Amakuru

Gukoresha igituba cya barbell ni ingirakamaro cyane, ariko ugomba kumva neza imyanya ikwiye ya barbell, kandi urashobora kubikora!None ni izihe nyungu zo guswera barbell?Nigute ushobora gukora imyanya ikwiye ya barbell squat?Turagufata neza!

Ubwa mbere, uzamura imbaraga z'umubiri wigikorwa cyiza

Squat yitwa "umwami wamahugurwa yimbaraga."Biroroshye.Squat ikoresha umubare munini wamatsinda yimitsi, kandi iyo urebye inkunga, imitsi ya skeletale hafi ya yose irimo.Abahanga bapimye ingano yimirimo ikorwa mubikorwa byinshi.Ku buremere bungana, squat itanga akazi kenshi, hafi inshuro ebyiri gukurura gukomeye ndetse ninshuro eshanu zingana nintebe.Igituba kirashobora gukoresha uburemere burenze gukurura gukomeye kandi birenze ibyo gukanda intebe.Kuberako ibi byimbitse bikura kumikurire ya sisitemu, ingaruka zirategurwa cyane kuruta ibindi bikorwa.

Icya kabiri, uburyo bwiza bwo kongera imitsi yumubiri wose

Kwikinisha ni ibintu bibiri byuzuzanya, kandi umubiri urekura imisemburo ikura cyane iyo ikubise, bityo rero kubyibuha cyane ntabwo bitera imikurire yamaguru gusa, ahubwo binatera imikurire yumubiri wose.Byongeye kandi, guswera rero kora ibikorwa byinshi, ugereranije nizindi ngendo, ntabwo bizamura imitsi gusa, binatezimbere ubwinshi bwimitsi, ni ukuvuga, gutuma imitsi ihinduka imbaraga.

Igituba cya barbell ntigishobora gukorwa gusa kubera imbaraga zikomeye zumutima nibihaha, ariko kandi no gufasha gukora imitsi mumatako no mubibuno, ndetse no gufasha gukora imikorere yumutima no kongera ubushobozi bwibihaha.Kandi ibibyimba bya barbell nibyiza mukubaka imbaraga mumubiri wawe, kimwe n'imitsi kumubiri wawe.

Mukosore imyifatire ya barbell squats

Urashobora guhitamo guhagarara ukoresheje ibirenge-bitugu cyangwa ubugari-bitugu, fata igituza kandi uhambire ikibuno n'inda, hanyuma ufate akabari inyuma cyangwa imbere yijosi.

Igikorwa:

Abimenyereza kwizirika mu rukenyerero no mu nda, buhoro buhoro bahindura amavi, bareka hagati y’umubiri wa rukuruzi igabanuka kugera kuri dogere 90 cyangwa munsi yawo, hanyuma arahagarara, hanyuma ahuza imitsi yamaguru namatako kugirango asubire vuba aho yatangiriye.

Ibisabwa:

1. Kenyera ikibuno n'inda mugihe cyo gukora.

2, ivi mugihe cyo kugenda ntigomba kurenza amano.

3. Uhumeka mugihe ucuramye kandi uhumeka iyo uhagaze.

4. Iyo igituba cya barbell kiremereye, birasabwa ko mugenzi wawe ayirinda kuruhande rumwe, kuko uburemere buremereye bwa barbell ni imyitozo isa naho iteje akaga.