Barbell Skwat we dɛn kɔl

• Parti ya muntu: Maatee fa daa., Bigeri.
• Empandika: Tutwikeme
• amagezi agakubya: Quadriceps
• amagezi ag'omusa: Adductor Magnus, Hamstrings

Okuwandikira ku Barbell Skwat we dɛn kɔl

Di Barbell Squat na trɛnk trenin ɛksesaiz we de tɔch bɔku mɔsul grup dɛn, lɛk di kwadrisɛps, hamstrings, ɛn glut, we de mek i bi wan ful-bɔdi wokɔt we rili wok. I fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs dɛn kin chenj am izi wan fɔ mek i mach di wan wan fitnɛs lɛvɛl dɛn. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn bɔdi gɛt mɔ trɛnk, fɔ mek dɛn ebul fɔ ple atletik, ɛn fɔ mek dɛn mɔsul dɛn gro ɛn fɔ mek dɛn nɔ gɛt bɔku fat.

Okukubidde ku: Nkugiyigisa Barbell Skwat we dɛn kɔl

• Stand fɔ es di barbɛl kɔmɔt na di rɛk, tek wan ɔ tu stɛp bak ɛn posishun yu fut dɛn apat lɛk yu sholda, yu fut finga dɛn pɔynt smɔl na do.
• Bigin fɔ skwatin bay we yu bɛn yu ni ɛn hip, put yu bɔdi dɔŋ lɛk se yu sidɔm bak na chia, te yu shɔl dɛn paralel to di flɔ, kip yu bak stret ɛn chɛst ɔp.
• Push tru yu il fɔ tinap bak ɔp to di say we yu bigin, mek shɔ se yu kip yu bak stret ɛn ed ɔp.
• Ripit dis prɔses fɔ di nɔmba we yu want fɔ ripit, dɔn yu go bak di barbell sef wan na di rɛk.

Amakulu mu kubiteekamu Barbell Skwat we dɛn kɔl

• Wom-Ap: Bifo ɛni trɛnk trenin, inklud barbell squats, i impɔtant fɔ wam yu mɔsul dɛn wit sɔm layt kardio ɛn strɛch. Dis kin mek yu bɔdi rɛdi fɔ di wokɔt, ɛn dis kin mek blɔd go na di mɔsul dɛn mɔ ɛn mɔ ɛn i kin mek yu nɔ gɛt bɔku bɔku injury.
• Nɔ Go Tu Hevi Tu Soon: Na kɔmɔn mistek fɔ lod tumɔs wet tu kwik. Start wit wan wet we yu kin kɔmfyut fɔ lif fɔ 10-12 reps. As yu trɛnk ɛn di bia we yu de bia de go bifo, yu kin mek yu wet bɔku smɔl smɔl.
• Dip fɔ Skwat: Aim fɔ ful rɛnj fɔ muv na yu

Barbell Skwat we dɛn kɔl Ebitala by'omuyigiriza

Mwebale kuteekamu Barbell Skwat we dɛn kɔl?

Yɛs, di wan dɛn we de bigin fɔ du di Barbell Squat ɛgzampul. Bɔt i impɔtant fɔ bigin wit wet we pɔsin kin ebul fɔ manej ɛn pe atɛnshɔn pan di rayt fɔm fɔ mek yu nɔ gɛt injuri. I go fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we gɛt ɛkspiriɛns fɔ go jim ɛp yu fɔ lan di rayt fɔm. As yu de fil fayn ɛn strɔng, smɔl smɔl yu kin gɛt mɔ wet.

Ki kitiibwa eby'okukozesa omuntu Barbell Skwat we dɛn kɔl?

• Ovahεd Skwat: Dis chalenj vεryushכn de mek yu fכ ol di barbεl ovahεd tru di כl muvmεnt, we de mek yu bεlε, muv, εn di kכr trεnk.
• Bɔks Skwat: Dis vɛshɔn involv fɔ skwatin dɔŋ to bɔks ɔ bɛnch ɛn afta dat yu tinap bak ɔp, we kin ɛp fɔ mek fɔm ɛn fɔ pe atɛnshɔn pan di glut ɛn hamstring dɛn.
• Zercher Squat: Insay di Zercher squat, dɛn kin ol di barbell na di kruk na yu ɛlb, we kin ɛp fɔ ɛnjɔy yu kɔr ɛn ɔpa bak mɔ.
• Bulgarian Split Squat: Dis unilateral exercise involv fɔ put wan fut pan bɛnch biɛn yu ɛn squat wit barbell na yu bak, we kin mek yu balans fayn ɛn tɔch ɛni leg wan bay wan.

Eby'okukozesa omulungi okugabana n'eby'omanyi Barbell Skwat we dɛn kɔl?

• Dedlifts: Dedlifts de kompliment barbell squats bay we yu de fos pan yu posita chen mכsul dεm, inklud di hamstrings, glutes, εn lכw bכk, we rili implεnt fכ mεnten di rayt fכm εn stebiliti we yu de squat muvmεnt.
• Leg Pres: di leg pres eksasaiz de kompliment di barbell squat bay we i de alaw yu fכ target yu lכw bכdi mכsul dεm, patikyular di kwadriseps, wit sכm strεs pan di bak εn di kכr, we de gi difrεn stimulus fכ di mכsul dεm gro εn trεnk.