Barbell Squat - Mangole - Boemo ba bohareng

• Bosete bo: Dihete.
• Ditlhaloso: Motsele wa mokgara.

Letsatsi la Barbell Squat - Mangole - Boemo ba bohareng

Boemo bja Barbell Squat - Mangole - Bogare ke boitšhidullo bja tlwaetšo ya maatla bjo bo šomago kudu bjoo kudu-kudu bo nepišago di- quadriceps, glutes le di- hamstrings, mola gape bo tsenela moko le go kaonefatša teka-tekano ka kakaretšo. Boitšhidullo bjo bo loketše batho ka o tee ka o tee maemong ka moka a go swanelega, go tloga go bao ba thomago go ya go baatlelete ba ba tšwetšego pele, ka lebaka la bogale bja yona bjo bo fetošwago bjo bo theilwego godimo ga boima bjo bo šomišitšwego. Batho ba ka nyaka go dira boitšhidullo bjo bakeng sa go godiša matla a tlase a mmele, go kaonefatša segalo sa mešifa le go godiša go swanelega mo go šomago, e lego seo se ka thušago medirong ya letšatši le letšatši le go diragatšeng dipapading.

Go seka: Phuto ka Phuto Barbell Squat - Mangole - Boemo ba bohareng

• Bea maoto a gago a arogane ka bophara bja magetla, menwana ya gago ya maoto e šupa ka ntle ganyenyane, gomme o kgonthišetše gore mokokotlo wa gago o otlologile, sehuba se le godimo gomme mahlo a lebeletše pele; ye ke maemo a gago a go thoma, goba a "gare".
• Thoma go squat ka go koba mangwele le ditheka, o theoša mmele wa gago bjalo ka ge eka o dutše fase setulong, o boloka mokokotlo wa gago o otlologile le go kgonthišetša gore mangwele a gago ga a sepele go feta menwana ya gago ya maoto.
• Tšwela pele o ikokobetša go fihlela dirope tša gago di bapelana le fase, goba go fihla moo o ka kgonago go ya ka boiketlo, o kgonthišetša gore mangwele a gago a sepelelana le maoto a gago.
• Kgoromeletša morago godimo ka direthe tša gago go boela boemong bja go thoma, o boloke sebopego sa gago le go kgonthišetša gore mangwele a gago ga a kobege ka gare, o phethe poeletšo e tee ya boitšhidullo.

Dithuto tsa go seka Barbell Squat - Mangole - Boemo ba bohareng

• Laola Motšhene wa Gago: Ge o thoma go khukhuna, kgoromeletša ditheka tša gago morago gomme o kobe mangwele a gago bjalo ka ge eka o dutše morago setulong. Boloka mangwele a gago a lekana le maoto a gago gomme o pheme go a tlogela a tsena ka gare, e lego phošo e tlwaelegilego yeo e ka lebišago go gobaleng. Boloka setho sa gago sa mmele se eme thwii gomme o pheme go inama pele ka mo go feteletšego.
• Botebo bja go Squat: Ikemišetše go theoša mmele wa gago go fihlela dirope tša gago bonyenyane di bapelana le fase. Go ya ka mo go sa tsepamago kudu go di- squat tša gago ke phošo e tlwaelegilego yeo e fokotšago go šoma gabotse ga boitšhidullo. Lega go le bjalo, o se ke wa ikgapeletša go squat ka mo go tseneletšego ge e ba go bea sebopego sa gago kotsing goba go baka go se iketle.
• Kgorometša Direthe tša Gago: Ge o dutše o kgoromeletša morago godimo go fihla mathomong

Barbell Squat - Mangole - Boemo ba bohareng Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Barbell Squat - Mangole - Boemo ba bohareng?

Ee, bao ba thomago ba ka dira boitšhidullo bja Barbell Squat - Matolo - Boemo bja magareng. Le ge go le bjalo, go bohlokwa go thoma ka boima bjo bo laolegago gomme o bo oketše ganyenyane-ganyenyane ge maatla le thekniki di kaonefala. Gape go bohlokwa go ithuta foromo ye e nepagetšego go thibela kgobalo. Batho bao ba thomago ba ka hwetša e le mo go holago go ba le motlwaetši goba motho yo a nago le phihlelo yo a yago go itšhidulla a ba hlahla tshepedišong yeo mathomong.

Ke eng tse di tsweletseng tsa Barbell Squat - Mangole - Boemo ba bohareng?

• Sumo Squat: Phapanong ye, o ema ka boemo bjo bo nabilego gomme menwana ya gago ya maoto e šupa ka ntle, yeo e lebišitšego mešifa ya ka gare ya serope le di-glute go feta squat ya setšo.
• Goblet Squat: Phapano ye e akaretša go swara dumbbell goba kettlebell kgauswi le sehuba sa gago ge o dutše o dira squat, e lego seo se thušago go kaonefatša teka-tekano le go ema.
• Go Squat ka godimo ga hlogo: Phapano ye e hlohlago e akaretša go swara barbell ka godimo ga hlogo go ralala le squat, yeo e akaretšago moko le karolo ya ka godimo ya mmele go feta go squat ga setšo.
• Box Squat: Mo phapano ye, o squat fase go fihlela o dutše godimo ga lepokisi goba pankeng, ke moka o ema morago godimo. Se se ka thuša go phethagatša sebopego le go oketša maatla le maatla mmeleng wa ka fase.

Ke eng ditintlha tse di lekanang le tse Barbell Squat - Mangole - Boemo ba bohareng?

• Deadlifts: Boitšhidullo bjo bo lebišitše tlhokomelo gape go matla a ka tlase a mmele go swana le go squat ka barbell, eupša bo gatelela kudu ketane ya ka morago (hamstrings le glutes), e nea go itšhidulla mo go leka-lekanego ga mmele wa ka tlase ge go kopantšwe le go squat.
• Leg Press: Boitšhidullo bjo bjo bo theilwego motšheneng bo arola mešifa e swanago yeo e dirišwago go squat (quads, glutes, hamstrings) eupša bo go dumelela go lebiša tlhokomelo matla le matla ntle le go tshwenyega ka teka-tekano goba sebopego, seo se ka thušago go kaonefatša tshepedišo ya gago ya go squat.