Paepae Barbell Front Squat

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

Whakataki ki te Paepae Barbell Front Squat

Ko te Barbell Bench Front Squat he mahi whakahiato tino whai hua e aro nui ana ki nga whaawha, glutes, me te matua, i te wa e uru ana te tinana o runga. He mahi tino pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka ngawari te whakatika kia rite ki nga taumata kaha me nga taumata whakapakari tinana. Ko te whakauru i tenei mahi ki roto i o mahinga ka awhina i te whakapakari i te kaha o te tinana, te whakapai ake i te toenga, te whakanui ake i te pumau, me te whakatairanga i te tipu o te uaua.

Whakarite i te: He Whakateretere-Whakamārama Paepae Barbell Front Squat

• Whakawhitihia o ringa ki runga i te pae kia mau ai ka hikina atu i te whatanga, katahi ka hoki ki muri kia kotahi, kia rua ranei ki muri ki te horoi i te whatanga me te tuu i o waewae ki te whanui o te pakihiwi me te tohu paku o ou maihao ki waho.
• Tīmatahia te squat mā te turaki i ō hiku ki muri me te piko o ou turi, me te whakaheke i to tinana ki te mea ka taea e koe me te kore e whakararu i to tuunga, me te pupuri i te paera.
• Tatari mo te wa poto i raro o to tuupapa, me whakarite kia whakarara o huha ki te whenua, ki raro ranei mena ka taea e koe te whakahaere.
• Panahia o rekereke kia hoki mai ki te tuunga timatanga, kia mau tonu to kaupapa me to tuara kia tika puta noa i te nekehanga. Whakahokia mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Paepae Barbell Front Squat

• Te Hohonutanga o te Squat: Kia tino whai hua koe i nga mahi korikori, whaia ki te whakaheke i te mea ka taea e koe te pupuri i te ahua pai. Heoi, karohia te haere ki raro rawa ka puta he whara. Me whakarara o huha ki te whenua i raro o te tuupapa.
• Whakahaerehia te Nekehanga: Kaua e tere te mahi. Whakahekea iho koe ka pana ki runga me te mana whakahaere. Ma tenei ka awhina koe ki te pupuri i te pauna me te aukati i nga whara.
• Kaua e hiki te taumaha: Ko te hapa noa ko te ngana ki te hapai i te taumaha rawa. Tīmatahia me te taumaha ka taea e koe te whakahaere pai mo te 10-12 whakahokinga ka piki haere i te wa e pai haere ana to kaha.
• Whakawera: Kia mahana tonu

Paepae Barbell Front Squat He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Paepae Barbell Front Squat?

Ae, ka taea e te hunga timata te mahi Barbell Bench Front Squat. Heoi, he mea nui mo te hunga timata ki te tiimata me te taumaha ngawari me te aro ki te ahua tika kia kore ai e whara. E taunaki ana kia noho he kaiwhakangungu whaiaro, he kaitirotiro mohio ranei hei arahi i nga mahi kia pai ra ano ratou ki te mahi.

He aha ngā rerekētanga māori o te Paepae Barbell Front Squat?

• Kettlebell Front Squat: Ko tenei rereketanga ko te pupuri i te kettlebell ki ia ringa i te taumata o te pokohiwi i te wa e mahi ana i te pupuhi.
• Kapeti Mua Squat: I tenei rereketanga, ka mau tetahi dumbbell kotahi, kettlebell ranei me nga ringa e rua ki te taumata o te pouaka i te wa e pupuhi ana.
• Zercher Squat: He momo rerekee ake tenei e mau ana te paera ki te piko o ou tuke, ki to uma, i a koe e tukituki ana.
• Tuhinga o mua me nga Roopu Aatete: Ka taapirihia e tenei rereketanga nga here atete ki te paera, e mau tonu ana te taumahatanga puta noa i te nekehanga squat.

He aha ngā mahi whakapaipai mō te Paepae Barbell Front Squat?

• Ko te Overhead Press he mahi whai hua e whakakii ana i te Barbell Bench Front Squat ma te whakapakari i nga pakihiwi me te tinana o runga, e mahi ana i te wa e mau ana me te whakahaere i te barbell i te wa e pupuhi ana.
• Ka whakakii ano a Lunges i te Barbell Bench Front Squat i a raatau e aro ana ki nga roopu uaua rite, penei i te whaa, te hamstrings, me te glutes, te whakarei ake i te kaha o te waewae me te taurite, me te awhina i te mahi o te squat whai hua ake.