Bench Front Squat
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Ukuxhumana kwe Bench Front Squat
Bench Front Squat ndi masewera olimbitsa thupi omwe amayang'ana kumunsi kwa thupi, makamaka ma quadriceps, glutes, ndi hamstrings, komanso kuchitapo kanthu pachimake. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amathandizira kukonza bwino, kugwirizanitsa, komanso mphamvu zathupi lonse. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kulimbikitsa masewera awo, kapena kuthandizira ulendo wawo wochepa thupi chifukwa cha mphamvu yake yowotcha ma calories.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Front Squat
- Gwirani belu pachifuwa chanu, manja anu ali otalikirapo pang'ono kuposa m'lifupi m'lifupi ndi mapewa anu kuloza kutsogolo.
- Tsitsani thupi lanu mwa kugwada pa mawondo ndi m'chiuno, kusunga msana wanu molunjika, mpaka ntchafu zanu zikhale zofanana ndi pansi.
- Imani pang'onopang'ono pamalo awa, kenaka kanikizani zidendene zanu kuti mukweze thupi lanu m'malo oyambira.
- Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.
Izinto zokwenza Bench Front Squat
- **Mawonekedwe Olondola**: Imani ndi mapazi anu motalikirana m'lifupi mapewa. Pindani m'chiuno ndi mawondo kuti muchepetse thupi lanu mpaka ntchafu zanu zifanane ndi pansi, kapena motsika momwe mungathere. Sungani msana wanu molunjika ndi chifuwa chanu. Pewani kutsamira kutsogolo chifukwa izi zingakumitseni msana wanu.
- **Kuyenda Koyendetsedwa**: Kuyenda kuyenera kuyendetsedwa ndikuchedwa. Pewani kutsika mwachangu kapena kudumpha pansi pa squat. Izi zingayambitse kuvulala kwa mawondo kapena msana.
- **Kulakwitsa Kwamba - Kukweza Kulemera Kwambiri **: Chimodzi mwazolakwika zofala ndikuyesa kukweza kulemera kwambiri.
Bench Front Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Bench Front Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bench Front Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mutsimikizire mawonekedwe abwino ndi njira. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti azikutsogolerani poyambira. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikumvetsera thupi lanu kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Front Squat?
- Squat Pamwamba: Mtundu uwu wa squat umafuna kuti mugwire barbell kapena ma dumbbells awiri pamwamba pa kayendetsedwe kake.
- Zercher Squat: Kusiyanasiyana kwa squat uku kumaphatikizapo kugwira chitsulo chopindika m'miyendo yanu, ndikupanga zovuta zapadera pakatikati ndi kumtunda kwa thupi.
- Bokosi Squat: Pakusiyana uku, mumagwada pansi mpaka matako anu akhudza bokosi kapena benchi kumbuyo kwanu, kenako nkubwerera mmwamba.
- Front Squat: Kusiyanasiyana kwa squat uku kumaphatikizapo kunyamula belu pamapewa anu kutsogolo kwa thupi lanu, kutsutsa mphamvu zanu ndi mphamvu zanu.
Izinto zokufunda ezishisa ezivumelekile Bench Front Squat?
- Zosindikizira Zapamwamba ndizothandizira kwambiri ku Bench Front Squats pomwe zimayang'ana kwambiri kumtunda, makamaka mapewa, ma triceps, ndi pachifuwa chapamwamba, zomwe zimathandiza kulimbitsa mphamvu zam'munsi zomwe zimapezedwa kuchokera ku squats.
- Mapapu ndi ntchito ina yopindulitsa yomwe imathandizira Bench Front Squats, chifukwa imayang'ana magulu ofanana a minofu monga ma quads, glutes, ndi hamstrings, komanso amawonjezera kukhazikika komanso kukhazikika, zomwe zimatha kupititsa patsogolo mphamvu za squats.
Amaxabiso angamahlekwane kanye Bench Front Squat
- Barbell Bench Front Squat
- Zochita zolimbitsa thupi za Quadriceps
- Kulimbitsa thupi pantchafu ndi barbell
- Njira ya Bench Front Squat
- Zochita za Barbell za ntchafu
- Kuwombera kutsogolo pa benchi
- Kulimbitsa thupi kwa Quadriceps ndi barbell
- Bench Barbell Front Squat
- Maphunziro amphamvu a quadriceps
- Bench Front Squat yomanga minofu ya mwendo