Barbell Front 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, Gastrocnemius, Hamstrings, Soleus

Sakonni ga Barbell Front Squat

Barbell Front Squat shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da ainihin, yayin da yake shiga jikin babba da haɓaka daidaituwa gabaɗaya. Ya dace da masu farawa da ’yan wasa masu ci gaba, suna ba da wahala mai ƙima dangane da nauyin da aka yi amfani da su. Mutane da yawa za su iya zaɓar wannan motsa jiki don haɓaka ƙananan ƙarfin jiki, haɓaka aikin motsa jiki, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Front Squat

• Da zarar kun damke maƙarƙashiyar, ɗaga shi daga tarkacen ku ɗauki mataki baya, sanya ƙafafunku nisa da faɗin kafaɗa tare da nuna yatsunku kaɗan.
• Fara motsa jiki ta hanyar runtse jikin ku zuwa squat, durƙusa a gwiwoyi da tura hips ɗinku baya kamar kuna shirin zama a kan kujera, yayin da kuke riƙe kirjin ku sama da bayanku madaidaiciya.
• Ci gaba da sauke jikin ku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku sun daidaita tare da yatsun kafa kuma ba su wuce su ba.
• Tura ta sheqa don komawa zuwa wurin farawa, kiyaye ainihin ku da kiyaye matsayi iri ɗaya, sannan maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Front Squat

• **Hannun Hannun Hannu**: Koyaushe ka ɗora gwiwar gwiwarka sama da nuna kai tsaye, daidai da ƙasa. Wannan yana taimakawa wajen daidaita mashaya akan kafadu kuma yana hana shi birgima. Idan gwiwar gwiwar ku sun faɗi, sandar zata iya jujjuya gaba, yana haifar da rashin daidaituwa kuma yana iya haifar da rauni.
• ** Zurfin Zurfin Zurfin Zurfin Da Ya dace**: Nufin tsuguno har sai kwankwason ku ya yi daidai da gwiwoyinku. Ana kiran wannan sau da yawa a matsayin "breaking parallel." Wasu mutane ba sa tsugunne ƙasa da ƙasa, wanda zai iya iyakance tasirin motsa jiki. Duk da haka, yin ƙasa da ƙasa sosai ("but wink") yana iya zama cutarwa ga

Barbell Front Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Front Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Front Squat, amma yana da mahimmanci a fara da nauyi wanda zai iya sarrafawa da mai da hankali kan tsari da fasaha. Hakanan ana ba da shawarar samun ƙwararren ƙwararren motsa jiki ko mai horar da ku da farko don tabbatar da cewa kuna yin shi daidai da aminci. Kamar kowane motsa jiki, yana da mahimmanci don dumama da kyau kuma a hankali ƙara nauyi yayin da ƙarfinku da ƙarfinku suka girma.

Me ya sa ya wuce ga Barbell Front Squat?

• Zercher Squat: A cikin wannan bambance-bambancen, ƙwanƙwasa yana riƙe a cikin maƙarƙashiyar gwiwar gwiwar ku, yana tilasta jikin ku ya tsaya tsaye kuma ya haɗa ainihin ku.
• Overhead Squat: Wannan bambancin ya ƙunshi riƙe da barbell a saman, wanda ke ƙara buƙata akan ainihin ku da kwanciyar hankali na kafada.
• Safety Bar Squat: Wannan bambance-bambancen yana amfani da ƙwanƙwasa na musamman tare da karkiya mai santsi wanda ke ba da damar rarraba nauyi daidai da kafaɗunku.
• Single-dumbell gaba squat: Wannan bambance bambancen ya hada da riƙe dumbbell guda a kafada, kalubale ma'aunin ku da kwanciyar hankali da kwanciyar hankali.

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

• Deadlifts suna da matukar dacewa ga Barbell Front Squats yayin da suke ƙaddamar da ƙananan baya da hamstrings, suna taimakawa wajen ƙarfafa sarkar na baya wanda ke da mahimmanci ga ƙwanƙwasa mai ƙarfi da daidaitacce.
• Ƙafafun ƙafa wani motsa jiki ne mai fa'ida wanda ya dace da Barbell Front Squat, yayin da yake keɓe quads da glutes, yana ba da damar yin amfani da nauyi mai nauyi wanda zai iya taimakawa ƙara ƙarfi da ƙarfin squats.