High Bar Squat
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Ukuxhumana kwe High Bar Squat
The High Bar Squat ndi masewera olimbitsa thupi amphamvu omwe amayang'ana makamaka ma quadriceps, glutes, ndi hamstrings, komanso amathandizira pachimake ndikuwongolera bwino. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa cha scalability yake potengera kulemera ndi zovuta. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa cha mphamvu zake zolimbitsa thupi, kupititsa patsogolo masewera olimbitsa thupi, ndi kulimbikitsa kaimidwe kabwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi High Bar Squat
- Gwirani mwamphamvu chotchingacho ndi manja anu otalikirapo kuposa m'lifupi m'lifupi mwake, chotsani mapewa anu kuti akhazikike, kenaka kwezani chotchingacho ndikukankhira mmwamba ndikubwerera pang'ono, kuchoka pachikhomo kuti mudzipatse malo.
- Imani ndi mapazi anu motalikirana m'lifupi m'lifupi, zala zanu zolozera kunja pang'ono, ndipo sungani chifuwa chanu m'mwamba ndi msana wanu molunjika pamene mukukonzekera squat.
- Tsitsani thupi lanu powerama pa mawondo ndi m'chiuno ngati kuti mwakhalanso pampando, kusunga nsana wanu mowongoka ndikuwonetsetsa kuti mawondo anu sadutsa zala zanu, mpaka ntchafu zanu zikhale zofanana ndi pansi.
- Kanikizani zidendene zanu kuti mubwerere pamalo oyamba, kuonetsetsa kuti msana wanu ukuwongoka ndi chifuwa chanu m'mwamba nthawi yonseyi.
Izinto zokwenza High Bar Squat
- Kuyika Mapazi Moyenera: Mapazi anu ayenera kukhala motalikirana ndi mapewa motalikirana, ndi zala zoloza pang'ono. Izi zimapereka maziko okhazikika a squat ndipo zimathandiza kugwirizanitsa chiuno, glutes, ndi hamstrings. Pewani kuyika mapazi anu pafupi kwambiri kapena kutali kwambiri, chifukwa izi zingayambitse kusakhazikika komanso kuvulala kwa mawondo.
- Pitirizani Kukhala Owongoka: Kulakwitsa kofala ndikutsamira kutsogolo panthawi ya squat, yomwe imatha kusokoneza msana. Kuti mupewe izi, sungani chifuwa chanu m'mwamba ndikukhala ndi kaimidwe kamene mukuyenda. Izi zimapangitsa quadriceps mogwira mtima komanso zimachepetsa kupsinjika kumunsi kumbuyo.
- Mayendedwe Oyendetsedwa: Osathamangira squat. Chepetsani anu
High Bar Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda High Bar Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a High Bar Squat. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira magawo oyambirira kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera kwawo pamene mphamvu ndi chidaliro chawo zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo High Bar Squat?
- Low Bar Squat imayika belu kumbuyo kumbuyo, komwe kumapangitsa unyolo wakumbuyo kuposa squat yapamwamba.
- The Overhead Squat imaphatikizapo kugwiritsira ntchito barbell pamwamba pa mutu wanu panthawi yonse ya squat, zomwe zimathandizira kwambiri kuyenda ndi kuyenda.
- Zercher Squat ndikusintha komwe barbell imagwiridwa m'miyendo ya zigongono zanu, kulunjika pachimake ndi m'munsi mwa thupi lanu.
- Bokosi Squat, yomwe imaphatikizapo kugwada pansi pa bokosi kapena benchi ndiyeno kuyimirira, imathandizira kukonza mawonekedwe ndi kuya kwa squat.
Izinto zokufunda ezishisa ezivumelekile High Bar Squat?
- Ma Deadlifts amaphatikizanso ma High Bar Squats bwino chifukwa amaloza unyolo wam'mbuyo, kuphatikiza kumbuyo, glutes, ndi hamstrings, kulimbikitsa maderawa kungathandize kukonza mawonekedwe anu onse ndikupewa kuvulala.
- Ma squats akutsogolo ndi masewera ena opindulitsa kuti agwirizane ndi High Bar Squats, chifukwa amatsindika kwambiri pa quads ndi core, kupereka masewera olimbitsa thupi ozungulira mwendo ndikuthandizira kukhazikika kwapakati pakuchita bwino kwa squat.
Amaxabiso angamahlekwane kanye High Bar Squat
- Njira ya High Bar Squat
- Zochita za Barbell za ntchafu
- Zochita zolimbitsa thupi za Quadriceps
- Maphunziro a High Bar Squat
- Momwe mungapangire High Bar Squat
- Zolimbitsa thupi za Barbell za miyendo
- Fomu ya High Bar Squat
- Zolimbitsa thupi za Quadriceps barbell
- Maphunziro a ntchafu ndi High Bar Squat
- High Bar Squat yomanga minofu ya mwendo