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Barbell Squat 2 sec Gwirani

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Barbell Squat 2 sec Gwirani

Barbell Squat 2 sec Hold ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya m'munsi mwa thupi, kuphatikizapo quadriceps, glutes, ndi hamstrings, ndikuchitanso pakati. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi omwe akuyang'ana kuti awonjezere mphamvu zawo zocheperapo za thupi, kukhazikika, komanso kupirira kwa minofu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kutha kupititsa patsogolo magwiridwe antchito anu mumayendedwe ena apawiri, kulimbikitsa kulumikizana bwino kwa thupi, ndikuwonjezera mphamvu ndi kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Squat 2 sec Gwirani

  • Kwezani chotchingacho pokankhira mmwamba ndi miyendo yanu ndikubwerera mmbuyo kuti muchotse choyikapo, mapazi anu azikhala motalikirana ndi mapewa motalikirana ndi zala zanu zolozera kunja.
  • Pang'onopang'ono tsitsani thupi lanu mwa kugwada m'chiuno ndi mawondo, sungani chifuwa chanu ndi msana wanu molunjika, tambani pansi mpaka chiuno chanu chikhale chotsika kuposa mawondo anu.
  • Gwirani izi kwa masekondi awiri, kusunga pachimake chanu ndikusunga bwino.
  • Kankhirani mmbuyo pamalo oyambira, kuyendetsa zidendene zanu ndikusunga thupi lanu mowongoka, izi zimamaliza kubwereza kamodzi, kubwereza kubwereza komwe mukufuna.

Izinto zokwenza Barbell Squat 2 sec Gwirani

  • Mayendedwe Oyendetsedwa: Mukatsika mu squat, chitani izi pang'onopang'ono komanso mowongolera. Izi zimathandiza kuti minofu ikhale yowonjezereka komanso kuchepetsa chiopsezo cha kuvulala. Mukakhala pamalo a squat, igwireni kwa masekondi awiri musanakankhirenso pamalo oyamba.
  • Njira Yopumira: Kupuma koyenera ndikofunikira pakuchita izi. Pumulani pamene mukutsika mu squat ndikutulutsa mpweya pamene mukukankhira mmwamba. Izi zimathandiza kusunga kupanikizika kwapakati pamimba, kupereka bata ku msana wanu.
  • Zolakwa Zomwe Muyenera Kupewa: Pewani

Barbell Squat 2 sec Gwirani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Squat 2 sec Gwirani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Squat 2 sec Hold, komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kuti pakhale mphunzitsi wodziwa zambiri kapena ma spotter, makamaka kwa oyamba kumene, kuti atsimikizire kuti masewerawa akuchitika moyenera. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera pamene mphamvu ndi luso likuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Squat 2 sec Gwirani?

  • The Sumo Barbell Squat 2 sec Gwirani: Kwa kusiyana kumeneku, mumayima ndi mapazi anu otalikirapo kusiyana ndi m'lifupi mwa chiuno, zala zolozera kunja, zomwe zimayang'ana mkati mwa ntchafu ndi glutes kuposa squat wamba.
  • Goblet Squat 2 sec Hold: M'malo mwa barbell, kusiyana kumeneku kumagwiritsa ntchito kettlebell imodzi kapena dumbbell yomwe imagwira pachifuwa, poyang'ana magulu a minofu omwewo koma ndi zovuta zosiyana.
  • The Overhead Barbell Squat 2 sec Gwirani: Kusintha kwapamwamba kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa nthawi yonse ya squat, zomwe zimawonjezera kufunikira kwapakati panu, mapewa, ndi kumtunda.
  • Bokosi Squat 2 sec Gwirani: Kusintha uku kumaphatikizapo kugwada pansi mpaka wanu

Izinto zokufunda ezishisa ezivumelekile Barbell Squat 2 sec Gwirani?

  • Deadlifts: Deadlifts ndi masewera olimbitsa thupi omwe amawathandiza kwambiri chifukwa amayang'ana minofu yam'mbuyo, kuphatikizapo hamstrings ndi glutes, zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera komanso mphamvu panthawi ya squat.
  • Ma Squats Akutsogolo: Ma Squats Akutsogolo, monga Barbell Squat 2 sec Gwirani, aloze kumunsi kwa thupi, koma amayikanso kutsindika pa quadriceps ndi pachimake, kukulitsa mphamvu zanu zonse ndi kukhazikika kwa barbell squat.

Amaxabiso angamahlekwane kanye Barbell Squat 2 sec Gwirani

  • Kulimbitsa thupi kwa Barbell Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • ntchafu toning ndi barbell
  • Barbell Squat yokhala ndi 2 sec hold
  • Kulimbitsa thupi kwapansi ndi barbell
  • Maphunziro a mphamvu kwa ntchafu
  • Kulimbitsa thupi kwa Quadriceps ndi barbell
  • Zochita za Barbell za miyendo
  • Kuchita masewera olimbitsa thupi ndi barbell
  • Barbell Squat kwa minofu ya ntchafu