Iindaba

Ukusebenzisa i-barbell squat kunenzuzo kakhulu, kodwa kufuneka uqonde ngokwenene indawo echanekileyo ye-barbell squat, kwaye ungayenza!Ke zithini izibonelelo ze-barbell squats?Indlela yokwenza indawo echanekileyo ye-barbell squat?Sikuthatha ukuqonda okulungileyo!

Okokuqala, phucula amandla omzimba esona senzo sisebenzayo

I-squat ibizwa ngokuba "yinkosi yoqeqesho lwamandla."Ilula.I-squat isebenzisa inani elikhulu lamaqela emisipha, kwaye xa ucinga ngenkxaso, phantse zonke izihlunu zamathambo zibandakanyeka.Iingcali zenzululwazi ziye zalinganisa ubungakanani bomsebenzi owenziwe kwiintshukumo ezininzi.Ngomlinganiselo ofanayo wobunzima, i-squat ivelisa owona msebenzi mkhulu, phantse ngokuphindwe kabini kunokokutsalwa kanzima kwaye ngokuphindwe kahlanu kunokushicilela ibhentshi.I-squat inokusebenzisa ubunzima obuninzi ngaphezu kokutsala nzima kunye nokungaphezulu kwe-bench press.Kuba oku kukugoba okunzulu ukukhula kumandla enkqubo, isiphumo silungiselelwa kakhulu ngaphezu kwesinye isenzo.

Isibini, eyona ntshukumo isebenzayo yokwandisa izihlunu zomzimba wonke

I-squatting yi-double joint joint movement, kwaye umzimba ufihla i-hormone enkulu yokukhula xa i-squatting, ngoko ubunzima obuphezulu be-squatting akukhuthazi nje ukukhula kwemisipha yomlenze, kodwa nokukhuthaza ukukhula kwemisipha yomzimba wonke.Ukongeza, i-squat yenza kakhulu isenzo, xa kuthelekiswa nezinye iintshukumo, ayiphuculi nje i-muscle circumference, ikwaphucula ukuxinana kwemisipha, oko kukuthi, ukwenza izihlunu zibe namandla ngakumbi.

I-barbell squat ingenziwa kuphela ngenxa yentliziyo eyomeleleyo kunye namandla emiphunga, kodwa kunye nokunceda ukusebenzisa izihlunu emathangeni kunye neempundu, kunye nokunceda ukusebenzisa umsebenzi wentliziyo kunye nokwandisa umthamo wemiphunga.Kwaye i-barbell squats ilungile ekwakheni amandla kuwo wonke umzimba wakho, kunye nezihlunu kuwo wonke umzimba wakho.

Ukuma okuchanekileyo kwi-barbell squats

Unokukhetha ukuma ngeenyawo zakho ububanzi okanye igxalaba ububanzi, ubambe isifuba sakho kwaye uqinise isinqe sakho kunye nesisu sakho, kwaye ubambe i-barbell ngasemva okanye phambi kwentamo yakho.

Inkqubo yokwenza:

Ugqirha uqinisa isinqe kunye nesisu, ngokucothayo uguquguquka amadolo, uvumela iziko lomzimba lobunzima liyehla kwi-Angle ye-90-degree okanye ngaphantsi, emva koko unqumame, uze ugxininise imisipha yemilenze kunye neempundu ngokukhawuleza ukubuyela kwindawo yokuqala.

Iimfuno zesenzo:

1. Qinisa isinqe kunye nesisu ngexesha lesenzo.

2, idolo ngexesha lokuhamba akufanele lidlule iinzwane zabo.

3. Ukuphefumla xa u-squatting kwaye ukhuphe umoya xa umile.

4. Xa i-barbell squat inzima, kucetyiswa ukuba iqabane likhusele kwelinye icala, kuba i-heavyweight barbell squat yinto eyingozi kakhulu.