Barbell Squat
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Ukuxhumana kwe Barbell Squat
Barbell Squat ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu ya m'munsi mwa thupi lanu, kuphatikizapo quadriceps, hamstrings, ndi glutes, komanso mukuchita pakati panu ndikuwongolera bwino. Ndizoyenera kwa aliyense kuyambira koyambira mpaka othamanga apamwamba, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yolimbitsa thupi ndi zolinga. Anthu atha kusankha masewerowa kuti agwire bwino ntchito pomanga mphamvu zochepetsera thupi, kulimbitsa minofu, kusinthasintha, komanso kulimbikitsa kuchita bwino pazochita za tsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Squat
- Mapazi anu ali motalikirana m’lifupi m’lifupi, pindani m’mawondo ndi m’chiuno kuti mutsitse thupi lanu ngati kuti mwatsala pang’ono kukhala pampando, kusunga chifuwa chanu m’mwamba ndi msana wanu mowongoka.
- Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu akugwirizana ndi zala zanu ndipo osapitirira.
- Kanikizani zidendene zanu kuti mukweze thupi lanu kuti libwerere pomwe limayambira, kuonetsetsa kuti msana wanu uwongoka komanso pachimake chanu.
- Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.
Izinto zokwenza Barbell Squat
- **Kuzama kwa Squat:** Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Kupita mozama kwambiri pama squats anu ndi kulakwitsa kofala komwe kumachepetsa mphamvu ya masewera olimbitsa thupi. Komabe, samalani kuti musatsike kwambiri ngati zipangitsa kuti msana wanu ukhale wozungulira, chifukwa izi zingayambitsenso kuvulala.
- **Malo a Barbell:** Malo a barbell ndi ofunika kwambiri kuti mukhale otetezeka komanso ogwira mtima. Barbell iyenera kukhala kumbuyo kwanu, osati khosi lanu. Malo apamwamba (pamisampha yanu) nthawi zambiri amakhala osavuta kwa oyamba kumene, pomwe a
Barbell Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Squat?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Squat. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena ngakhale belu lokhalokha kuti muzolowere kusuntha ndikumanga mphamvu pang'onopang'ono. Ndikofunikiranso kuphunzira ndikusunga mawonekedwe oyenera kuti mupewe kuvulala. Wophunzitsa kapena wodziwa masewera olimbitsa thupi amatha kupereka chitsogozo kuti awonetsetse kuti masewerawa akuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Squat?
- Squat Pamwamba: Pakusiyana uku, beluli limagwiridwa pamwamba, zomwe zimathandiza kulimbikitsa mapewa anu, msana, ndi pakati.
- Bokosi Squat: Izi zimaphatikizapo kugwada pansi pa bokosi kapena benchi musanayime, zomwe zingathandize kukweza mphamvu ndi kuphulika.
- Zercher Squat: Kusiyanasiyana kumeneku kumaphatikizapo kugwiritsira ntchito barbell mu khola la zigongono zanu, zomwe zimayang'ana minofu kumtunda kwanu ndi pakati.
- Goblet Squat: Ngakhale kuti nthawi zambiri amachitidwa ndi kettlebell kapena dumbbell, izi zikhoza kuchitidwa ndi barbell, kumene mumagwira kulemera pafupi ndi chifuwa chanu, kulimbikitsa mawonekedwe abwino ndi kuya mu squat.
Izinto zokufunda ezishisa ezivumelekile Barbell Squat?
- Deadlifts: Ma Deadlifts amaphatikizana ndi Barbell Squats pogwira ntchito osati minofu ya m'munsi monga quads, glutes ndi hamstrings, komanso kugwirizanitsa pakati ndi minofu yam'mbuyo, yomwe ndi yofunika kwambiri kuti mukhale ndi mawonekedwe abwino a squat ndikupewa kuvulala.
- Leg Press: The Leg Press ndi ntchito yabwino kwambiri yothandizira Barbell Squat chifukwa imalekanitsa minofu yapansi ya thupi (quadriceps, hamstrings, ndi glutes) ndipo imalola katundu wolemera kwambiri, womwe ungathandize kuwonjezera mphamvu ndi mphamvu zomwe mumabweretsa ku squats. .
Amaxabiso angamahlekwane kanye Barbell Squat
- Kulimbitsa thupi kwa Barbell Squat
- Zochita zolimbitsa thupi za Quadriceps
- ntchafu toning ndi barbell
- Zochita za Barbell za miyendo
- Kugwada ndi zolemera
- Barbell Squat kwa minofu ya ntchafu
- Kulimbitsa thupi kwapansi ndi barbell
- Njira ya Barbell Squat
- Kulimbitsa thupi kwa Quadriceps ndi barbell
- Kulimbitsa ntchafu ndi barbell