Barbell Squat - Mawondo - Mapeto malo

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

Ukuxhumana kwe Barbell Squat - Mawondo - Mapeto malo

The Barbell Squat - Knees - End position ndi masewera olimbitsa thupi omwe amayang'ana ma quadriceps, hamstrings, glutes, ndi kumunsi kumbuyo, kulimbikitsa mphamvu ndi kukula kwa minofu. Ndi yabwino kwa othamanga, omanga thupi, ndi okonda masewera olimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zam'munsi ndi kukhazikika. Pophatikizira zolimbitsa thupi izi m'chizoloŵezi chanu, mutha kusintha magwiridwe antchito anu onse pamasewera ndi zochitika zosiyanasiyana, kulimbikitsa kulumikizana bwino kwa thupi, ndikuwonjezera kuchuluka kwa metabolic komwe kumathandizira kutayika kwamafuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Squat - Mawondo - Mapeto malo

• Kusunga chifuwa chanu ndi msana wanu molunjika, pindani mawondo anu ndikutsitsa thupi lanu ngati kuti mwakhala pampando mpaka ntchafu zanu zikufanana ndi pansi.
• Onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo musapitirire zala zanu.
• Tsopano, kanikizani zidendene zanu ndikukulitsa miyendo yanu kuti mubwerere pamalo oyamba.
• Sungani pachimake chanu nthawi yonse yochita masewera olimbitsa thupi ndikukhalabe ndi kapumidwe kokhazikika, popumira pamene mukutsitsa ndikutulutsa mpweya mukamayima. Awa ndiye mapeto a Barbell Squat.

Izinto zokwenza Barbell Squat - Mawondo - Mapeto malo

• Kaimidwe: Khalanibe ndi msana wolunjika panthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira msana wanu kapena kutsamira kutsogolo, zomwe ndi zolakwika zofala zomwe zingayambitse kuvulala. Phatikizani pachimake chanu ndikusunga chifuwa chanu kuti muthandizire kukhala ndi kaimidwe koyenera.
• Kuyika kwa Barbell: The barbell iyenera kukhala kumbuyo kwanu, osati khosi lanu. Iyenera kuyikika pamapewa anu. Malo apamwamba (pa misampha) kapena malo otsika (kudutsa kumbuyo kwa deltoids) angagwiritsidwe ntchito malingana ndi chitonthozo chanu ndi minofu yeniyeni yomwe mukufuna kulunjika.
• Kuzama: Pitani mwakuya momwe kusinthasintha kwanu kumakulolani, mpaka m'chiuno mwanu muli

Barbell Squat - Mawondo - Mapeto malo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Squat - Mawondo - Mapeto malo?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Barbell Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti fomuyo ikhale yolondola ndikupewa kuvulala. Malo omalizira a barbell squat ayenera kukhala ndi mawondo anu, chiuno kumbuyo, ndi chifuwa mmwamba ndi kulemera kwa barbell kugawidwa mofanana pamapewa anu. Ndibwino kuti mukhale ndi mphunzitsi wanu kapena katswiri wopita ku masewera olimbitsa thupi kuti akutsogolereni muzochitika zingapo zoyambirira kuti muwonetsetse kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Squat - Mawondo - Mapeto malo?

• The Sumo Squat - Knees - End Position: M'kusiyana uku, barbell imagwiridwa mofanana ndi squat yachikhalidwe, koma mapazi amaikidwa motalikirana ndipo zala zimalozedwera kunja, kutengera momwe amachitira wrestler.
• The Goblet Squat - Knees - End Position: M'malo mwa barbell, kusiyana kwa squat uku kumagwiritsa ntchito dumbbell imodzi kapena kettlebell yomwe imakhala pachifuwa.
• The Overhead Squat - Knees - End Position: Kusintha kwapamwamba kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa kayendetsedwe kake.
• The Zercher Squat - Knees - Mapeto Position: M'kusiyana uku, barbell imagwiridwa mu zigongono zanu, zomwe zimapindika pa madigiri 90.

Izinto zokufunda ezishisa ezivumelekile Barbell Squat - Mawondo - Mapeto malo?

• Deadlifts: Deadlifts imagwira ntchito kumbuyo kwa unyolo minofu, kuphatikizapo hamstrings, glutes, ndi m'munsi kumbuyo, kupereka kutsutsana ndi quad-dominant Barbell Squat ndikuthandizira kupanga mphamvu yowonjezereka, yokwanira thupi lonse.
• Ng'ombe Imakula: Zochita izi zimakwaniritsa Barbell Squat mwa kulimbikitsa minofu ya ng'ombe, yomwe imagwiritsidwa ntchito panthawi ya squat kuti ikhazikitse thupi ndikuthandizira kumtunda kwa kayendetsedwe kake. Ana a ng'ombe amphamvu amatha kupititsa patsogolo ntchito yanu ya squat ndikupewa kuvulala kwam'munsi kwa mwendo.