Barbell Squat
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Ukuxhumana kwe Barbell Squat
Barbell Squat ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo quadriceps, hamstrings, ndi glutes, zomwe zimapangitsa kuti thupi likhale lothandiza kwambiri. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magulu olimbitsa thupi. Anthu angafune kuchita masewera olimbitsa thupi kuti achepetse mphamvu za thupi lawo, kupititsa patsogolo masewera awo, ndikulimbikitsa kukula kwa minofu ndi kutaya mafuta.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Squat
- Imirirani kuti mukweze chotchingacho, tengani sitepe kapena ziwiri kumbuyo ndikuyika mapazi anu motalikirana ndi mapewa motalikirana, zala zolozera kunja.
- Yambani squat popinda mawondo ndi chiuno, kutsitsa thupi lanu ngati kuti mwakhalanso pampando, mpaka ntchafu zanu zikhale zofanana ndi pansi, ndikusunga msana wanu molunjika ndi chifuwa.
- Kanikizani zidendene zanu kuti muyimenso pamalo oyambira, kuonetsetsa kuti msana wanu uwongoka ndikukweza mutu.
- Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kenaka bweretsani barbell bwinobwino ku rack.
Izinto zokwenza Barbell Squat
- Kutentha: Musanayambe kuphunzitsidwa mphamvu, kuphatikizapo barbell squats, ndikofunika kutenthetsa minofu yanu ndi cardio yowala komanso kutambasula. Izi zimakonzekeretsa thupi lanu kuti lizichita masewera olimbitsa thupi, kuonjezera kutuluka kwa magazi ku minofu ndi kuchepetsa chiopsezo cha kuvulala.
- Pewani Kulemera Kwambiri Posachedwapa: Ndi kulakwitsa kofala kunyamula zolemera kwambiri mwachangu. Yambani ndi kulemera komwe mungathe kukweza bwino kwa 10-12 reps. Pamene mphamvu zanu ndi chipiriro zikukula, mukhoza kuwonjezera kulemera kwanu pang'onopang'ono.
- Kuzama kwa Squat: Yesetsani kuti muzitha kuyenda mosiyanasiyana
Barbell Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumatha kuwongolera ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti akuthandizeni kuphunzira fomu yoyenera. Pamene mukukhala omasuka komanso olimba, mukhoza kuwonjezera kulemera kwake pang'onopang'ono.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Squat?
- Overhead Squat: Kusiyanasiyana kovutirako kumafuna kuti mugwiritse ntchito belu pamwamba pa gulu lonselo, zomwe zimathandizira kukhazikika, kuyenda, ndi mphamvu yayikulu.
- Bokosi Squat: Mtundu uwu umaphatikizapo kugwa pansi pa bokosi kapena benchi ndikuyimirira, zomwe zingathandize ndi mawonekedwe ndikuyang'ana pa glutes ndi hamstrings.
- Zercher Squat: Mu Zercher squat, barbell imagwiridwa mu khola la zigongono zanu, zomwe zingathandize kugwirizanitsa pakati ndi kumtunda kwanu.
- Chibulgaria Split Squat: Zochita zolimbitsa thupi zosagwirizana izi zimaphatikizapo kuyika phazi limodzi pa benchi kumbuyo kwanu ndikugwedezeka ndi barbell kumbuyo kwanu, zomwe zimatha kusintha ndikuwongolera mwendo uliwonse payekha.
Izinto zokufunda ezishisa ezivumelekile Barbell Squat?
- Deadlifts: Ma Deadlifts amaphatikizana ndi ma barbell squats poyang'ana minofu yanu yam'mbuyo, kuphatikizapo hamstrings, glutes, ndi m'munsi kumbuyo, zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera komanso okhazikika panthawi ya squat.
- Leg Press: Ntchito yosindikizira mwendo imathandizira squat ya barbell pokulolani kuti muyang'ane minofu ya m'munsi mwa thupi lanu, makamaka quadriceps, popanda kupanikizika pang'ono kumbuyo ndi pachimake, ndikupereka chilimbikitso chosiyana cha kukula kwa minofu ndi mphamvu.
Amaxabiso angamahlekwane kanye Barbell Squat
- Barbell squat Workout
- Zochita zolimbitsa thupi za Quadriceps
- Kulimbitsa thupi pantchafu ndi barbell
- Zochita za Barbell za miyendo
- Kuthamanga ndi barbell
- Maphunziro a mphamvu kwa ntchafu
- Zochita za Quadriceps barbell
- Masewero a miyendo pogwiritsa ntchito barbell
- Barbell squat routine
- Kumanga minofu ya ntchafu ndi barbell