Barbell Squat - M'chiuno

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

Ukuxhumana kwe Barbell Squat - M'chiuno

Barbell Squat - Hips ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana m'chiuno, glutes, ndi quadriceps, komanso amathandizira pachimake ndikuwongolera mphamvu zonse ndi kukhazikika. Zolimbitsa thupizi ndizoyenera aliyense kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yolimbitsa thupi. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kupititsa patsogolo masewera awo, komanso kulimbikitsa kaimidwe kabwino komanso moyenera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Squat - M'chiuno

• Lumikizani pachimake chanu ndikutsitsa thupi lanu pang'onopang'ono powerama m'chiuno ndi mawondo, ngati kuti mwakhala pampando, mukukweza chifuwa chanu ndi msana wanu molunjika.
• Pitirizani kudzitsitsa mpaka ntchafu zanu zikhale zofanana ndi pansi, kapena kuchepetsa ngati kusinthasintha kwanu kukulolani.
• Imani mwachidule pansi pa kayendetsedwe kake, kenaka kanikizani zidendene zanu kuti mubwerere kumalo oyambira.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino ponseponse.

Izinto zokwenza Barbell Squat - M'chiuno

• **Mawonekedwe Oyenera**: Pang'onopang'ono maondo anu ndi chiuno kuti mutsitse thupi lanu ngati kuti mwakhalanso pampando. Sungani chifuwa chanu mmwamba ndi msana wanu molunjika. Gwirani pansi mpaka chiuno chanu chikhale chotsika kuposa mawondo anu (izi zimatchedwa "kuswa kufanana"). Kulakwitsa kofala kuti mupewe apa ndikutsamira patali kwambiri, zomwe zimatha kusokoneza msana wanu.
• **Pewani Kugwa kwa Mabondo**: Pamene mukudzibweza m'mwamba, onetsetsani kuti mawondo anu akuloza mbali imodzi ndi mapazi anu. Cholakwika chofala ndikulola kuti mawondo atseke mkati, zomwe zingayambitse kuvulala.
• **Njira Yopumira**: Pumirani mozama musanatsitse thupi lanu, gwirani mpweya wanu pamene mukutsika,

Barbell Squat - M'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Squat - M'chiuno?

Inde, oyamba kumene amatha kuchita ma barbell squats ndikuyang'ana m'chiuno. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa bwino ntchitoyo kuti awonetsetse kaimidwe ndi kachitidwe koyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ziyenera kuyambika pang'onopang'ono muzochita zolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Squat - M'chiuno?

• Sumo Squat: Mwakusiyana uku, mumagwiritsa ntchito barbell pansi kusiyana ndi squat yachikhalidwe ndikukhala ndi malo ochulukirapo, omwe amayang'ana glutes, hamstrings, ndi ntchafu zanu zamkati kwambiri.
• Bokosi Squat: Pakusiyana uku, mumachita squat yachikhalidwe koma ndi bokosi kapena benchi kumbuyo kwanu. Izi zimathandiza kukonza mawonekedwe anu ndi kuya, komanso zimachepetsanso maondo anu.
• Zercher Squat: Kusiyanasiyana kwa squat uku kumaphatikizapo kugwiritsira ntchito barbell mu khola la zigongono zanu, zomwe zingathandize kupititsa patsogolo mphamvu zanu zonse ndi kukhazikika, makamaka mu thupi lanu lakumtunda ndi pakati.
• Squat Pamwamba: Pakusiyana kovutiraku, mumagwiritsa ntchito belu pamwamba pamutu panu kwa nthawi yonse ya squat, zomwe zimapangitsa kuti musamayende bwino,

Izinto zokufunda ezishisa ezivumelekile Barbell Squat - M'chiuno?

• Deadlifts: Ma Deadlifts amaphatikizana ndi ma barbell squats poyang'ana unyolo wakumbuyo, womwe umaphatikizapo hamstrings, glutes, ndi minofu yakumbuyo yakumbuyo. Minofu iyi imagwiritsidwa ntchito panthawi ya squat koma ndiyomwe imayang'ana kwambiri panthawi yakufa, zomwe zimapangitsa kuti zikhale zolimbitsa thupi kwambiri.
• Kusindikiza kwa mwendo: Kuchita masewera olimbitsa thupi kumakhudza quadriceps, hamstrings, ndi glutes, monga ma barbell squats. Amakulolani kuti muyang'ane minofuyi kuchokera kumbali yosiyana ndi kugawa mphamvu zosiyana, ndikupereka kulimbitsa thupi kwakukulu kwa thupi lanu lapansi.