Barbell Front Bench Squat

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

Sakonni ga Barbell Front Bench Squat

Barbell Front Bench Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da core, yayin da yake shiga jikin babba. Wannan motsa jiki ya dace da masu farawa da ’yan wasa masu ci gaba, saboda ana iya sauya shi cikin sauƙi don dacewa da matakan dacewa da mutum ɗaya. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don inganta ƙarfin ƙananan jiki, haɓaka kwanciyar hankali, da haɓaka mafi kyawun yanayin jiki.

Yanayinta: tsammanin nuni a nuni Barbell Front Bench Squat

• Tare da tafin hannunka suna fuskantar sama, ka riƙe sandar tare da gwiwar gwiwarka suna nuna gaba sannan sandar ta kwanta a kafaɗun gabanka, sannan ka ɗaga shi daga tarkacen ta fara turawa da ƙafafu kuma a lokaci guda daidaita jikinka.
• Yi nisa daga ragon kuma sanya ƙafafunku ta amfani da matsakaicin matsakaicin nisa-fada tare da ɗan yatsin yatsa.
• Sannu a hankali ka runtse jikinka ta hanyar lanƙwasa gwiwoyi da kwatangwalo kamar dai za ka zauna da duwawunka, ka riƙe baya madaidaiciya da ƙwanƙwasa a wuri ɗaya a kafaɗunka.
• Ci gaba da ƙasa har sai kusurwar da ke tsakanin ƙafar babba da maruƙan ya zama ɗan ƙasa da digiri 90, sa'an nan kuma tayar da jikin ku zuwa matsayi na farawa ta hanyar tura ƙasa tare da diddige ko tsakiyar ƙafar ƙafa yayin da kuke daidaita kafafu da kuma shimfiɗa kwatangwalo. .

Lajin Don yi Barbell Front Bench Squat

• ** Riko da Wurin gwiwar gwiwar hannu ***: Lokacin kama sandar, hannuwanku yakamata su zama ɗan faɗi fiye da faɗin kafaɗa. Gilashin ya kamata ya tsaya akan kafadu na gaba, tare da gwiwar gwiwar ku suna nunawa gaba da tsayawa tsayi a cikin ɗagawa. Kuskure na yau da kullun shine barin gwiwar hannu yayin da kuke tsuguno, wanda zai haifar da jujjuyawar barbell da rasa iko.
• ** Matsayin Ƙafa ***: Ƙafafunku ya kamata su kasance da faɗin kafada tare da ɗan nuna yatsun kafa. Wannan yana taimakawa wajen kiyaye ma'auni kuma yana ba da damar zurfafa zurfafawa. Ka guji sanya ƙafafu kunkuntar ko faɗi da yawa saboda yana iya haifar da rashin kwanciyar hankali da damuwa akan gwiwoyi.
• **Kiyaye kashin bayan tsaka tsaki**: Tsaya kirjin ku sama da naku

Barbell Front Bench Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Front Bench Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Front Bench Squat. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mai tabo don ba da jagora da tabbatar da aminci. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumi da kyau a gaba da sauraron jikin ku don guje wa wuce gona da iri.

Me ya sa ya wuce ga Barbell Front Bench Squat?

• Overhead Squat wani bambanci ne inda kuke riƙe ƙwanƙwasa a sama tare da shimfiɗa hannuwanku gabaɗaya a cikin duka motsi.
• Zercher Squat yana buƙatar ka riƙe maƙarƙashiya a cikin maƙarƙashiyar gwiwar gwiwarka, kusa da ƙirjinka, ƙara babban babban jiki da babban ƙalubale ga motsa jiki.
• The Front Box Squat ya ƙunshi tsugunowa har sai hips ɗinku ya taɓa akwati ko benci, sannan fashe baya sama, wanda zai iya taimakawa haɓaka ƙarfin ku da ƙarfin ku.
• The Paused Front Squat bambanci ne inda ka dakata a ƙasan squat na ƴan daƙiƙa kaɗan kafin tashiwa sama, ƙara lokaci ƙarƙashin tashin hankali da haɗin tsoka.

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

• Lunges wani motsa jiki ne wanda ke haɗuwa da kyau tare da Barbell Front Bench Squat yayin da suke kaiwa ga quadriceps, glutes, da hamstrings, suna taimakawa wajen inganta daidaituwa da daidaitawa wanda ke da mahimmanci don aiwatar da squats yadda ya kamata.
• Jerin jaridar da ke amfani da ita ce mai amfani don haɗawa tare da wari na Fuskokin Barbiya kamar yadda ya karfafa kafada da na sama, inganta iyakarka ta riƙe barbell a cikin matsayin squat matsayi.