Barbell Overhead Squat

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

Whakataki ki te Barbell Overhead Squat

Ko te Barbell Overhead Squat he whakangungu matawhānui e aro ana ki te maha o nga roopu uaua, tae atu ki nga pakihiwi, te matua, me te tinana o raro, te whakarei ake i te kaha, te pumau, me te ngawari. He mahi tino pai mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana e whai ana ki te whakapai ake i o raatau kaha mahi me te nekeneke. Ko te whakauru i tenei mahi ki roto i nga mahi whakangungu ka taea te whakanui ake i nga mahi hakinakina katoa, te whakarei ake i te toenga me te ruruku, me te whakatairanga i te pai ake o te tuunga me te whakatikatika tinana.

Whakarite i te: He Whakateretere-Whakamārama Barbell Overhead Squat

• Whakanohoia koe ki raro i te paera, tuu ki muri o ou pakihiwi, ka mau ki te whanui atu i te whanui o te pokohiwi; katahi ka hikina te pere mai i te whatanga ma te pana ki runga me o waewae me te whakatika i to rama.
• Whakahokia etahi hikoi ki muri, whakatohia o waewae ki te whanui o te pakihiwi, ka tohua o maihao ki waho.
• Whakahekea to tinana ki roto i te tuupapa hohonu, kia mau tonu to uma ki runga me to tuara kia tika, me te pana i te pere tika ki runga ake, me te toronga katoa o ou ringa.
• Tatari mo te wa poto ki raro o te squat, katahi ka peia to tinana ki runga ki te tuunga tiimata, me te pupuri i te mana o te paera ki runga puta noa i te nekehanga.

Nga Tohu mō te Whakaputa Barbell Overhead Squat

• **Whakamahana me te Totoro**: I mua i to tiimata i te korikori tinana, me whakamahana to tinana me etahi cardio mama me te totoro hihiri. Ka awhina tenei ki te whakanui ake i to waatea, te whakaiti i te tupono o te whara, me te whakapai ake i to mahi katoa. Me aro nui ki to pakihiwi me to hiku, na te mea ka kaha te uru o enei waahi ki te tuupapa o runga.
• **Timata Ma Nga Taumaha Maama**: Ko tetahi hapa noa ko te tiimata me nga taumaha taumaha. He mea nui ki te timata me nga taumaha mama kia mohio ai koe kua mohio koe ki te tikanga tika.

Barbell Overhead Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Overhead Squat?

Ae, ka taea e te hunga timata te mahi Barbell Overhead Squat, engari he mea nui kia mohio he nekehanga uaua e hiahia ana kia pai te neke me te pumau. Me timata te hunga timata ki te taumaha tino mama, ahakoa he paera noa kaore he taumaha taapiri, ki te whakaharatau i te ahua me te whakapakari i te kaha. E tino taunakitia ana kia whai kaiwhakangungu whaiaro, tohunga ngaio tinana ranei hei arahi i a raatau i roto i nga nekehanga kia pai ai te ahua me te aukati i nga whara.

He aha ngā rerekētanga māori o te Barbell Overhead Squat?

• Kettlebell Overhead Squat: I roto i tenei rereketanga, ka whakamahia he kettlebell hei utu mo te barbell, ka taea te wero i to pumau me te neke o te pokohiwi.
• Te Taapiri Tuhi Tuhi: Ko tenei rereketanga ko te pupuri i te taumaha ki runga i te ringa kotahi i te wa e mahi ana i te squat, ka taea te whakapai ake i te kaha me te pumau.
• Snatch Grip Overhead Squat: Ka whakamahia e tenei rerekee te puri whanui o te paera, ka taea te whakapai ake i te nekeneke me te ngawari o nga pakihiwi.
• Squat Overhead with Resistance Bands: I roto i tenei rereketanga, ka whakamahia he roopu aukati ki te whakanui i te raruraru me te wero i te pumau me te kaha o nga uaua.

He aha ngā mahi whakapaipai mō te Barbell Overhead Squat?

• Ko te mahi Push Press e whakakii ana i te Barbell Overhead Squat ma te whakapakari i nga pakihiwi, triceps, me nga uaua o muri o runga, he mea tino nui mo te pupuri i te tuunga o runga o te barbell i te wa o te squat.
• Ko te Snatch Grip Deadlifts tetahi atu mahi tino pai hei awhina i te whakapai ake i to kaha toia katoa, te whanaketanga o te mekameka o muri, me te kaha mau, ka taea e koe te whakakaha i to kaha ki te whakahaere i te paera i te wa o te squat o runga.