Barbell Clean-grip Front Squat
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Overview:
Barbell Clean-grip Front Squat ke boikoetliso bo felletseng bo shebaneng le lihlopha tse 'maloa tsa mesifa, ho kenyeletsoa li-quads, hamstrings, glutes, le core, tse fanang ka boikoetliso bo matla le mamello. E loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele ka lebaka la boima ba eona bo feto-fetohang. Batho ka bomong ba ka khetha boikoetliso bona ho ntlafatsa matla a bona a tlase a 'mele, ho matlafatsa botsitso ba mantlha, le ho khothaletsa boemo bo botle.
Table of Contents
Instructions
Step-by-step guide:
- Tlosa barbell ho tloha rack ka ho sutumelletsa holimo le morao hanyenyane, ebe u nka mohato o le mong kapa tse peli ho khutlela morao ho tlosa rack; ema maoto a hao a arohane ka bophara ba mahetla, menoana e totobalitse hanyenyane, 'me u etse bonnete ba hore tloloko e lutse ka pele mahetleng a hao, litsoe tsa hao li lebile pele le holimo.
- Fokotsa 'mele oa hau butle-butle ka squat, u boloke sefuba le mokokotlo oa hao o otlolohile, ka ho sutumelletsa letheka la hao morao le ho khumama mangole; tsoela pele ho theosa ho fihlela lirope tsa hau li bapile le fatše kapa tlase ha u khona.
- Emisa hanyane ka tlase ho squat, ebe u sututsa lirethe tsa hau ho khutlisetsa 'mele oa hau sebakeng sa ho qala, u boloke likhau tsa hau li le holimo ho pholletsa le motsamao ho netefatsa bar.
Exercise Tips:
- Sebaka sa Grip le Elbow: Tšoara barbell ka ho tšoara ka mokhoa o hloekileng, ho bolelang hore menoana ea hau e lokela ho ba tlas'a barbell 'me likhahla tsa hau li shebile pele. Sena se lumella ho laola hantle le botsitso. Qoba ho tlohella likhau tsa hau hore li theohe nakong ea boikoetliso kaha sena se ka etsa hore bar e theohe le ho beha khatello matsohong le mahetleng a hau.
- Botebo ba Squat: Ikemisetse ho theola 'mele oa hau ho fihlela lirope tsa hau bonyane li lekana le fatše. Sena se tiisa hore o kopanya quadriceps, hamstrings le glutes ka katleho. Phoso e tloaelehileng ke ho se squatting tlase ka ho lekaneng, e ka fokotsang melemo ea boikoetliso.
- Mokhoa oa ho phefumoloha: Inhale ha u theola 'mele oa hau' me u phefumoloha ha u ntse u sutumelletsa holimo
FAQ
Can beginners do the Barbell Clean-grip Front Squat?
Ee, ba qalang ba ka etsa boikoetliso ba Barbell Clean-grip Front Squat. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe le ho tsepamisa maikutlo ho sebopeho se nepahetseng le mokhoa oa ho qoba kotsi. Ho boetse ho khothaletsoa ho ba le mokoetlisi oa hau kapa motho ea nang le boiphihlelo ea u tataisang boikoetlisong. Kamehla hopola ho iphuthumatsa pele u qala mokhoa ofe kapa ofe oa ho ikoetlisa.
What are common variations of the Barbell Clean-grip Front Squat?
- Kettlebell Front Squat: Sebakeng sa barbell, phapang ena e sebelisa li-kettlebell tse tšoaretsoeng sebakeng sa rack, tse ka thusang ho ntlafatsa matla a ho ts'oara le botsitso ba mahetla.
- Zercher Squat: Ka phapano ena, barbell e ts'oaroa ka mokokotlong oa litsoe tsa hau, e ka u thusang ho kopanya mantlha le 'mele o ka holimo ho feta squat e ka pele ea setso.
- Cross-Grip Front Squat: Phapang ena e kenyelletsa ho tšela matsoho le ho beha matsoho holim'a barbell, e ka bang bonolo ho ba nang le ts'ebetso e fokolang ea letsoho.
- Single-Arm Clean Grip Front Squat: Ena ke boikoetliso bo le bong moo o etsang squat e ka pele ka dumbbell kapa kettlebell ka letsoho le le leng, e ka thusang ho ntlafatsa botsitso.
What are good complementing exercises for the Barbell Clean-grip Front Squat?
- The Deadlift e ka ba tlatsetso e kholo hobane e lebisa tlhokomelo ho mesifa ea ketane e ka morao joaloka li-glutes le hamstrings, ho fana ka tekanyo ea quad-dominant front squat le ho ntlafatsa matla a tlase a 'mele ka kakaretso.
- The Barbell Row ke boikoetliso bo bong bo tlatselletsang ha bo ntse bo sebetsa ka mesifa ea morao, ho matlafatsa bokhoni ba 'mele ba ho boloka boemo bo otlolohileng nakong ea squat e ka pele le ho ntlafatsa botsitso ba mantlha ka kakaretso.
Related keywords for Barbell Clean-grip Front Squat:
- Boikoetliso ba Barbell Front Squat
- Boikoetliso ba ho matlafatsa li-quadriceps
- Boikoetliso ba lirope le Barbell
- Mokhoa o hloekileng oa ho tšoara Front Squat
- Boikoetliso ba li-barbell bakeng sa maoto
- Kaho ea mesifa ea Front Squat
- Boikoetliso ba "quadriceps barbell".
- Ho matlafatsa lirope ka Front Squat
- Boikoetliso ba Barbell bo hloekileng
- Boikoetliso bo matla ba leoto le Barbell.