Barbell Bliboe ƒe Squat

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Barbell Bliboe ƒe Squat

Barbell Full Squat nye ŋusẽdodo ƒe kamedede si me wowɔa nu geɖe le si me woƒoa nu tso lãmeka vovovowo ŋu, siwo dometɔ aɖewoe nye abɔta, akɔtaƒu, akɔta, kple nu vevi, si doa lãmekawo ƒe tsitsi kple dzidodo bliboa ɖe ŋgɔ. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa le eƒe sesẽme si woate ŋu atrɔ asi le le kpekpeme si wozã nu ta. Ame ɖekaɖekawo ate ŋu atia kamedede sia elabena menye ɖeko wòdoa ŋusẽ ame ƒe ŋutilã ƒe akpa si le anyime eye wòli ke ko o, ke enaa ƒuwo ƒe kpekpeme, woƒe nɔnɔme, kple woƒe lãmenugbagbeviwo ƒe dɔwɔwɔ hã nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Barbell Bliboe ƒe Squat

• Ne wonya ɖo barbell la ɖe teƒe nyuitɔ ko la, kɔe tso agbatsɔkekea dzi to etutu gbã kple wò afɔwo eye le ɣeyiɣi ma ke me la, wò akɔta dzɔdzɔe me, emegbe nàɖe afɔ ɖa le ʋuƒoa ŋu eye nàzã nɔnɔme si le titina si keke abe abɔta ene eye afɔbidɛawo nafia asi vie .
• Gbugbɔ gbɔgbɔ sesĩe, ɖiɖi wò ŋutilã to klowo bɔbɔ kple anyinɔƒe ɖe megbe kple wò akɔta, wò ta nanɔ dzi eye nàlé megbe dzɔdzɔe me ɖe asi, yi edzi nàɖiɖi vaseɖe esime dzogoe si le afɔ si le etame kple nyiviawo dome la naɖiɖi vie wu dzidzenu 90.
• Dze wò ŋutilã kɔkɔ gɔme to anyigba tutu gɔme kple afɔkpodzi alo wò afɔ titina esi nèle afɔawo ɖɔm eye nèle akɔta kekem be woatrɔ ayi teƒe si nèdze egɔme tsoe, gbɔ ya esi nèle esia wɔm

Nõuanded sooritamiseks Barbell Bliboe ƒe Squat

• Dzoxɔxɔ: Mègadze egɔme kple kpekpeme kpekpewo gbeɖe o. Dze egɔme kple agba si le bɔbɔe wu alo barbell ko gɔ̃ hã be wòado dzo na wò lãmekawo kple ƒunukpeƒewo. Esia ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu eye wòadzra wò ŋutilã ɖo ɖe kpekpeme kpekpe siwo gbɔna ŋu.
• Akɔta ƒe Goglome: Be nàkpɔ viɖe geɖe tso kamededea me la, ɖoe be yeabɔbɔ ɖe anyi goglo le afisi wò ata nasɔ kple anyigba. Gake mègazi wò ŋutilã dzi be wòabɔbɔ nɔ anyi goglo wu alesi wòate ŋui o. Esia ate ŋu agblẽ nu le wò klowo kple akɔta ƒe akpa si le anyime ŋu.
• Yagbɔgbɔ ƒe Mɔnu: Yagbɔgbɔ le vevie ŋutɔ le kamedede ɖesiaɖe me. Ne èdi barbell blibo squat la, gbɔgbɔ abe

Barbell Bliboe ƒe Squat KKK

Kas algajad saavad teha Barbell Bliboe ƒe Squat?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Full Squat kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si dzi woate ŋu aɖu eye nàlé fɔ ɖe nɔnɔmea dede blibo ŋu hafi nàdzi kpekpeme ɖe edzi. Wokafui hã be ame ŋutɔ ƒe hehenala alo ame bibi aɖe nanɔ anyi si afia mɔe le ɖoɖoa me be woaƒo asa na abi ɖesiaɖe si ate ŋu adze ame dzi.

Millised on tavalised variatsioonid Barbell Bliboe ƒe Squat?

• Aɖaka me Afɔɖeɖe: Esia bia be woaɖiɖi ŋutilãa ɖe anyi vaseɖe esime wòanɔ aɖaka alo zikpui dzi, emegbe woagatsi tre ɖe dzi, si kpena ɖe ame ŋu wòdea blibo eye ŋusẽ nadzi ɖe edzi le akɔtaɖonua ƒe gɔme.
• Tame Afɔɖeɖe: Esia bia be woalé barbell la ɖe ta dzi le akɔtadzesi bliboa me, si menye ɖeko wòɖoa ŋku ametia ƒe akpa si le anyime ko o, ke enaa abɔta te ŋu trɔna ɖe nɔnɔmewo ŋu nyuie wu eye wònaa ŋusẽ si le eme hã nyona ɖe edzi.
• Zercher Squats: Woléa barbell la ɖe abɔta ƒe gogloƒe, si te ɖe akɔta ŋu, si tɔa ŋku akɔta ene, akɔta, kple eƒe akpa si le eme, eye wònaa ame ƒe tame ƒe ŋusẽ hã nyona ɖe edzi.
• Goblet Squats: Togbɔ be zi geɖe la, wotsɔa kettlebell alo dumbbell wɔa squat sia hã kple barbell si wolé ɖe akɔta le tsitrenu, si kpena ɖe ame ŋu be eƒe nɔnɔme kple goglome nanyo ɖe edzi

Millised on head täiendavad harjutused Barbell Bliboe ƒe Squat?

• Aklã, eɖanye ŋutilã ƒe kpekpeme alo kpekpeme o, hã ate ŋu akpe ɖe Barbell Full Squat ŋu esi wole dɔ wɔm le afɔ ɖesiaɖe ŋu le wo ɖokui si, si akpe ɖe ŋuwò nàɖɔ ŋusẽ alo asitɔtrɔ le nɔnɔmewo ŋu ƒe masɔmasɔ ɖesiaɖe si ate ŋu agblẽ nu le wò akɔta ƒe nɔnɔme ŋu eye wòate ŋu ana nàxɔ abi la ɖo.
• Deadlifts nye kamedede nyui bubu si kpena ɖe eŋu elabena togbɔ be woɖoa taɖodzinu na ame ƒe akpa si le ete hã abe squats ene hã la, etea gbe ɖe megbe kɔsɔkɔsɔa dzi geɖe wu - akɔtaƒuwo, akɔtaƒuwo, kple akɔta ƒe akpa si le anyime - si wɔnɛ be afɔti bliboa ƒe tsitsi si da sɔ wu.