Barbell Squat - Na di hips
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Okuwandikira ku Barbell Squat - Na di hips
di Barbell Squat - Hips na wan hεli ifektiv lכw bכdi εksεsayz we de fכs tכk to di hip dεm, glut dεm, εn kwadriseps, we i de εngage di kכr bak εn impruv di כvala trεnk εn stεbiliti. Dis wokɔt fayn fɔ ɔlman frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, 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 tinap fayn ɛn balans.
Okukubidde ku: Nkugiyigisa Barbell Squat - Na di hips
- Brays yu kɔr ɛn put yu bɔdi dɔŋ smɔl smɔl bay we yu bɛn yu hip ɛn ni, lɛk se yu sidɔm bak na chia, ɛn kip yu chɛst ɔp ɛn yu bak stret.
- Kɔntinyu fɔ put yusɛf dɔŋ te yu shɔl dɛn at ɔl paralel to di flɔ, ɔ dɔŋ if yu fleksibiliti alaw.
- Stɔp smɔl na di bɔt ɔf di muvmɛnt, dɔn push tru yu il fɔ go bak na di say we yu bigin.
- Ripit di muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kɔntinyu fɔ gɛt gud fɔm ɔlsay.
Amakulu mu kubiteekamu Barbell Squat - Na di hips
- **Prɔpa Fɔm**: Bɛn yu ni ɛn hip smɔl smɔl fɔ mek yu bɔdi go dɔŋ lɛk se yu sidɔm bak na chia. Kip yu chɛst ɔp ɛn yu bak stret. Skwat dכn te yu hip jכint dכn dכn pas yu kכn (dεn kin kכl dis "breaking parallel"). Kɔmɔn mistek fɔ avɔyd ya na fɔ ledɔm tumɔs fɔ go bifo, we kin mek yu lɔwa bak strɛs.
- **Avoid Knee Collapse**: We yu de push yusɛf bak ɔp, mek shɔ se yu ni dɛn de pɔynt di sem say we yu fut dɛn de pɔynt. Wan mistek we dɛn kin mek na fɔ alaw di ni dɛn fɔ bɔkul insay, we kin mek pɔsin wund.
- **Breathing Technique**: Briz dip bifo yu put yu bɔdi dɔŋ, ol yu briz as yu de kam dɔŋ,
Barbell Squat - Na di hips Ebitala by'omuyigiriza
Mwebale kuteekamu Barbell Squat - Na di hips?
Yɛs, di wan dɛn we de bigin kin rili du barbell squats wit fɔs pan di hip dɛn. Bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm di rayt we ɛn fɔ mek yu nɔ wund. I fayn bak fɔ gɛt trena ɔ ɛkspiriɛns individyual gayd fɔ di prɔses fɔ mek shɔ se yu pozishɔn ɛn tɛknik kɔrɛkt. Jɔs lɛk ɛni nyu ɛksesaiz, dɛn fɔ put am smɔl smɔl insay di wokɔt rutin.
Ki kitiibwa eby'okukozesa omuntu Barbell Squat - Na di hips?
- Sumo Squat: Insay dis vεryushכn, yu de ol di barbεl lכs pas tradishכnal squat εn tek wan wayd stans, we de tכk bכt yu glut, hamstring, εn insay thigh dεm mכr hεvi.
- Bɔks Skwat: Fɔ dis difrɛns, yu kin du tradishɔnal barbɛl skwat bɔt yu kin gɛt bɔks ɔ bɛnch biɛn yu. Dis kin ɛp fɔ mek yu fɔm ɛn dip, ɛn i kin mek yu ni dɛn nɔ strɛs bak.
- Zercher Squat: Dis squat variation involv fɔ ol di barbell na di krok na yu elbows, we kin ɛp fɔ mek yu ɔl trɛnk ɛn stebiliti bɛtɛ, mɔ na yu ɔpa bɔdi ɛn kɔr.
- Ovahɛd Skwat: Insay dis chalenj chenj, yu de ol di barbel ɔp yu ed fɔ di tɛm we yu de skwat, we kin rili ɛp yu fɔ balans, yu ebul fɔ muv, .
Eby'okukozesa omulungi okugabana n'eby'omanyi Barbell Squat - Na di hips?
- Dedlift: Dedlift de kompliment barbell squats bay we i de fos pan di posita chen, we inklud di hamstrings, glutes, en lower bak muscles. Dɛn kin yuz dɛn mɔsul ya we dɛn de skwat bɔt na di men tin we dɛn kin pe atɛnshɔn pan we dɛn de du di dɛdlift, we kin mek i bi fayn kɔmplimɛnt ɛksɛsayz.
- Leg Pres: Leg pres eksasaiz de target di kwadriseps, hamstrings, en glutes, jכs lεk barbell squats. Dɛn de alaw yu fɔ pe atɛnshɔn pan dɛn mɔsul ya frɔm difrɛn angle ɛn wit difrɛn fɔs distribyushɔn, we de gi yu kɔmprɛhnsiv wokɔt fɔ yu lɔwa bɔdi.
Amagamba ag'ewayogenze Barbell Squat - Na di hips
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- Barbell squat thigh trenin we yu de du
- Hip ɛn Thigh Barbell Skwat
- Barbell Squat fɔ Wokɔt fɔ Lɔwa Bɔdi
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