Barbell Zercher we de skwat

• Parti ya muntu: Mbili
• Empandika: Tutwikeme
• amagezi agakubya: Gluteus Maximus, Quadriceps
• amagezi ag'omusa: Adductor Magnus, Soleus

Okuwandikira ku Barbell Zercher we de skwat

di Barbell Zercher Squat na εksεsayz we de bil trεnk we de tכk bכt mכtalman mכsul grup dεm, we inklud di kwad, hamstring, glut, εn kכr, pan כl we i de bεlε bεlε εn kכdכnayshכn bak. Dis ɛgzampul fayn fɔ atlet, pipul dɛn we de lif wet, ɛn pipul dɛn we lɛk fɔ fitnɛs we de luk fɔ mek dɛn gɛt mɔ trɛnk we de dɔŋ dɛn bɔdi ɛn fɔ mek dɛn ebul fɔ du ɔltin fayn fayn wan. If yu put Zercher Squats insay yu rutin, i kin ɛp fɔ mek yu skwatin fɔm bɛtɛ, fɔ mek yu bɔdi mɛkanik bɛtɛ, ɛn fɔ mek yu gɛt wan chalenj chenj to tradishɔnal squats.

Okukubidde ku: Nkugiyigisa Barbell Zercher we de skwat

• Bɛnd yu ɛlbow te dɛn de na 90 digri angle ɛn afta dat, huk dɛn ɔnda di bar, ɛn put am na di kruk we yu ɛlb dɛn de.
• Lift di bar frɔm di rɛk bay we yu stret yu bɔdi ɛn step bak fɔ posishun yusɛf, kip yu fut dɛn apat lɛk yu sholda.
• Slow slow yu bɔdi fɔ skwatin bay we yu bɛn na yu ni ɛn hip, kip yu bak stret ɛn mek shɔ se di bar de sikrit na di kruk na yu ɛlbow.
• Push bak op to yu stat posishon bay we yu stret yu leg en hip, kip yu torso stret en kip di bar in posishon. Ripit dis prɔses fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Barbell Zercher we de skwat

• Kip Yu Bak Stret: Wan ɔda mistek we dɛn kin mek na fɔ rawnd yu bak we yu de skwatin. Ɔltɛm, mek yu bak stret ɔl di tɛm we yu de du di ɛgzampul fɔ mek yu nɔ wund. Engage yu core, kip yu chest op en yu sholda bak.
• Fɔ Put yu Fut di rayt we: Yu fut fɔ wayd smɔl pas aw yu de sholda wit yu fut finga dɛn we yu fɔ pɔynt smɔl. Dis kin mek yu balans ɛn stebul we yu de du di ɛksesaiz.
• Kɔntrol Muvmɛnt: Nɔ rɔsh tru di muvmɛnt. Lɔs yu bɔdi sloslo ɛn kɔntrol am to dip skwatin, mek shɔ se yu hip dɛn go dɔŋ pas yu ni dɛn. Dɔn push bak ɔp tru yu il dɛn to di say we yu bigin.
• Wom Up: Fɔ mek yu nɔ strɛs yu mɔsul dɛn

Barbell Zercher we de skwat Ebitala by'omuyigiriza

Mwebale kuteekamu Barbell Zercher we de skwat?

Yes, di wan dɛn we de bigin fɔ du di Barbell Zercher Squat ɛgzampul. Bɔt na ɛksesaiz we go mek yu gɛt mɔ trɛnk ɛn balans. I impɔtant fɔ mek di wan dɛn we de bigin fɔ stat wit layt wet ɛn pe atɛnshɔn fɔ masta di rayt fɔm ɛn tɛknik fɔ mek dɛn nɔ gɛt injury. I fayn bak fɔ mek pɔsin we de tren pɔsin ɔ pɔsin we gɛt ɛkspiriɛns fɔ kia fɔ di ɛgzampul fɔ mek shɔ se dɛn de du am di rayt we. As ɔltɛm, bifo yu bigin ɛni nyu ɛksɛsayz, i fayn fɔ tɔk to pɔsin we de kia fɔ wɛlbɔdi biznɛs.

Ki kitiibwa eby'okukozesa omuntu Barbell Zercher we de skwat?

• Goblet Squat: Insted of barbell, dis variation de yuz dumbbell or kettlebell we dem hol klos to di chest, we kin ep impruv fom en fleksibiliti.
• Ovahεd Skwat: Dis advans vεryushכn involv fכ ol di barbεl ovahed כlsay na di skwat, we de chalenj bεlε εn wok di sכlda dεm εn כp bak.
• Bak Skwat: Dis kכmכn vεryushכn involv fכ rεst di barbεl na di כp bak, we de alaw fכ hεvi wet εn tכk to di כl lכw bכdi.
• Hack Squat: Dis vεryushכn involv fכ ol di barbell bihayn di leg dεm, we de tכk di kכd dεm εn di glut dεm insay wan spεshal we.

Eby'okukozesa omulungi okugabana n'eby'omanyi Barbell Zercher we de skwat?

• di dεdlift dεm de kompliment Zercher Squats bay we dεn de εnfaz di posita chen mכsul dεm, inklud di hamstrings, glutes, εn lכw bכk, we dεn de εngage bak di tεm we Zercher Squats de, we de mek di mכsul dεm bεlε.
• di lכng dεm kin εnhans di bεnεfit dεm fכ Zercher Squats bak, as dεn de fכkus pan εvri leg wan wan, impruv bεlε, kכdכnayshכn, εn yunilateral trεnk, we rili impɔtant fכ du Zercher Squats fayn fayn wan.