** 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.
**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.