Barbell Nauyin Ƙirji na Gaban Ƙirji

• 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 Nauyin Ƙirji na Gaban Ƙirji

The Barbell Weighted Front Chest Squat motsa jiki ne mai matukar tasiri wanda ke kaiwa quadriceps, glutes, da ainihin, yayin da yake shiga jikin na sama da inganta ƙarfin gabaɗaya da daidaito. Wannan wasan motsa jiki mai dacewa ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi gwargwadon ƙarfin mutum da matakan dacewa. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum ba kawai don gina ƙananan ƙarfin jiki ba, amma har ma don inganta matsayi, haɓaka motsi, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Barbell Nauyin Ƙirji na Gaban Ƙirji

• Tsaya suna fuskantar barbell, ƙafafu da faɗin kafada, kuma sanya barbell a kan deltoids na gaba, haye hannuwanku da sanya hannayenku a saman barbell don kiyaye shi.
• Ɗaga sandar daga tarkacen ta hanyar matsa sama da ƙafafu da tsayin daka, sannan ɗauki ƴan matakai baya don share taragon.
• Sauke jikinka a hankali ta hanyar lanƙwasa guiwa da hips ɗinka kamar kana komawa kan kujera, riƙe ƙirjinka sama da bayanka madaidaiciya har cinyoyinka sun yi daidai da ƙasa.
• Matsar da jikin ku zuwa wurin farawa ta hanyar tuƙi ta diddige ku, kiyaye ainihin ku da kiyaye madaidaiciyar baya a duk faɗin. Maimaita wannan don adadin da ake so.

Lajin Don yi Barbell Nauyin Ƙirji na Gaban Ƙirji

• ** Dumu-dumu ***: Koyaushe yin dumi kafin fara ɗaukar nauyi. Wannan yana taimakawa wajen shirya tsokoki da haɗin gwiwa don motsa jiki, rage haɗarin rauni. Kyakkyawan dumi zai iya zama 'yan mintoci kaɗan na cardio, sannan wasu ƙananan squats ba tare da nauyi ba.
• **Zaɓin Nauyin Da Ya dace**: Zaɓi nauyi mai wahala amma mai iya sarrafa ku. Kuskure na yau da kullun shine ɗaukar nauyi da sauri da sauri, wanda zai iya haifar da mummunan tsari da yiwuwar rauni. Fara da ƙaramin nauyi, kuma a hankali ƙara yayin da kuke samun ƙarfi.
• ** Bre

Barbell Nauyin Ƙirji na Gaban Ƙirji Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Nauyin Ƙirji na Gaban Ƙirji?

Ee, masu farawa za su iya yin motsa jiki na Barbell Weighted Front Chest Squat, amma yana da mahimmanci a fara da nauyi mai sauƙi don guje wa rauni kuma don tabbatar da tsari mai kyau. Wannan darasi yana buƙatar ma'auni mai kyau, daidaitawa, da ƙarfi, don haka yana da mahimmanci don koyon ingantacciyar dabara ƙarƙashin jagorancin mai horarwa ko ƙwararrun motsa jiki. 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 ƙarfin gwiwa suka inganta.

Me ya sa ya wuce ga Barbell Nauyin Ƙirji na Gaban Ƙirji?

• A saman squat: A cikin wannan bambance-bambancen, barbell yana riƙe da ma'aunin ku, da motsi kamar yadda kuke squat.
• Zercher Squat: Wannan bambancin squat ya ƙunshi riƙe da barbell a cikin maƙarƙashiyar gwiwar hannu, a matakin ƙirji, wanda ke kaiwa quads, glutes, da ainihin.
• Akwatin Akwatin Squat: Wannan yayi kama da squat na gaba na yau da kullun, amma kuna saukar da kanku a kan akwati ko benci kafin tsayawa baya, wanda zai iya taimakawa haɓaka tsari da zurfi.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: Wannan bambancin ya ƙunshi riƙe matsayi na kasa na squat na ƴan daƙiƙa kaɗan kafin ya tsaya a baya, ƙara lokaci a ƙarƙashin tashin hankali da aiki da tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Nauyin Ƙirji na Gaban Ƙirji?

• Lunges wani babban motsa jiki ne wanda ya dace da Barbell Weighted Front Chest Squat, yayin da suke kai hari ga manyan kungiyoyin tsoka iri ɗaya, irin su quads, hamstrings, da glutes, amma ta hanyar haɗin kai, yana taimakawa wajen gyara rashin daidaituwa na tsoka da inganta ƙarfin jiki gaba ɗaya. .
• Deadlift ƙari ne mai fa'ida ga ayyukan motsa jiki na yau da kullun tare da Barbell Weighted Front Chest Squat, yayin da yake kaiwa ga sarkar baya, gami da hamstrings da glutes, wanda ke taimakawa wajen daidaita yanayin quad-mamamaki na squat da haɓaka haɓakar ƙasa mai kyau. karfin jiki.