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Barbell Bench Squat

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Nqeeb Ib hliNpoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
Cov khoom sivNcov txhij: Naj nplaum nrag nqaij.
Ib tej VajGluteus Maximus, Quadriceps
Ib tej Vaj themAdductor Magnus, Soleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Barbell Bench Squat

Barbell Bench Squat yog qhov kev cob qhia lub zog uas feem ntau tsom rau quadriceps, glutes, thiab hamstrings, thaum tseem koom nrog cov tub ntxhais kawm thiab txhim kho kev sib npaug. Nws yog haum rau ob qho tib si beginners thiab siab zog enthusiasts raws li nws muaj peev xwm hloov kho raws li ib tug neeg lub zog thiab kev qoj ib ce. Tib neeg yuav xav ua qhov kev tawm dag zog no vim tias nws tsis yog tsuas yog pab txhim kho lub cev lub zog thiab cov leeg nqaij xwb, tab sis kuj tseem txhim kho kev ua haujlwm zoo rau kev ua ub no txhua hnub thiab txhim kho lub cev tag nrho.

Qhia txog: Lub thibkis Step-by-Step Barbell Bench Squat

  • Tso koj lub nraub qaum rau ntawm lub rooj zaum, ko taw ncaj nraim rau hauv av.
  • tuav lub barbell nrog ob txhais tes me ntsis dav dua lub xub pwg dav sib nrug.
  • Nqa lub barbell tawm ntawm lub khib thiab tuav nws ncaj nraim ntawm koj lub hauv siab nrog koj txhais tes kom ntev.
  • Txo lub barbell rau koj lub hauv siab hauv kev tswj hwm.
  • Thawb lub barbell rov qab mus rau qhov chaw pib, ncav cuag koj txhais tes tab sis tsis txhob xauv koj lub luj tshib. Barbell Squat:
  • Pib los ntawm kev sawv ntsug ncaj, taw xub pwg dav sib nrug, nrog lub barbell so ntawm koj sab nraub qaum.
  • Khaws koj lub nraub qaum ncaj thiab khoov ntawm lub hauv caug thiab lub duav zoo li koj zaum rov qab rau hauv lub rooj zaum.
  • Txo koj lub cev kom txog thaum koj tus ncej puab yog tib yam rau hauv pem teb, tuav koj lub hauv caug hla koj pob taws

Nruab ntxaug ntawv Barbell Bench Squat

  • Ua kom sov: Ib txwm sov ua ntej nqa qhov hnyav. Qhov no tuaj yeem tiv thaiv kev raug mob thiab txhim kho koj qhov kev ua tau zoo. Koj tuaj yeem ua lub teeb cardio ce rau 5-10 feeb lossis ua qee lub cev hnyav squats los npaj koj cov leeg rau kev tawm dag zog.
  • Maj mam nce hauv qhov hnyav: Lwm qhov yuam kev yog nqa hnyav dhau sai. Pib nrog qhov hnyav koj tuaj yeem tuav tau yooj yim thiab maj mam nce thaum koj muaj zog. Qhov no yuav tiv thaiv kev raug mob thiab xyuas kom tseeb tias koj tab tom tsim lub zog tiag tiag es tsis yog ua kom koj cov leeg xwb.
  • Kev ua pa: Ua pa yog qhov tseem ceeb hauv txhua qhov kev tawm dag zog, tab sis tshwj xeeb tshaj yog hauv kev cob qhia lub zog. Inh

Barbell Bench Squat FAQs

Tuaj nov cuag Barbell Bench Squat?

Yog lawm, cov neeg pib tuaj yeem ua Barbell Bench Squat ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub cev nyhav kom paub meej tias daim ntawv raug thiab tiv thaiv kev raug mob. Cov pib tshiab kuj yuav tsum xav txog qhov muaj tus neeg saib xyuas lossis siv lub squat khib kom muaj kev nyab xeeb. Nws tseem pom zoo kom sab laj nrog tus kws tshaj lij lossis tus kws qhia kom paub cov txheej txheem kom raug.

Yuav ua li cas kev sau ntawv tso? Barbell Bench Squat?

  • Overhead Squat: Hauv qhov kev hloov pauv no, koj tuav lub barbell saum koj lub taub hau thoob plaws txhua qhov kev txav, uas cuam tshuam koj kev ruaj ntseg thiab tsom koj lub xub pwg nyom thiab cov leeg nqaij.
  • Box Squat: Qhov no suav nrog squatting rau hauv lub thawv lossis lub rooj zaum ua ntej sawv ntsug, uas tuaj yeem pab txhim kho koj qhov tob tob thiab daim ntawv.
  • Zercher Squat: Ntawm no, koj tuav lub barbell nyob rau hauv qhov nkhaus ntawm koj lub luj tshib, uas tsom koj lub cev thiab lub cev sab sauv ntxiv rau koj ob txhais ceg.
  • Goblet Squat: Hauv qhov kev hloov pauv no, koj tuav lub barbell ntsug nyob rau hauv pem hauv ntej ntawm koj lub hauv siab, uas tuaj yeem pab txhim kho koj daim ntawv thiab tsom koj lub quadriceps thiab glutes.

Yuav ntawm li cas kev caij kab mob los tso tso Barbell Bench Squat?

  • Lunges yog lwm qhov kev tawm dag zog uas txhawb nqa Barbell Bench Squats, raws li lawv tseem tsom rau lub cev nqaij daim tawv nrog rau quadriceps, hamstrings, thiab glutes, tab sis lawv kuj koom nrog ntau qhov sib npaug thiab ruaj khov, txhim kho kev ua haujlwm zoo.
  • Lub Leg Press ce ntxiv rau Barbell Bench Squat los ntawm kev cais tib cov leeg nqaij - quadriceps, hamstrings, thiab glutes - nyob rau hauv ib qho chaw tswj tau ntau dua, tso cai rau hnyav dua thiab tsom mus rau kev loj hlob ntawm cov leeg.

Cov ntawv cov tuam tsev muaj kev khiav Barbell Bench Squat

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