Barbell Banded Bench Squat

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mexau Karala

Ukuxhumana kwe Barbell Banded Bench Squat

Barbell Banded Bench Squat ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri minofu yapansi ya thupi kuphatikizapo glutes, quadriceps, ndi hamstrings. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zitha kusinthidwa malinga ndi mphamvu zamunthu payekha. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse mphamvu zanu zonse ndi kukhazikika, kukulitsa kukula kwa minofu, ndikuthandizira kupanga makina abwino a thupi, zomwe zimapangitsa kuti zikhale zofunikira zowonjezera pulogalamu iliyonse yolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Banded Bench Squat

• Imani ndi mapazi anu motalikirana m'lifupi m'lifupi, ndipo ikani chotchingira pamapewa anu, ndikuchigwira ndi manja anu otalikirapo kuposa m'lifupi mwake.
• Sungani chifuwa chanu mmwamba, kokerani mapewa anu kumbuyo, ndikuyang'ana kutsogolo.
• Pindani m'chiuno ndi mawondo anu, kutsitsa thupi lanu ngati kuti mwakhala pampando, mpaka ntchafu zanu zikhale zofanana ndi pansi.
• Kwezani zidendene zanu pansi kuti mudzikankhire mwamphamvu kubwerera pomwe munayambira.
• Bwerezani nambala yomwe mukufuna yobwereza. Kwa Banded Bench Press:
• Lembani gulu lotsutsa pansi pa benchi yosindikizira, kubweretsa mapeto kumbali zonse za barbell.
• Gonani pansi

Izinto zokwenza Barbell Banded Bench Squat

• Kaimidwe Koyenera: Sungani chifuwa chanu mmwamba, mapewa kumbuyo, ndi pachimake mukugwira ntchito nthawi yonseyi. Izi zimathandiza kuti mukhale okhazikika komanso okhazikika, ndikuwonetsetsa kuti masewerawa amalimbana ndi minofu yolondola. Pewani kuzungulira msana wanu kapena kutsamira patali kwambiri, chifukwa izi zingayambitse kuvulala.
• Kuyenda Koyendetsedwa: Chitani squat pang'onopang'ono, molamulidwa. Pewani chiyeso chothamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze barbell. Izi sizimangowonjezera mphamvu zolimbitsa thupi, komanso zimachepetsa chiopsezo cha kuvulala.
• Kuzama kwa Squat: Onetsetsani kuti mukukwera mpaka ntchafu zanu zikhale zofanana ndi nthaka. Izi zimatsimikizira kuti mukugwira ntchito yonse ya minofu ya miyendo yanu. Komabe, musapite mozama ngati

Barbell Banded Bench Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Banded Bench Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Banded Bench Squat, koma ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono mphamvu ndi luso zikuyenda bwino. Ndibwinonso kukhala ndi mphunzitsi waumwini kapena wotsogolera wodziwa zambiri ndi omwe akuyamba kumene pochita masewera olimbitsa thupi kuti awonetsetse bwino komanso kupewa kuvulala. Kuwonjezera kwa gululi kungathandize ndi mawonekedwe ndi kukhazikika, koma kumawonjezeranso zovuta zowonjezera pazochitikazo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Banded Bench Squat?

• The Barbell Box Squat: Mwakusiyana uku, mumagwa pansi mpaka m'chiuno mwanu mutakhudza bokosi kapena benchi kumbuyo kwanu, zomwe zimathandiza kukonza mawonekedwe anu ndi kuya.
• The Barbell Split Squat: Kusiyanaku kumaphatikizapo kuyika phazi limodzi kutsogolo kwa linzake pamalo ngati mapapu pamene mukugwedezeka, zomwe zingathandize kuwongolera bwino ndi kugwirizana kwanu.
• The Barbell Overhead Squat: Kusiyanasiyana kovutaku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa mutu wanu pamene mukugwedeza, zomwe zimagwira thupi lanu lakumtunda ndi pachimake kuwonjezera pa thupi lanu lakumunsi.
• The Barbell Pause Squat: Mwakusiyana uku, mumayima pansi pa squat kwa masekondi angapo musanakankhire mmwamba, zomwe zingathandize kuonjezera mphamvu zanu ndi minofu.

Izinto zokufunda ezishisa ezivumelekile Barbell Banded Bench Squat?

• Mapapo ndi ntchito ina yopindulitsa yophatikizana ndi Barbell Banded Bench Squats chifukwa amayang'ana minofu yomwe ili m'munsi mwa thupi koma mwaumodzi, kuthandiza kukonza kusalinganika kulikonse kwa minofu ndikuwonjezera mphamvu ya mwendo wonse.
• The Overhead Press ndi ntchito yothandiza yophatikizana ndi Barbell Banded Bench Squats pamene ikuyang'ana pamwamba pa thupi, makamaka mapewa ndi mikono, kupereka masewera olimbitsa thupi athunthu pamene akuphatikizidwa ndi kumunsi kwa thupi la squats.