Nkhani

Kugwiritsa ntchito barbell squat ndikopindulitsa kwambiri, koma muyenera kumvetsetsa malo olondola a barbell squat, ndipo mutha kuchita!Ndiye ubwino wa barbell squats ndi chiyani?Momwe mungapangire malo olondola a barbell squat?Timakutengerani kumvetsetsa bwino!

Choyamba, kusintha thupi mphamvu ya kwambiri kanthu

Squat amatchedwa "mfumu yophunzitsira mphamvu."Ndi zophweka.Squat imagwiritsa ntchito magulu ambiri a minofu, ndipo mukaganizira zothandizira, pafupifupi minofu yonse ya chigoba imakhudzidwa.Asayansi ayesa kuchuluka kwa ntchito zomwe zachitika m'mayendedwe ambiri.Pakulemera kofananako, squat imapanga ntchito yochuluka, pafupifupi kuwirikiza kawiri kuposa kukoka kolimba ndi kasanu kuposa kusindikizira benchi.Squat imatha kugwiritsa ntchito zolemetsa kuposa kukoka molimba komanso zambiri kuposa makina osindikizira.Chifukwa izi ndizovuta kukula mpaka kumphamvu kwadongosolo, zotsatira zake zimakhala zokonzekera kwambiri kuposa zina.

Awiri, yothandiza kwambiri kayendedwe kuonjezera minofu ya thupi lonse

Kuthamanga ndi kayendedwe kawiri kophatikizana, ndipo thupi limatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi tambiri tomwe timatulutsa timadzi tambiri timene timatulutsa timadzi tambiri timene timatulutsa timadzi tating'onoting'ono tomwe timalimbikitsa kukula kwa minofu ya mwendo, komanso kumalimbikitsa kukula kwa minofu ya thupi lonse.Kuphatikiza apo, squat imachita zinthu zambiri, poyerekeza ndi mayendedwe ena, sikuti imangowonjezera kuchuluka kwa minofu, komanso imakulitsa kachulukidwe ka minofu, ndiko kuti, imapangitsa kuti minofu ikhale yamphamvu kwambiri.

The barbell squat akhoza kuchitidwa osati chifukwa cha mphamvu ya mtima ndi mapapo, komanso kuthandizira masewero olimbitsa thupi mu ntchafu ndi matako, komanso kuthandizira kuchita masewera olimbitsa thupi ndi kuonjezera mphamvu ya mapapu.Ndipo ma barbell squats ndi abwino kulimbitsa thupi lanu lonse, komanso minofu pathupi lanu lonse.

Kaimidwe koyenera ka barbell squats

Mungasankhe kuima ndi mapazi anu m'mapewa kapena m'mapewa, gwirani chifuwa chanu ndikumangirira m'chiuno ndi pamimba, ndikugwirani barbell kumbuyo kapena kutsogolo kwa khosi lanu.

Zochita:

Katswiri amalimbitsa m'chiuno ndi pamimba, amasinthasintha pang'onopang'ono mawondo, kulola kuti pakati pa mphamvu yokoka ya thupi kugwere ku 90-degree Angle kapena kucheperapo, ndiyeno amapuma, ndiyeno amaika minofu ya miyendo ndi matako kuti abwerere mwamsanga kumalo oyambira.

Zofunika kuchita:

1. Limbani m’chiuno ndi pamimba pakuchitapo kanthu.

2, bondo pa kayendedwe sayenera upambana zala zawo.

3. Pumirani mpweya mukamakwinya ndikutulutsa mpweya mukayimirira.

4. Pamene squat ya barbell ili yolemetsa, ndibwino kuti mnzanu ateteze kumbali imodzi, chifukwa squat yolemetsa yolemetsa ndi yoopsa kwambiri.