Barbell Bench Front Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Barbell Bench Front Squat

Barbell Bench Front Squat wani motsa jiki ne mai matukar tasiri wanda ke kaiwa ga quadriceps, glutes, da core, yayin da yake shiga jiki na sama. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da matakan motsa jiki. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen haɓaka ƙarfin jiki, haɓaka daidaito, haɓaka kwanciyar hankali, da haɓaka haɓakar tsoka gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Bench Front Squat

• Ketare hannunka akan sandar don amintar da shi kuma daga sama, sannan ɗauki mataki ko biyu baya don share rak ɗin kuma sanya ƙafar ƙafafu da faɗin kafaɗa tare da ɗan yatsin ƙafar ƙafa.
• Fara squat ta hanyar tura kwatangwalo a baya da kuma durƙusa gwiwoyi, rage jikin ku gwargwadon yadda za ku iya ba tare da ɓata yanayin ku ba, yayin da yake kiyaye barbell.
• Ka dakata na ɗan lokaci a ƙasan tsugunar da kake yi, tabbatar da cewa cinyoyinka suna layi ɗaya da ƙasa ko ƙasa idan zaka iya sarrafa shi.
• Tura ta sheqa don komawa zuwa wurin farawa, kiyaye ainihin ku da baya madaidaiciya a cikin motsi. Maimaita adadin maimaitawa da ake so.

Lajin Don yi Barbell Bench Front Squat

• Zurfin Squat: Don samun mafi kyawun motsa jiki, yi nufin yin squat a matsayin ƙasa kamar yadda za ku iya yayin kiyaye tsari mai kyau. Duk da haka, kauce wa yin ƙasa da ƙasa saboda yana iya haifar da rauni. Ya kamata cinyoyin ku su kasance daidai da ƙasa a kasan squat.
• Sarrafa Motsi: Kada ku yi gaggawar motsa jiki. Rage kanku a hankali kuma ku matsa baya tare da sarrafawa. Wannan zai taimake ka ka kula da daidaituwa da kuma hana raunuka.
• Kar a Dauki Nauyi da yawa: Kuskure na gama gari shine ƙoƙarin ɗaukar nauyi da wuri. Fara da nauyi za ku iya sarrafa cikin nutsuwa don maimaitawa 10-12 kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Dumi: Koyaushe dumi

Barbell Bench Front Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bench Front Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Bench Front Squat. Koyaya, yana da mahimmanci ga masu farawa su fara da ma'aunin nauyi kuma su mai da hankali kan sigar daidai don guje wa raunin da ya faru. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mai tabo don jagora ta hanyar har sai sun gamsu da yin shi da kansu.

Me ya sa ya wuce ga Barbell Bench Front Squat?

• Kettlebell Front Squat: Wannan bambancin ya ƙunshi riƙe da kettlebell a kowane hannu a matakin kafada yayin yin squat.
• Goblet Front Squat: A cikin wannan bambancin, ana riƙe dumbbell ko kettlebell tare da hannaye biyu a matakin ƙirji yayin squat.
• Zercher Squat: Wannan shi ne ƙarin ci-gaba bambance-bambancen inda ake rike da barbell a cikin maƙarƙashiyar gwiwar hannu, a kan ƙirjin ku, yayin tsuguno.
• Front Squat tare da Resistance Makada: Wannan bambance-bambancen yana ƙara makada juriya zuwa ga barbell, yana ba da tashin hankali akai-akai a cikin motsin squat.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Bench Front Squat?

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) na Ƙarfafawa na Barbell Bench Front Squat ta ƙarfafa kafadu da na sama, waɗanda ke yin aiki yayin riƙewa da sarrafa barbell a lokacin squat.
• Lunges kuma suna haɓaka Barbell Bench Front Squat yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya, irin su quads, hamstrings, da glutes, haɓaka ƙarfin ƙafa da daidaito, da kuma taimakawa wajen aiwatar da squat mafi inganci.