Barbell Clean-grip Front Squat
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Barbell Clean-grip Front Squat
Ko te Barbell Clean-grip Front Squat he whakangungu matawhānui e aro ana ki te maha o nga roopu uaua, tae atu ki te whaa, te hamstrings, te glutes, me te matua, e tuku ana i te mahi kaha me te manawanui. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te kaha o te taumaha. Ka taea e nga tangata takitahi te whiriwhiri mo tenei mahi hei whakapai ake i te kaha o te tinana o raro, kia pai ake te pumau, me te whakatairanga i te pai ake o te tu.
Whakarite i te: He Whakateretere-Whakamārama Barbell Clean-grip Front Squat
- Tangohia te pere mai i te whatanga ma te pana ki runga ka paku whakamuri, katahi ka hoki kia kotahi, kia rua ranei nga hikoi whakamuri ki te horoi i te whatanga; tu me o waewae ki te whanui o te pakihiwi, he paku tohu mai nga matimati, kia mohio kei te tau te paera ki mua o o pakihiwi, me o tuke e anga whakamua ana ki runga.
- Whakahekea to tinana ki roto i te tuupapa, kia mau to uma ki runga me to tuara kia tika, ma te turaki i to hope ki muri me te piko o ou turi; haere tonu ki raro tae noa ki te whakarara o ou huha ki te papa, ki raro ranei ki te taea e koe.
- Tatari poto ki raro o te squat, ka panaia o rekereke ki te whakahoki i to tinana ki runga ki te tuunga timatanga, me te pupuri i o tuke ki runga puta noa i te nekehanga kia pai ai te pa.
Nga Tohu mō te Whakaputa Barbell Clean-grip Front Squat
- Te Turanga me te Tueke: Purihia te paera me te mau ma, ko te tikanga me noho o maihao ki raro i te pere me o tuke e anga whakamua ana. Ma tenei ka pai ake te whakahaere me te pumau. A ape i te tuku i o tuke kia taka i te wa e whakakorikori ana i te mea ka huri te pae, ka pehia o ringaringa me o pakihiwi.
- Te Hohonutanga o te Squat: Me whai ki te whakaheke i to tinana kia rite ra ano nga huha ki te papa. Ma tenei ka whakarite kia whai hua koe ki o whaa whaa, hamstrings, me to glutes. Ko te hapa noa ko te karekau i te iti, ka taea te whakaiti i nga painga o te mahi.
- Tikanga Manawa: Horohia i a koe e whakaheke ana i to tinana me te toha i a koe e pana whakamuri ana
Barbell Clean-grip Front Squat He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Barbell Clean-grip Front Squat?
Ae, ka taea e te hunga timata te mahi Barbell Clean-grip Front Squat. Heoi, he mea nui ki te timata me nga taumaha mama ake me te aro ki te ahua me nga tikanga tika kia kore ai e whara. E taunaki ana kia whai kaiwhakangungu whaiaro, he tangata mohio ranei hei arahi i a koe i roto i te mahi i te tuatahi. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi korikori tinana.
He aha ngā rerekētanga māori o te Barbell Clean-grip Front Squat?
- Kettlebell Front Squat: Hei utu mo te barbell, ka whakamahia e tenei rereketanga nga kettlebells e mau ana i te turanga whatanga, ka taea te whakapai ake i te kaha o te pupuri me te pumau o te pakihiwi.
- Zercher Squat: I roto i tenei rereketanga, ka mau te barbell ki te piko o ou tuke, ka awhina i te whakauru i to matua me to tinana o runga ake i te waahi o mua.
- Cross-Grip Front Squat: Ko tenei rereketanga ko te whakawhiti i o ringaringa me te tuku i o ringaringa ki runga ake o te paera, ka pai ake te pai mo te hunga he iti te nekehanga o te ringaringa.
- Kotahi-Arm Clean Grip Front Squat: He mahi takitahi tenei e mahi ai koe i te pupuhi o mua me te dumbbell, te kettlebell ranei i tetahi ringa, ka taea te whakapai ake i te pauna.
He aha ngā mahi whakapaipai mō te Barbell Clean-grip Front Squat?
- Ka taea e te Deadlift te taapiri pai na te mea e aro ana ki nga uaua mekameka o muri penei i te glutes me te hamstrings, e whakarato ana i te taurite ki te whaa o mua o mua me te whakapai ake i te kaha o te tinana o raro.
- Ko te Barbell Row tetahi atu mahi taapiri i te mea e mahi ana i nga uaua o muri, e whakanui ana i te kaha o te tinana ki te pupuri i te tuunga tika i te wa o te tuunga o mua me te whakapai ake i te tino pumau.
He kupu whakaurunga mō Barbell Clean-grip Front Squat
- Ko te whakangungu Barbell Front Squat
- Ko nga mahi whakapakari a Quadriceps
- He whakangungu huha me te Barbell
- Clean-grip Front Squat technique
- Ko nga mahi mo nga waewae
- Te hanga uaua Squat o mua
- Ko te korikori poroporo whaawha
- Ko nga huha e whakapakari ana me te Front Squat
- Ko te mahi Barbell ma-maama
- Ko te whakangungu waewae kaha me te Barbell.