupi kokwanira ndikuthandizira kukonza mawonekedwe ndi mphamvu zanu pakugawanika.
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 zolemera
- Zolimbitsa thupi za Barbell zolimbitsa thupi
- Zochita za Quadriceps barbell
- Zolimbitsa thupi zomanga minofu ya ntchafu
- Zochita zapamwamba zogawanitsa squat
- Maphunziro a Barbell a quadriceps