Izindaba

Ukusebenzisa i-barbell squat kunenzuzo enkulu, kodwa kufanele uqonde ngempela indawo eyiyo ye-barbell squat, futhi ungakwenza!Ngakho yiziphi izinzuzo ze-barbell squats?Ungayenza kanjani indawo efanele ye-barbell squat?Sikuthathela ukuqonda okuhle!

Okokuqala, thuthukisa amandla omzimba wesenzo esiphumelela kakhulu

I-squat ibizwa ngokuthi "inkosi yokuqeqeshwa kwamandla."Kulula.I-squat isebenzisa inombolo enkulu yamaqembu emisipha, futhi uma ucabangela ukusekelwa, cishe yonke imisipha yamathambo ihileleke.Ososayensi baye balinganisa inani lomsebenzi owenziwe ukunyakaza okuningi.Ngesilinganiso esifanayo sesisindo, i-squat ikhiqiza umsebenzi omningi, cishe ophindwe kabili kunowokudonsa kanzima futhi ngokuphindwe kahlanu kunomshini wokunyathelisa ebhentshini.I-squat ingasebenzisa isisindo esiningi kunokudonsa kanzima futhi okuningi kakhulu kunomshini wokucindezela ibhentshi.Ngenxa yokuthi lokhu kuyi-crouch ejulile ukukhula kuya emandleni esistimu, umphumela ulungiselelwe kakhulu ngaphezu kwesinye isenzo.

Okwesibili, ukunyakaza okuphumelelayo kakhulu ukwandisa imisipha yomzimba wonke

I-squatting iyinhlangano ehlangene ehlangene kabili, futhi umzimba ufihla i-hormone yokukhula kakhulu lapho ugoqa, ngakho-ke isisindo esiphezulu se-squatting asikhuthazi nje ukukhula kwemisipha yomlenze, kodwa futhi kukhuthaza ukukhula kwemisipha yomzimba wonke.Ngaphezu kwalokho, i-squat yenza isenzo esiningi, uma kuqhathaniswa nokunye ukunyakaza, akugcini nje ukuthuthukisa i-muscle circumference, futhi ithuthukise ukuminyana kwemisipha, okungukuthi, yenza imisipha ibe nomqondo onamandla.

I-barbell squat ingenziwa kuphela ngenxa yenhliziyo enamandla namandla amaphaphu, kodwa futhi ukusiza ukuzivocavoca imisipha emathangeni nasezinqeni, kanye nokusiza ukuzivocavoca ukusebenza kwenhliziyo nokwandisa umthamo wamaphaphu.Futhi ama-barbell squats mahle ekwakheni amandla emzimbeni wakho wonke, kanye nemisipha emzimbeni wakho wonke.

Ukuma okulungile kwama-barbell squats

Ungakhetha ukuma izinyawo zakho zivuleke emahlombe noma ububanzi behlombe, ubambe isifuba sakho bese uqinisa ukhalo nesisu sakho, futhi ubambe i-barbell ngemuva noma phambi kwentamo yakho.

Inqubo yesenzo:

Udokotela uqinisa ukhalo nesisu, ugoba kancane amadolo, evumela isikhungo somzimba we-gravity sehle sibe yi-Angle engama-degree angu-90 noma ngaphansi, bese siyama, bese sigxilisa imisipha yemilenze nezinqe ukuze sibuyele ngokushesha endaweni yokuqala.

Izimfuneko zesenzo:

1. Qinisa ukhalo nesisu ngesikhathi sokwenza.

2, idolo ngesikhathi sokunyakaza akufanele lidlule izinzwane zabo.

3. Hofuza umoya lapho uqoshama futhi ukhiphe umoya lapho umile.

4. Uma i-barbell squat isinda, kutuswa ukuba umngane ayivikele ohlangothini olulodwa, ngoba i-heavyweight barbell squat kuwumsebenzi oyingozi uma kuqhathaniswa.