Barbell Full Squat

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Purutai.
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Barbell Full Squat

Ko te Barbell Full Squat he whakangungu whakangungu kaha e aro nui ana ki nga whaa, hamstrings, me nga glutes, me te whakauru i te matua me te tuara o raro. He pai mo nga tangata katoa mai i te hunga kaitoi ki nga kaitakaro matatau, na te mea ka taea te whakarite ki nga taumata whakapakari tinana me nga whaainga. He painga tenei mahi mo te hunga e hiahia ana ki te whakapakari i te kaha o te tinana, te whakapai ake i te nekeneke, me te whakanui i te mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Barbell Full Squat

• Tu ki mua i te paera, horahia o waewae ki te whanui o te pakihiwi, ka parera ki raro i te paera kia tuu ki muri o o pakihiwi, ki raro tonu i te kaki.
• Kia mau ki nga ringa e rua te paera, hikitia mai i te whatanga ma te whakatika i ou waewae, ka hoki ki muri kia kotahi, kia rua ranei kia tu koe.
• Whakapikoa to turi me te tuku iho i to tinana me te mea kei te noho whakamuri koe ki runga i te tuuru, kia tika to tuara me te uma ki runga kia rite ra ano o huha ki te papa.
• Panahia o rekereke ki te hoki ki te tuunga tu, kia kore e mau o ou turi ki runga, ka tuaruatia te mahi i nga wa e hiahiatia ana.

Nga Tohu mō te Whakaputa Barbell Full Squat

• Te Turanga Pae Tika: Me noho te paera ki runga o to tuara, kaua ki to kaki. Me mau ki te puri he whanui noa atu i te whanui o te pakihiwi. Ka awhina tenei tuunga ki te karo i nga taumahatanga kore i runga i to kaki me to pakihiwi.
• Kia mau tonu te tuara noho kore: He mea nui kia mau tonu te tuara noho kore puta noa i te mahi. A ape i te whakaawhiwhi i to tuara me te whakapiko nui ranei. Ko tenei hapa noa ka arahi ki nga whara nui ki muri. Whakauruhia to matua me te pupuri i to uma ki te pupuri i tenei turanga.
• Te Hohonutanga o te Squat: Me whai ki te whakaheke i to tinana kia tae ra ano to hope ki raro i ou turi. He kupapa tonu tenei. Ko te haurua squats or quarter squats are common mistakes and not engage the

Barbell Full Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Full Squat?

Ae, ka taea e te hunga timata te mahi Barbell Full Squat, engari he mea nui kia timata me nga taumaha mama me te aro ki te ahua tika kia kore ai e whara. He pai ano te whai i tetahi kaiwhakangungu, i te kaitoi omaoma mohio ranei hei awhina, hei arahi ranei ia koe i te tuatahi. Ka whiwhi koe i te kaha me te maia, ka taea e koe te whakanui haere i te taumaha.

He aha ngā rerekētanga māori o te Barbell Full Squat?

• Pouaka Pouaka: I roto i tenei rereketanga, ka noho koe ki raro kia pa atu o glutes ki tetahi pouaka, papa ranei i muri i a koe, ka awhina i te ahua me te hohonu.
• Squat Overhead: Ko tenei rereketanga wero ko te pupuri i te paera ki runga puta noa i te nekehanga katoa, kaua e uru ki to tinana o raro anake, engari ki o pakihiwi, ringa, me te matua.
• Zercher Squat: Ko tenei squat ko te pupuri i te paera i roto i te piko o ou tuke, te whakanui ake i te uaua me te whakauru i o biceps me o ringaringa.
• Kopa Squat: Ahakoa te nuinga o te mahi me te kettlebell, te dumbbell ranei, ka taea hoki tenei squat ki te pupuri poutū ki tou uma, whakatairanga i te ahua pai me te hohonu.

He aha ngā mahi whakapaipai mō te Barbell Full Squat?

• Ko te Lunges, tetahi atu mahi e pa ana, ka taea te whakanui ake i nga painga o te Barbell Full Squat ma te mahi takitahi i ia waewae, ka taea te whakatika i nga ngoikoretanga o nga uaua me te whakapai ake i te pumau, he mea nui mo te mahi squat ma te haumaru me te whai hua.
• Ka taea e te Deadlifts te whakakii i te Barbell Full Squats ma te whakapakari i te tuara o raro, te hamstrings me te glutes, he mea tino nui mo te pupuri i te ahua pai i te wa e pupuhi ana me te karo i te whara, me te whakapai ake i te kaha me te kaha o te tinana.