Barbell Squat - Mawondo - Malo apakati

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

Ukuxhumana kwe Barbell Squat - Mawondo - Malo apakati

Barbell Squat - Knees - Middle position ndi masewera olimbitsa thupi amphamvu kwambiri omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso amathandizira pachimake ndikuwongolera bwino. Zochita izi ndizoyenera anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu angafune kuchita izi kuti achepetse mphamvu zathupi, kulimbitsa minofu, komanso kulimbikitsa thupi, zomwe zingathandize pazochitika za tsiku ndi tsiku komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Squat - Mawondo - Malo apakati

• Ikani mapazi anu motalikirana m’lifupi m’lifupi, ndi zala zanu zolozera kunja pang’ono, ndipo onetsetsani kuti msana wanu uli wowongoka, pachifuwa, ndi maso akuyang’ana kutsogolo; uku ndi malo anu oyambira, kapena "pakati".
• Yambani squat popinda mawondo ndi m'chiuno, kutsitsa thupi lanu ngati kuti mwakhala pansi pampando, kusunga msana wanu molunjika ndikuwonetsetsa kuti mawondo anu asasunthire zala zanu.
• Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana pansi, kapena mpaka momwe mungathere, kuonetsetsa kuti mawondo anu akugwirizana ndi mapazi anu.
• Kankhirani m'mbuyo mu zidendene zanu kuti mubwerere pomwe munayambira, kusunga mawonekedwe anu ndikuwonetsetsa kuti mawondo anu sakugunda mkati, ndikumaliza kubwerezabwereza kumodzi.

Izinto zokwenza Barbell Squat - Mawondo - Malo apakati

• Yesetsani Kuyenda Kwanu: Mukayamba kugwedezeka, kanikizani m'chiuno mwanu ndikugwada ngati kuti mwakhala pampando. Sungani mawondo anu kuti agwirizane ndi mapazi anu ndipo musawalole kuti alowe mkati, kulakwitsa kofala komwe kungayambitse kuvulala. Sungani torso yanu mowongoka ndipo pewani kutsamira patsogolo mopambanitsa.
• Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Kupita mozama kwambiri pama squats anu ndi kulakwitsa kofala komwe kumachepetsa mphamvu ya masewera olimbitsa thupi. Komabe, musamadzikakamize kulowa mu squat yakuya ngati ingasokoneze mawonekedwe anu kapena kukupangitsani kusapeza bwino.
• Kanikizani Zidendene Zanu: Pamene mukukankhira kumbuyo mpaka poyambira

Barbell Squat - Mawondo - Malo apakati Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Squat - Mawondo - Malo apakati?

Inde, oyamba kumene atha kuchita Barbell Squat - Knees - Middle position exercise. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumatha kuwongolera ndikuwonjezera pang'onopang'ono ngati mphamvu ndi luso zikuyenda bwino. Ndikofunikiranso kuphunzira mawonekedwe olondola kuti mupewe kuvulala. Oyamba kumene angapeze kuti ndizothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awatsogolere poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Squat - Mawondo - Malo apakati?

• Sumo Squat: Mwakusiyana uku, mumayima ndi mawonekedwe okulirapo ndipo zala zanu zalaza kunja, zomwe zimayang'ana minofu yamkati ya ntchafu ndi glutes kuposa squat yachikhalidwe.
• Goblet Squat: Kusiyanasiyana kumeneku kumaphatikizapo kunyamula dumbbell kapena kettlebell pafupi ndi chifuwa chanu pamene mukuchita squat, zomwe zimathandiza kuti mukhale ndi thanzi labwino.
• Squat Pamwamba: Kusiyanasiyana kovuta kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa squat yonse, yomwe imagwira pakatikati ndi kumtunda kwa thupi kuposa masewera achikhalidwe.
• Bokosi Squat: Mukusintha uku, mumagwada pansi mpaka mutakhala pa bokosi kapena benchi, kenako imirirani. Izi zingathandize kupanga mawonekedwe abwino ndikuwonjezera mphamvu ndi mphamvu m'munsi mwa thupi.

Izinto zokufunda ezishisa ezivumelekile Barbell Squat - Mawondo - Malo apakati?

• Ma Deadlifts: Ntchitoyi imayang'ananso mphamvu yapansi ya thupi monga barbell squat, koma imatsindika kwambiri pazitsulo zam'mbuyo (hamstrings ndi glutes), zomwe zimapereka kulimbitsa thupi moyenera pamene akuphatikizana ndi squats.
• Leg Press : Kuchita masewera olimbitsa thupi kumasiyanitsa minofu yomweyi yomwe imagwiritsidwa ntchito mu squat (quads, glutes, hamstrings) koma imakulolani kuti muganizire za mphamvu ndi mphamvu popanda kudandaula za kulinganiza kapena mawonekedwe, zomwe zingathe kuthandizira kupititsa patsogolo ntchito yanu ya squat.