Barbell Bench Squat

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Bench Squat

Barbell Bench Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quadriceps, hamstrings, da glutes, haɓaka ƙarfin ƙarfin jiki gaba ɗaya da kwanciyar hankali. Wannan motsa jiki ya dace da masu farawa da ƙwararrun 'yan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa da burin mutum. Kowane mutum na iya zaɓar haɗa Barbell Bench Squats a cikin tsarin motsa jiki don fa'idodinsa don haɓaka ƙarfin aiki, haɓaka asarar mai, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Bench Squat

• Tsaya yana fuskantar ƙwanƙwasa, sanya kanku don haka barbell ɗin yana kan baya da kafadu, ba wuyan ku ba. Tsaya ƙafafunku nisa da faɗin kafada, yatsun ƙafar ƙafa sun ɗan nuna waje.
• Tare da ƙwaƙƙwaran ƙwanƙwasa tare da tsayar da baya madaidaiciya, durƙusa a gwiwoyi da hips don runtse jikin ku kamar kuna zaune akan kujera, har sai cinyoyinku sun yi daidai da ƙasa.
• Tabbatar cewa gwiwoyi suna cikin layi tare da yatsun kafa kuma kada ku wuce yatsun kafa, kuma ku kula da karfi, madaidaiciyar matsayi a cikin motsi.
• Matsa ta cikin diddige don tsayawa a baya har zuwa matsayi na farawa, cikakken mika kwatangwalo da gwiwoyi, kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Barbell Bench Squat

• **Madaidaicin Matsayin Barbell ***: Ya kamata a sanya sandar a saman gefen baya, ba a wuyan ku ba. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Ya kamata mashaya ta kasance a cikin matsayi inda za'a iya daidaitawa da goyan bayan kafada da tsokoki na baya na sama.
• ** Zurfin Tsokaci**: Nufin runtse jikinka har cinyoyinka sun yi daidai da ƙasa. Yin ƙasa da ƙasa ('zurfin zurfafawa') na iya sanya damuwa da yawa akan gwiwoyinku, yayin da rashin yin ƙasa sosai ('rabin squat') ba zai shigar da tsokoki gaba ɗaya ba.
• **Tsarin Numfashi**: Sau da yawa ana watsi da numfashin da ya dace amma yana da mahimmanci don kyakkyawan aiki. Yi numfashi kafin ku

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 a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da taimako a sami mai horarwa ko gogaggen tabo don jagorantar masu farawa ta hanyar motsi. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi yayin da ƙarfinsu da amincewa suke girma.

Me ya sa ya wuce ga Barbell Bench Squat?

• Akwatin Squat: A cikin wannan sigar, kuna tsugune har sai gindinku ya taɓa akwati ko benci kafin turawa baya, wanda ke taimakawa don tabbatar da tsari da zurfi.
• Overhead Squat: Wannan bambancin ƙalubale ne inda kake riƙe da barbell sama da kai a cikin squat, inganta daidaito da sassauci.
• Zercher Squat: Don wannan squat, kuna riƙe da barbell a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda zai iya taimakawa wajen inganta yanayin ku da kuma ƙaddamar da ainihin ku.
• Dakatar da Squat: A cikin wannan bambancin, kuna tsayawa a ƙasan squat kafin turawa sama, wanda zai iya taimakawa wajen ƙara ƙarfin ku da ƙarfin ku.

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

• Lunges babban motsa jiki ne na motsa jiki ga Barbell Bench Squats saboda suna kai hari ga quadriceps, glutes, da hamstrings, kama da squats, amma kuma suna inganta daidaito da kwanciyar hankali, wanda zai iya inganta fasaha na squatting.
• Ƙafafun ƙafa wani motsa jiki ne wanda ya dace da Barbell Bench Squats kamar yadda ya keɓance ƙananan tsokoki na jiki - quadriceps, hamstrings, da glutes, yana ba ka damar mayar da hankali ga ƙarfi da ci gaban tsoka a cikin waɗannan wurare, wanda zai iya taimakawa wajen ƙarfafa squats.