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Front Chest Squat

Umakhi woMsebenzi

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

Front Chest Squat ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana kwambiri ma quadriceps, komanso amagwiranso ntchito ma glutes, hamstrings, ndi pachimake, zomwe zimathandizira kuti thupi likhale lolimba komanso lokhazikika. Ndioyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi apamwamba chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa sikuti amangowonjezera kutanthauzira kwa minofu ndi mphamvu, komanso amawongolera kaimidwe, kusinthasintha, ndi kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Front Chest Squat

  • Imani ndi mapazi anu motalikirana m’lifupi m’lifupi, zala zanu zolozera kunja pang’ono, ndipo sungani msana wanu mowongoka ndi chifuwa chanu chili m’mwamba.
  • Pang'onopang'ono maondo ndi m'chiuno, kutsitsa thupi lanu ngati kuti mwakhala pampando, mpaka ntchafu zanu zikufanana ndi pansi.
  • Imani kaye pang'onopang'ono pamalo a squat, onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo osapitirira zala zanu.
  • Kanikizani zidendene zanu kuti mubwerere pamalo oyimilira, ndikusunga pachimake msana wanu molunjika. Izi zimamaliza kubwereza kamodzi kwa Front Chest Squat.

Izinto zokwenza Front Chest Squat

  • Zigono Mmwamba: Kuti mupereke 'shelufu' ya barbell, sungani zigono zanu m'mwamba mumayendedwe onse. Kulakwitsa kofala ndikugwetsa zigongono panthawi ya squat, zomwe zimatha kupangitsa kuti bar kugudubuza ndikuyika zovuta pamanja ndi mapewa anu.
  • Sungani Neutral Spine: Sungani chifuwa chanu mmwamba ndi msana wanu usalowerere kuyambira pachiyambi mpaka kumapeto kwa kayendetsedwe kake. Kutembenuza kapena kuzungulira msana wanu kungayambitse kuvulala koopsa.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, yesetsani kuzama kwathunthu. Ziuno zanu ziyenera kupita pansi pa mawondo anu pansi

Front Chest Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Front Chest Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Front Chest Squat, koma ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapenanso belu lotchinga kuti mawonekedwewo akhale olondola. Zochita izi zimafuna kusinthasintha kwabwino komanso mphamvu kumtunda ndi pachimake, kotero zitha kukhala zovuta kwa omwe angoyamba kumene kuphunzitsidwa mphamvu. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire luso lolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Front Chest Squat?

  • Zercher Squat ndi kusiyana kwina kumene barbell imagwiridwa mu khola la zigongono zanu, pafupi ndi chifuwa chanu, ndikutsutsa mphamvu yanu yapakati ndi yakumtunda kwa thupi lanu.
  • The Overhead Squat imaphatikizapo kugwiritsira ntchito barbell pamwamba, yomwe imagwira pachifuwa ndi mapewa kwambiri.
  • Single-Arm Dumbbell Front Squat ili ndi inu mutanyamula dumbbell pachifuwa chanu, yomwe imawonjezera chinthu chokhazikika ndikugwira ntchito pachifuwa chanu.
  • The Double Kettlebell Front Squat imaphatikizapo kugwira ma kettlebell awiri pachifuwa, kuonjezera katundu ndi mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Front Chest Squat?

  • The Overhead Press ndi ntchito ina yopindulitsa yomwe imakwaniritsa Front Chest Squats pomwe imayang'ana kulimbikitsa mapewa ndi kumtunda kwa thupi, zomwe ndizofunikira kuti mukhalebe mawonekedwe oyenera komanso okhazikika panthawi ya squat.
  • Ma Dumbbell Flyes amathandiziranso ma Front Chest Squats komanso amadzipatula ndikulondolera minofu ya pachifuwa makamaka, kukulitsa mphamvu zonse komanso kupirira kwa kumtunda komwe kuli kofunikira kuti muchite bwino ma Front Chest Squats.

Amaxabiso angamahlekwane kanye Front Chest Squat

  • Barbell Front Chest Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • Kulimbitsa thupi pantchafu ndi barbell
  • Njira ya Front Chest Squat
  • Zochita za Barbell za ntchafu
  • Momwe Mungachitire Front Chest Squat
  • Kulimbitsa thupi kwa Quadriceps ndi barbell
  • Fomu ya Front Chest Squat
  • Kulimbitsa ntchafu ndi Front Chest Squat
  • Kuchita masewera olimbitsa thupi kwa Barbell kwa minofu ya miyendo