Barbell Bench Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Barbell Bench Squat

Barbell Bench Squat wani motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan tsokoki na jiki ciki har da quadriceps, glutes, da hamstrings. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita nauyi gwargwadon ƙarfin mutum. Ana shigar da wannan motsa jiki sau da yawa a cikin ayyukan motsa jiki kamar yadda ba wai kawai inganta ƙarfin tsoka da juriya ba, amma kuma yana inganta daidaituwa, kwanciyar hankali, da haɗin gwiwar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Bench Squat

• Fara da saita ƙwanƙwaran ka a kan ɗigon tsutsa a kusan tsayin ƙirji.
• Tsaya yana fuskantar ƙwanƙolin, matsawa ƙarƙashinsa kuma sanya shi a saman baya na sama, ɗan ƙasa da wuyansa.
• Ka kama kararrawa da hannayenka mafi fadi fiye da fadin kafada, dauke shi daga rakiyar ta mike kafafun ka, sannan ka koma baya daga ragon.
• Tsaya tare da ƙafafunku nisan kafada, an nuna yatsun ƙafa kaɗan. Wannan shine wurin farawanku.
• Lanƙwasa a kwatangwalo da gwiwoyi don runtse jikinka gwargwadon iyawa (nufin cinyoyin su zama daidai da ƙasa), kiyaye bayanka madaidaiciya da ƙirji sama. Tura gwiwoyinku waje yayin da kuke ƙasa.
• Tura

Lajin Don yi Barbell Bench Squat

• Daidaitaccen Fom: Tsaya bayanku a mike da kirji sama a duk lokacin motsa jiki. Lokacin da kuka saukar da jikinku, ya kamata cinyoyinku su kasance daidai da ƙasa. Ka guji jingina gaba ko zagaye bayanka, saboda hakan na iya haifar da rauni.
• Motsi Mai Sarrafa: Tabbatar da sarrafa motsin ku duka akan hanya ƙasa da sama. Kuskure na gama gari shine a sauke da sauri da billa baya. Wannan ba kawai yana rage tasirin motsa jiki ba, har ma yana ƙara haɗarin rauni.
• Fasahar Numfashi: Numfashi yayin da kake runtse jikinka, da numfashi

Barbell Bench Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Bench Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Bench Squat. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi ko ma kawai barbell har sai kun sami tsari daidai. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar don guje wa kowane rauni. Koyaushe tuna, mabuɗin shine a hankali ƙara nauyi yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki.

Me ya sa ya wuce ga Barbell Bench Squat?

• Akwatin Squat: Don wannan bambancin, kuna squat har sai kun zauna a kan akwati ko benci, wanda ke taimakawa wajen inganta siffar ku da zurfin ku.
• Zercher Squat: Wannan squat squat bambance-bambancen ya ƙunshi rike da barbell a cikin maƙarƙashiya na gwiwar hannu, wanda ke kai hari ga ainihin ku da ƙarfin jiki na sama.
• Overhead Squat: Wannan ci-gaba na ci-gaba yana buƙatar ka riƙe barbell sama da kai a cikin squat, wanda ke ƙalubalantar ma'auni, motsi, da ƙarfin ƙarfin ku.
• Dakatar da Squat: A cikin wannan bambancin, kuna tsayawa a ƙasan squat kafin ku tashi sama, wanda ke ƙara lokaci a cikin tashin hankali kuma yana inganta ƙarfi da kwanciyar hankali.

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

• Lunges wani babban motsa jiki ne wanda ya dace da Barbell Bench Squats, yayin da suke kaiwa manyan kungiyoyin tsoka irin su quads, glutes, da hamstrings, amma kuma suna inganta daidaito da kwanciyar hankali, waɗanda ke da mahimmanci don yin squats daidai.
• Ƙimar maraƙi yana da amfani mai amfani ga Barbell Bench Squats yayin da suke ƙarfafa tsokoki na ƙananan ƙafa, wanda sau da yawa ba a kula da su a cikin squats, kuma wannan zai iya inganta ƙarfin ƙafar gaba ɗaya da kwanciyar hankali a lokacin motsi.