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Barbell Squat

Umakhi woMsebenzi

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

Barbell Squat ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu ya miyendo yanu, m'chiuno, ndi pachimake, kupititsa patsogolo mphamvu zonse ndi kukhazikika. Ndizoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu yamunthu. Anthu amasankha kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu ndi kaimidwe ka thupi komanso amawonjezera kutentha kwa kalori, kulimbikitsa kuwonda komanso kumanga minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Squat

  • Ikani chifuwa chanu mmwamba ndi kuyang'ana kutsogolo, pindani mawondo anu ndi m'chiuno kuti muchepetse thupi lanu ngati kuti mwakhala pampando.
  • Pitirizani kudzitsitsa mpaka ntchafu zanu zikhale zofanana ndi pansi, kuonetsetsa kuti mawondo anu sakupitirira zala zanu.
  • Kanikizani zidendene zanu kuti muyimenso pamalo oyamba, kuwonetsetsa kuti msana wanu ukhale wowongoka komanso pachimake chanu chikugwira ntchito nthawi yonseyi.
  • Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza, nthawi zonse kusunga mawonekedwe oyenera.

Izinto zokwenza Barbell Squat

  • **Mawonekedwe Olondola**: Pindani m'chiuno ndi mawondo anu kuti mutsitse thupi lanu ngati kuti mwakhalanso pampando. Sungani chifuwa chanu mmwamba, msana wanu molunjika, ndi mawondo anu pamwamba pa zala zanu. Pitani pansi mpaka ntchafu zanu zikhale zofanana ndi pansi, kapena pafupi ndi zofanana momwe mungathere. Kulakwitsa Kwambiri: Anthu ambiri amalola mawondo awo kulowa mkati kapena kupitirira zala zawo, zomwe zingayambitse kuvulala kwa mawondo.
  • **Kuyenda Koyendetsedwa**: Onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Pewani kudumpha pansi pa kusuntha kapena kugwiritsa ntchito mphamvu kuti muyime kumbuyo, monga

Barbell Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena wodziwa masewera olimbitsa thupi kuti awone mawonekedwe anu mutangoyamba kumene. Pamene mukukhala omasuka ndi kayendetsedwe kake ndipo mphamvu zanu zikuwonjezeka, mukhoza kuwonjezera kulemera kwake pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Squat?

  • Sumo Squat: Pakusiyana uku, barbell imachitika pamalo abwino koma mapazi amakhala otalikirapo kuposa m'lifupi mwake, ndi zala zolozera kunja, kuyang'ana kwambiri ntchafu zamkati ndi glutes.
  • Zercher Squat: Apa, barbell imagwiridwa m'miyendo yanu, zomwe zingathandize kukonza kaimidwe kanu ndikulunjika pachimake chanu komanso thupi lanu lakumunsi.
  • Squat Pamwamba: Kusiyanasiyana kovuta kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa mutu wanu kwa nthawi yonse ya squat, zomwe zimafuna ndi kumanga mapewa amphamvu, kumbuyo, ndi pakati.
  • Bokosi Squat: Mwakusiyana uku, mumangogwada mpaka matako anu akhudza bokosi kapena benchi kumbuyo kwanu, kenako nkukankhira m'mwamba, zomwe zingathandize kukonza mawonekedwe anu ndikuwongolera.

Izinto zokufunda ezishisa ezivumelekile Barbell Squat?

  • Deadlifts: Deadlifts amaphatikizana ndi ma barbell squats poyang'ana minofu yam'mbuyo, kuphatikizapo glutes ndi hamstrings, zomwe ndizofunikira pakupanga mphamvu panthawi ya squat, motero kumapangitsanso mawonekedwe anu a squat ndi mphamvu.
  • Ma squats Akutsogolo: Ma squats akutsogolo amasamutsa katundu kutsogolo kwa thupi lanu, zomwe zimatha kuwongolera kaimidwe kanu, mphamvu zapakati, komanso kulamulira kwa quad, zonse zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera komanso kupititsa patsogolo magwiridwe antchito a barbell squats.

Amaxabiso angamahlekwane kanye Barbell Squat

  • Kulimbitsa thupi kwa Barbell Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Zochita za Barbell za miyendo
  • Kuthamanga ndi barbell
  • Kulimbitsa thupi kwapansi ndi barbell
  • Barbell Squat kwa minofu ya ntchafu
  • Zochita za Quadriceps barbell
  • Maphunziro a mphamvu kwa ntchafu
  • Njira ya Barbell Squat.