Bench Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Bench Squat

Bench Squat ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri kumunsi kwa thupi, makamaka quadriceps, glutes, ndi hamstrings. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku apamwamba, chifukwa amatha kusinthidwa mosavuta kutengera mphamvu ya munthu payekha komanso kusinthasintha. Pochita ma Bench Squats, anthu amatha kupititsa patsogolo mphamvu za thupi lawo, kulimbitsa thupi ndi kukhazikika, komanso kuchepetsa chiopsezo cha kuvulala pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Squat

• Pang'onopang'ono tsitsani thupi lanu ku benchi popinda mawondo anu ndikukankhira m'chiuno, ngati kuti mukufuna kukhala pansi.
• Matako anu akakhudza benchi, imirirani pang'ono, kuonetsetsa kuti mawondo anu akugwirizana ndi mapazi anu ndipo osapitirira zala zanu.
• Kanikizani zidendene zanu kuti muyime mowongoka, ndikusunga pachimake msana wanu molunjika panthawi yonseyi.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, ndikusunga mayendedwe okhazikika komanso owongolera.

Izinto zokwenza Bench Squat

• **Kupewa Zolakwa Zomwe Wamba **: Cholakwika chimodzi chodziwika bwino sikukwera mozama mu squat. Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Kulakwitsa kwina ndikulola mawondo anu kusuntha mkati pamene mukugwedezeka. Izi zingayambitse kuvulala. M'malo mwake, onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu panthawi yonse yoyendayenda.
• **Gwiritsani Ntchito Benchi Moyenera**: Benchi ilipo kuti ikuthandizeni kusunga mawonekedwe ndi kuya. Palibe kuti mupume pakati pa rep. Gwirani ma glutes anu ku benchi mopepuka ndikukankhira mmwamba. Osapumira pa benchi.
• **Gwiritsani Ntchito Pamtima Wanu**: Khalani otanganidwa nthawi yonse yolimbitsa thupi. Zimenezi zidzathandiza kuti zinthu ziziyenda bwino

Bench Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bench Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bench Squat. Zochita izi ndizabwino kwambiri kwa oyamba kumene chifukwa zimathandizira kulimbitsa thupi komanso kukhazikika m'munsi mwa thupi, makamaka miyendo ndi ma glutes. Benchi imapereka chiwongolero cha mawonekedwe ndi kuya, kuonetsetsa kuti ma squats amachitidwa molondola komanso motetezeka. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kapena kulemera kwa thupi lawo, ndikuwonjezera pang'onopang'ono pamene mphamvu zawo zikukula. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira kuti awonetsetse kuti ali ndi fomu yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Squat?

• Front Squat ndi kusiyanasiyana komwe kumaphatikizapo kunyamula barbell kutsogolo kwa chifuwa chanu, osati kumbuyo kwanu, pamene mukuchita squat pa benchi.
• Goblet Squat ndi kusiyana komwe mumagwira kettlebell kapena dumbbell pachifuwa chanu pamene mukuchita squat pa benchi.
• Chibugariya Split Squat ndi kusiyana komwe phazi limodzi limakwezedwa pa benchi kumbuyo kwanu, ndikutsutsa kusanja kwanu pamene mukuswana.
• Zercher Squat ndi kusiyana komwe barbell imagwiridwa mu khola la zigongono zanu, pafupi ndi chifuwa chanu, pamene mukukwera pa benchi.

Izinto zokufunda ezishisa ezivumelekile Bench Squat?

• The Overhead Press imathandizira Bench Squat polimbitsa mapewa ndi kumtunda kumbuyo, zomwe ndizofunikira kwambiri kuti mukhalebe olimba, owongoka panthawi ya squat.
• Mapapo amathandizira kuwongolera bwino, kugwirizanitsa, ndi mphamvu zosagwirizana, zonse zomwe ndizofunikira kuti pakhale Bench Squat yolimba komanso yotetezeka.