Low Bar Squat yokhala ndi Rack

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

Ukuxhumana kwe Low Bar Squat yokhala ndi Rack

The Low Bar Squat with Rack ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka minofu ya m'munsi mwa thupi, kuphatikizapo glutes, hamstrings, ndi quadriceps, komanso kuchitapo kanthu pakatikati ndi kumbuyo. Zochita izi ndi zabwino kwa othamanga, weightlifters, ndi aliyense amene akuyang'ana kuti apititse patsogolo mphamvu zawo zam'munsi ndi kukhazikika. Anthu angasankhe kuchita masewera olimbitsa thupi kuti apititse patsogolo masewera awo, kusintha matupi awo, kapena kupanga mphamvu zogwirira ntchito tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Low Bar Squat yokhala ndi Rack

• Mosamala kwezani chotchingacho mwa kukankhira mmwamba ndi kutsogolo pang'ono, kenaka mutengere sitepe imodzi kapena ziwiri mmbuyo kuti muchotse choyikapo, kuonetsetsa kuti mapazi anu ndi otalikirana ndi mapewa motalikirana ndi zala zolozera pang'ono.
• Pumirani mozama ndikugwetsa pansi popinda mawondo anu ndi kusuntha chiuno, kusunga chifuwa chanu ndi msana wanu molunjika, mpaka chiuno chanu chikhale chotsika kuposa mawondo anu.
• Yambani kubwerera pamalo oyimilira mwa kukankhira zidendene zanu, kusunga pachimake chanu ndikusunga kulunjika kwa msana wanu.
• Exhale pamene mukufika pamwamba pa kayendetsedwe kake ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza, kenaka gwedezani barbell mosamala mukamaliza.

Izinto zokwenza Low Bar Squat yokhala ndi Rack

• **Mayendedwe Olondola a Thupi**: Sungani mapazi anu motalikirana ndi mapewa ndi kuloza zala zanu kunja pang'ono. Izi zimathandiza kusunga bwino ndi kukhazikika. Mukamachita squat, mawondo anu ayenera kugwirizana ndi zala zanu. Cholakwika chofala ndikulola mawondo kulowa mkati, zomwe zingayambitse kuvulala kwa mawondo.
• **Pitirizani Kukhala ndi Msana Wosalowerera**: Ndikofunikira kuti musalowerere msana panthawi yonse yolimbitsa thupi. Pewani kuzungulira kapena kupindika kwambiri msana wanu, chifukwa izi zingayambitse kuvulala kwam'munsi. M'malo mwake, phatikizani pachimake chanu ndikusunga chifuwa chanu kuti mukhale ndi kaimidwe koyenera.
• **Kuyenda Koyendetsedwa**: Nthawi zonse chitani squat ndi chowongolera,

Low Bar Squat yokhala ndi Rack Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Low Bar Squat yokhala ndi Rack?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Low Bar Squat ndi Rack, koma ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikofunikiranso kukhala ndi mphunzitsi kapena wodziwa zambiri kuti apereke chitsogozo ndi chithandizo. Nthawi zonse kumbukirani kuti njirayo ndiyofunikira kwambiri kuposa kuchuluka kwa kulemera komwe kumakwezedwa, makamaka kwa oyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Low Bar Squat yokhala ndi Rack?

• Front Squat ndi Rack: Mwakusiyana uku, barbell imagwiridwa kutsogolo kwa thupi kudutsa ma collarbones ndi mapewa, zomwe zimathandiza kugwira ntchito kutsogolo kwa ntchafu ndi pachimake kwambiri.
• Safety Bar Squat yokhala ndi Rack: Kusinthaku kumagwiritsa ntchito chotchinga chapadera chokhala ndi zomangira zomangira mapewa ndi zogwirira kutsogolo, kuchepetsa kupsinjika pamanja ndi mapewa ndikulola kuyang'ana bwino kumunsi kwa thupi.
• Bokosi Squat yokhala ndi Rack: Kusiyanaku kumaphatikizapo bokosi kapena benchi yoti mukwerepo, zomwe zimathandiza kukulitsa mphamvu ndi mphamvu poyang'ana gawo la 'kukhala kumbuyo' la squat ndi kukankhira koyamba.
• Kuyimitsa Squat ndi Rack: Mukusintha uku, mumapuma kwa masekondi angapo pansi

Izinto zokufunda ezishisa ezivumelekile Low Bar Squat yokhala ndi Rack?

• Ma Squats Akutsogolo ndi masewera ena opindulitsa omwe amathandizira ma Low Bar Squats okhala ndi Rack polunjika ma quads mwachindunji, kuwongolera mphamvu yanu yonse ya mwendo ndi kukhazikika, zomwe zimatha kukulitsa magwiridwe antchito anu pama squats otsika.
• Ma squats aku Bulgaria Split Squats amathanso kuthandizira ma Low Bar Squats okhala ndi Rack pomwe amayang'ana mwendo uliwonse payekhapayekha, kuthandiza kukonza kusalinganika kulikonse kwa minofu ndikuwonjezera mphamvu ya miyendo yonse komanso kukhazikika, zomwe ndizofunikira kwambiri popanga ma squats otsika bwino.