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Low Bar Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Low Bar Squat

The Low Bar Squat ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu ya m'munsi mwa thupi, kuphatikizapo glutes, hamstrings, ndi quadriceps, komanso kuchitapo kanthu pachimake ndi kumbuyo. Kulimbitsa thupi kumeneku ndikwabwino kwa onyamula maweightlifters, othamanga, kapena aliyense amene akufuna kulimbitsa thupi locheperako ndikulimbitsa thupi lonse. Anthu angasankhe kuphatikizira ma Low Bar Squats m'chizoloŵezi chawo chifukwa cha mphamvu yake yomanga minofu, kupititsa patsogolo kuyenda, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Low Bar Squat

  • Imani ndi mapazi anu motalikirana m'lifupi m'lifupi, zala zanu zolozera kunja pang'ono, ndipo gwirani pakati panu.
  • Yambani kuyenda mwa kukankhira m'chiuno mwanu kumbuyo, kugwada pa mawondo ndikutsitsa thupi lanu ngati kuti mwakhala pampando, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
  • Tsitsani thupi lanu mpaka ntchafu zanu zifanane ndi pansi, kapena momwe mungathere momasuka ndikuwongola msana wanu.
  • Kanikizani zidendene zanu kuti muyimenso pamalo oyambira, kuonetsetsa kuti msana wanu uwongoka ndipo pachimake chanu chimagwira ntchito yonse.

Izinto zokwenza Low Bar Squat

  • ** Kuyika Phazi ndi Kuyenda **: Mapazi anu ayenera kukhala motalikirana ndi mapewa, ndi zala zanu zopindika kunja pang'ono. Mukamachita squating, pewani kuti mawondo anu agwere mkati. M'malo mwake, yesetsani kukankhira mawondo anu kumbali ya zala zanu. Izi zidzakuthandizani kugwirizanitsa minofu yoyenera ndikuteteza mawondo anu kuti asavulale.
  • **Pitirizani Kukhala ndi Msana Wosalowerera**: Kuti mupewe kuvulala, ndikofunikira kuti musalowerere msana panthawi yonseyi. Osazungulira msana wanu kapena kuukuta. Phatikizani pachimake chanu kuti msana wanu ukhale wowongoka komanso kuti ukhale wokhazikika.
  • **Njira Yoyenera Kupumira**: Kupuma nthawi zambiri kumanyalanyazidwa koma ndikofunikira

Low Bar Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Low Bar Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Low Bar Squat. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena ngakhale barbell kuti muzolowere kusuntha ndi mawonekedwe. Ndizothandizanso kukhala ndi munthu wodziwa zambiri, monga mphunzitsi waumwini, kuti atsogolere njira yoyenera kupewa kuvulala komwe kungachitike. Nthawi zonse kumbukirani, mawonekedwe oyenera ndi luso ndilofunika kwambiri kuposa kunyamula zolemera, makamaka kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Low Bar Squat?

  • Front Squat: The barbell imagwiridwa kutsogolo kwa thupi kudutsa ma deltoids, kusunthira kuyang'ana ku quads ndi kumtunda kumbuyo.
  • Bokosi Squat: Izi zimaphatikizapo kugwada pansi pa bokosi kapena benchi musanayime, zomwe zingathandize kukonza mawonekedwe ndikuwongolera magulu osiyanasiyana a minofu.
  • Zercher Squat: M'kusiyana uku, barbell imagwiridwa mu khola la zigongono, kutsutsa pakati ndi kumtunda kwa thupi.
  • Squat Pamwamba: Apa, barbell imakhala pamwamba pa kayendetsedwe kake, komwe kumafunikira ndikuwongolera bwino, kuyenda, ndi mphamvu zapakati.

Izinto zokufunda ezishisa ezivumelekile Low Bar Squat?

  • Ma squats akutsogolo atha kukhala owonjezera pazochitika zanu chifukwa amasunthira kuyang'ana kwambiri ku quadriceps, kukupatsirani nyonga yolimba ya mwendo ikaphatikizidwa ndi hamstring ndi glute focus ya Low Bar Squats.
  • Mapapu, makamaka akuyenda, amathandizira ma Low Bar Squats poyang'ana ma quadriceps, glutes, ndi hamstrings, komanso kuwongolera bwino komanso kukhazikika, zomwe zimatha kukulitsa magwiridwe antchito anu onse.

Amaxabiso angamahlekwane kanye Low Bar Squat

  • Njira ya Low Bar Squat
  • Zolimbitsa thupi za Barbell Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • Kumanga minofu ya ntchafu
  • Zochita za Barbell za ntchafu
  • Fomu ya Low Bar Squat
  • Kulimbitsa thupi kwapansi ndi barbell
  • Ma squats a Barbell a quadriceps
  • Momwe mungachitire Low Bar Squat
  • Maphunziro a mphamvu kwa ntchafu