Barbell Zercher Squat

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Barbell Zercher Squat

Barbell Zercher Squat ndi ntchito yolimbitsa mphamvu yomwe imayang'ana magulu angapo a minofu, kuphatikizapo quads, hamstrings, glutes, ndi core, komanso kuwongolera bwino ndi kugwirizana. Zochita izi ndi zabwino kwa othamanga, onyamula zitsulo, ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi komanso kuchita masewera olimbitsa thupi. Kuphatikizira Zercher Squats m'chizoloŵezi chanu kungathandize kukonza mawonekedwe anu a squatting, kulimbikitsa makina abwino a thupi, ndikupereka kusiyana kovutirapo kumagulu achikhalidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Zercher Squat

• Pindani zigongono zanu mpaka zitafika pamtunda wa digirii 90 ndikuzikokera pansi pa bar, ndikuyiyika pa khola la zigongono zanu.
• Kwezani mipiringidzo kuchokera pachiwayacho powongola torso yanu ndikubwerera mmbuyo kuti muyime nokha, kusunga mapazi anu motalikirana ndi mapewa.
• Pang'onopang'ono tsitsani thupi lanu kukhala squat powerama pa mawondo ndi m'chiuno, kusunga msana wanu mowongoka ndikuwonetsetsa kuti balayo imakhala yotetezeka m'mphepete mwa zigongono zanu.
• Kanikizani mmbuyo pomwe mudayambira ndikuwongola miyendo ndi chiuno, kusunga torso yanu mowongoka ndikusunga malo a bar. Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Zercher Squat

• Sungani Msana Wanu Wowongoka: Cholakwika china chofala ndikuzungulira kumbuyo panthawi ya squat. Nthawi zonse khalani ndi msana wowongoka panthawi yonse yolimbitsa thupi kuti musavulale. Phatikizani pachimake, sungani chifuwa chanu mmwamba ndi mapewa anu kumbuyo.
• Kuyika Mapazi Moyenera: Mapazi anu ayenera kukhala otambalala pang'ono kusiyana ndi m'lifupi mwa mapewa ndi zala zoloza pang'ono. Izi zimapereka kukhazikika komanso kukhazikika pakuchita masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Tsitsani thupi lanu pang'onopang'ono ndikuwongolera mu squat yakuya, onetsetsani kuti m'chiuno mwanu mumatsika kuposa mawondo anu. Kenako kanikizani mmwamba mu zidendene zanu kupita pamalo oyamba.
• Kutenthetsa: Kupewa kulimbitsa minofu

Barbell Zercher Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Zercher Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Zercher Squat. Komabe, ndi masewera olimbitsa thupi apamwamba kwambiri omwe amafunikira mlingo wabwino wa mphamvu ndi kulinganiza. Ndikofunika kuti oyamba kumene ayambe ndi zolemera zopepuka ndikuyang'ana pa kudziŵa bwino mawonekedwe ndi njira kuti apewe kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri amayang'anira ntchitoyo kuti atsimikizire kuti ikuchitika moyenera. Monga mwanthawi zonse, musanayambe njira ina iliyonse yolimbitsa thupi, ndi bwino kukaonana ndi achipatala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Zercher Squat?

• Goblet Squat: M'malo mwa barbell, kusiyana kumeneku kumagwiritsa ntchito dumbbell kapena kettlebell yomwe imakhala pafupi ndi chifuwa, zomwe zingathandize kusintha mawonekedwe ndi kusinthasintha.
• Squat Pamwamba: Kusintha kwapamwamba kumeneku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pa squat, zomwe zimatsutsana ndikugwira ntchito ndi mapewa ndi kumtunda.
• Back Squat: Kusiyanasiyana kofala kumeneku kumaphatikizapo kupumitsa kansalu chakumtunda kumbuyo, komwe kumapangitsa kuti pakhale zolemera kwambiri komanso zimayang'ana thupi lonse lapansi.
• Kuthyolako Squat: Kusiyanaku kumaphatikizapo kugwira barbell kumbuyo kwa miyendo, yomwe imayang'ana ma quads ndi glutes m'njira yapadera.

Izinto zokufunda ezishisa ezivumelekile Barbell Zercher Squat?

• Ma Deadlifts amathandizira Zercher Squats potsindika minofu yam'mbuyo yam'mbuyo, kuphatikizapo hamstrings, glutes, ndi m'munsi kumbuyo, zomwe zimagwiranso ntchito pa Zercher Squats, motero zimalimbikitsa kukula kwa minofu.
• Mapapu amathanso kupititsa patsogolo ubwino wa Zercher Squats, pamene amayang'ana mwendo uliwonse payekha, kuwongolera bwino, kugwirizanitsa, ndi mphamvu zosagwirizana, zomwe ndizofunikira kwambiri pochita Zercher Squats bwino.