Barbell 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 Squat

Barbell Squat wani motsa jiki ne na horarwa mai karfi wanda ya fi mayar da hankali ga tsokoki a cikin ƙananan jikin ku, ciki har da quadriceps, hamstrings, da glutes, yayin da yake shiga zuciyar ku da inganta ma'auni. Yana da manufa ga kowa daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya canza shi cikin sauƙi don dacewa da matakan dacewa da burin mutum. Mutane za su iya zaɓar wannan motsa jiki don ingancinsa wajen gina ƙananan ƙarfin jiki, haɓaka ƙwayar tsoka, inganta sassauci, da haɓaka aikin aiki don ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Barbell Squat

• Tare da fadin kafada da ƙafafu, karkata a gwiwoyi da kwatangwalo don runtse jikinka kamar za ku zauna a kujera, kiyaye ƙirjin ku sama da baya madaidaiciya.
• Ci gaba da saukar da kanku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku suna cikin layi tare da yatsun kafa kuma kada ku wuce su.
• Tura ta cikin diddige don ɗaga jikinku baya zuwa wurin farawa, tabbatar da kiyaye bayanku madaidaiciya da ainihin ku.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Barbell Squat

• ** Zurfin Kwankwasa:** Nufin runtse jikinka har cinyoyinka sun yi daidai da ƙasa. Yin tafiya mai zurfi a kan squats kuskure ne na kowa wanda ke rage tasirin motsa jiki. Duk da haka, a kula kada ku yi ƙasa da ƙasa idan yana haifar da ƙananan bayanku zuwa zagaye, saboda wannan yana iya haifar da rauni.
• ** Matsayin Barbell:** Matsayin barbell yana da mahimmanci don kwanciyar hankali da inganci. Barbell ya kamata ya tsaya a kan baya na sama, ba wuyanka ba. Matsayin babban mashaya (a kan tarkuna) yana da sauƙin sauƙi ga masu farawa, yayin da a

Barbell Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Squat?

Ee, masu farawa za su iya yin motsa jiki na Barbell Squat. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi ko ma kawai barbell kanta don amfani da motsi da ƙarfafa ƙarfi a hankali. Hakanan yana da mahimmanci don koyo da kiyaye tsari mai kyau don hana rauni. Mai horo ko gogaggen mai zuwa motsa jiki na iya ba da jagora don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Barbell Squat?

• Squat Overhead: A cikin wannan bambance-bambance, ana gudanar da barbell a sama, wanda ke taimakawa wajen ƙarfafa kafadu, baya, da ainihin ku.
• Akwatin Squat: Wannan ya haɗa da tsuguno a kan akwati ko benci kafin tsayawa a baya, wanda zai iya taimakawa wajen inganta ƙarfi da fashewa.
• Zercher Squat: Wannan bambancin ya haɗa da riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda ke kai hari ga tsokoki a cikin baya da kuma ainihin ku.
• Goblet Squat: Ko da yake yawanci ana yin shi da kettlebell ko dumbbell, ana iya yin wannan tare da barbell, inda kake riƙe nauyin kusa da kirjinka, inganta kyakkyawan tsari da zurfi a cikin squat.

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

• Deadlifts: Deadlifts sun cika Barbell Squats ta hanyar yin aiki ba kawai tsokoki na jiki kamar quads, glutes da hamstrings ba, amma har ma da tsokoki na tsakiya da na baya, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kuma hana rauni.
• Kafaffen Latsa: Ƙafafun ƙafa yana da kyakkyawan motsa jiki don dacewa da Barbell Squat saboda yana ware ƙananan tsokoki na jiki (quadriceps, hamstrings, da glutes) kuma yana ba da damar nauyin nauyi mai nauyi, wanda zai iya taimakawa wajen ƙara ƙarfin da ƙarfin da kuke kawowa ga squats. .