Chifukwa Chake Barbell Back Squat Ndi Imodzi Mwamphamvu Zolimbitsa Thupi Kunjako

Zamkati

• Ubwino wa Barbell Back Squat ndi Zosiyanasiyana
• Momwe Mungapangire Gulu La Kubwerera Kwa Barbell
• Onaninso za

Pali chifukwa chomwe aliyense amakonda kukambirana za squats: Ndiwo magwiridwe antchito opha omwe amenya thupi lanu lonse. Pali mitundu miliyoni, ndipo mutha kuchita masewera olimbitsa thupi ngakhale muwonjezere kulemera kapena ayi.

Izi zikunenedwa, barbell back squat (yowonetsedwa pano ndi mphunzitsi wa ku NYC Rachel Mariotti) ndiye squat ya OG yomwe muyenera kudziwa (ndikuphunzira kukonda). Ndi chimodzi mwazinthu zitatu zofunika kwambiri pakukweza mphamvu, chomanga thupi, komanso chofunikira kwa aliyense amene akufuna kumva ngati katswiri pachipinda cholemera. (Onani: The Barbell Exercises Mkazi Aliyense Ayenera Kuchita Masewera Osewerera)

"Kubwerera kumbuyo ndi chimodzi mwa-ngati sichoncho -masewera olimbitsa thupi abwino kwambiri opangira mphamvu ndi minofu m'miyendo, thunthu, ndi msana," akutero Jordan Feigenbaum, MD, woyambitsa Barbell Medicine ndi Katswiri Wotsimikizika wa Mphamvu ndi Zowongolera.

Ubwino wa Barbell Back Squat ndi Zosiyanasiyana

Kuwombera kumbuyo (mwina pogwiritsa ntchito malo apamwamba kapena malo otsika kwambiri) kumakupatsani mwayi wogwiritsa ntchito zolemera zolemera kwambiri poyerekeza ndi kutsogolo, kukwera pamwamba, kapena kusinthasintha pogwiritsa ntchito zida zosiyana (monga kettlebells, dumbbells, kapena sandbags), akutero Dr. Feigenbaum.

"Kuphatikiza apo, mayendedwe omwe amagwiritsidwa ntchito kumbuyo kwa squat ndi akulu," akutero. "Izi, kuphatikiza kuthekera konyamula zolemera zambiri zimaphatikizira kupanga zolimbitsa thupi zomwe zimaphunzitsa minyewa yambiri nthawi imodzi." Ndipo misa yambiri ya minofu yomwe ikulembedwa ikufanana ndi mwayi wowonjezera mphamvu, kutentha ma calories ambiri, ndikumverera ngati woipa kwambiri mu masewera olimbitsa thupi. (ICYDK, kukhala ndi minofu yowonda kwambiri m'thupi lanu kumatanthauza kuti mumawotcha zopatsa mphamvu zambiri mukapuma. Ichi ndi chimodzi mwa zifukwa zambiri zonyamulira zolemera.)

Kwa squat yam'mbuyo yam'mbuyo, ikani kapamwamba pamwamba pa minofu ya trapezius ndi thumb-around-grip (monga kupanga nkhonya kuzungulira bar). Kukhazikitsidwa kwa bala uku kumakupatsani mwayi kuti thupi lanu lizitha kuyenda mozungulira, akutero Dr. Feigenbaum.

Pogwiritsa ntchito malo otsika otsika, ikani bar kumbuyo kwa ma deltoid (kumbuyo kwa minofu yamapewa) pansi paphewa ndi chikhodzodzo (zala zazikulu mbali yomweyo ndi zala zanu zonse). Kukhazikitsidwa kumeneku kungafune kuti muzitsamira patsogolo pang'ono kuposa malo apamwamba.

Kodi ma quads anu ali okondwa pano? Wokonzeka, khalani, squat. (Koma musanayese kalikonse, werengani bukuli poyambira kunyamula zolemera.)

Momwe Mungapangire Gulu La Kubwerera Kwa Barbell

A. Ngati mukugwiritsa ntchito squat rack, yendani ku bar ndikuviika pansi, mutayima ndi mapazi molunjika pansi pa bala ndi mawondo opindika, mipiringidzo ikupumira pa misampha kapena kumbuyo kwa deltoids. Wongolani miyendo kuti mutambasule bala, ndikutenga masitepe atatu kapena anayi kumbuyo kufikira mutakhala ndi malo okwanira.

B. Imani ndi mapazi m'lifupi m'lifupi ndi zala zakuthambo zidatuluka madigiri 15 mpaka 30. Khalani wamtali pachifuwa ndikupumira mkati.

C. Kubwerera molunjika komanso osachita chibwenzi, zimadalira m'chiuno ndi mawondo kuti muchepetse mu squat, mawondo akutsata molunjika kumapazi. Ngati ndi kotheka, kutsika mpaka ntchafu zili pafupifupi inchi imodzi pansi kufanana (pansi).

D. Kusunga abs chinkhoswe, yendetsani m'chiuno patsogolo ndikukankhira pakati pa phazi kuti muwongole miyendo kuti muyime, kutulutsa mpweya pokwera.

Yesani maulendo 8 mpaka 12, kapena ochepa ngati mukugwira ntchito zing'onozing'ono zolemera kwambiri.

Malangizo a Fomu ya Barbell Back Squat

• Pazikwama zonse zakumbuyo, khalani kumbuyo kutsekedwa mwanjira yabwinobwino ya maatomical - osakhota kapena kuzungulira kumbuyo.
• Kuchokera pansi, onetsetsani kuti abulu anu amafinyidwa mwamphamvu kotero mapewa ndi chiuno zikukwera pamlingo wofanana pakukwera. (Ganizirani "thamangitsani matako anu kuchokera pansi.")
• Ngati zidendene zanu zibwera, malire anu ali kutali kwambiri ndipo muyenera kukhala m'chiuno mwanu kwambiri. Ngati zala zanu zikukwera, malire anu ali kutali kwambiri ndipo muyenera kukankhira mawondo anu kutsogolo kwambiri potsika.
• Ikani maso anu pamalo pafupifupi 3 mpaka 6 mapazi kutsogolo kwanu pansi (osati pa galasi kapena kuyang'ana mmwamba). Izi zimathandiza kuti khosi likhale losalowerera ndale ndipo limakupatsani mfundo yowonetsera kuti mukhale oyenera.

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