Momwe Mungapangire Gulu Lobwerera Kwa Barbell Pogwiritsa Ntchito Kupitilira 3 Kosavuta

Zamkati

• Kukula kwa Barbell Squat 1: Bodyweight Squat
• Momwe Mungapangire Squat Yolimbitsa Thupi
• Kupita patsogolo kwa Barbell Squat 2: Goblet Squat
• Momwe Mungapangire Goblet squat
• Kukula kwa Barbell Squat 3: Barbell Back Squat
• Momwe Mungapangire Gulu La Kubwerera Kwa Barbell
• Onaninso za

Chifukwa chake mukufuna kusamba squat. Ndizosavuta kumvetsetsa chifukwa chake: Ndi imodzi mwamasewera olimbitsa thupi abwino kwambiri kunja uko ndipo amawonedwa kuti ndi ofunikira kwa aliyense amene akufuna kudzimva ngati katswiri pachipinda cholemera. Popeza zimafuna kuyenda kwa chiuno ndi mapewa ambiri, komanso chidaliro chonyamula kulemera kolemera kwambiri kuposa kusiyanasiyana kwina kwa squat, zimatengera masitepe amwana kuti akukonzekereni. Koma mukafika kumeneko mungayembekezere zotsatira zazikulu. The barbell squat ndi masewera olimbitsa thupi, kutanthauza kuti amagwiritsa ntchito ziwalo zambiri kuti azichita, ndipo amatenga minofu yanu yonse yapansi pamutu umodzi (er, squat) -quads, glutes, ndi hamstrings. (Zambiri pa izi apa: Chifukwa Chomwe Barbell Back Squat Ndi Imodzi mwamphamvu Zolimbitsa Thupi Kunja)

Vuto ndilakuti, anthu ambiri sangathe kungotenga chitsulo cha mapaundi 45 kuchokera pamleme. (Ndipo ndiye bala yokha yopanda mbale zolemera.) Ndipamene izi zikuyendera, zomwe zikuwonetsedwa ndi mphunzitsi wa SWEAT Kelsey Wells. Idzakulimbitsa mtima komanso kulimba kuti mutha kugwira bwino ntchito yanu mochita masewera olimbitsa thupi. (Zogwirizana: Mini-Barbell Workout iyi yaku Kelsey Wells Idzakuyambitsani ndi Kukweza Kwambiri)

Kukula kwa Barbell Squat 1: Bodyweight Squat

Uku ndikutsitsa kwakukulu komwe mungachite kulikonse — ndipo kukhomerera mawonekedwe oyenera ndikofunikira musanatengere gawo lina powonjezera kulemera. (Onani: Njira 6 Zomwe Mukukhalira Povuta)

Momwe Mungapangire Squat Yolimbitsa Thupi

A. Imani ndi mapazi otalikirapo pang'ono kusiyana ndi m'lifupi mwake m'chiuno, ndi zala zotembenuzira kunja pang'ono. Limbani minofu yam'mimba kuti muchite nawo pachimake.

B. Pumani mpweya ndi kuyambitsa kayendetsedwe kake kakugwedeza m'chiuno choyamba, kenaka pindani mawondo kuti mutsike pamalo otsetsereka mpaka 1) ntchafu zifanane kapena pafupifupi zofanana ndi pansi, 2) zidendene zimayamba kunyamuka pansi, kapena 3) torso imayamba. kuzungulira kapena kusintha kutsogolo. (Moyenera, pamalo otsika kwambiri, torso ndi fupa la shin ziyenera kufanana.)

C. Exhale ndikusindikiza pakati pa phazi kuti muwongole miyendo kuti iyime, chiuno ndi torso zikukwera nthawi yomweyo.

Malangizo owerengera ochepa oti muzikumbukira: Kokani masamba anu paphewa ndikubwerera kuti mukachite nawo pachimake, koma onetsetsani kuti musabweretse kumbuyo kwanu. Yendani mchiuno, kukankhira glutes mmbuyo ndikukhalabe osalowerera msana pamene mukugwedeza kubweretsa ntchafu mofanana pansi (kapena kupitirira ngati mukuyenda mosiyanasiyana). Sungani mawondo molingana ndi zala. Kuti mumve zambiri, onani: Momwe Mungapangire Magulu Olimbitsa Thupi Moyenera Komwe

Kupita patsogolo kwa Barbell Squat 2: Goblet Squat

Mukadziwa luso la squat lolemera, mwakonzeka kuwonjezera katundu, yemwe angachitike ndi chilichonse cholemera komanso chophatikizika, ngati dumbbell, kettlebell, kapena mpira wamankhwala. Kuphatikiza pa kukuthandizani kuti mugwire mpaka ku barbell back squat, chikho chachikulu chotenga thupi lathunthu chimayenda chokha chifukwa chimagwira ma quads, ana amphongo, ma glutes, pachimake, ndi mikono yanu.

Momwe Mungapangire Goblet squat

A. Imani wamtali ndi mapazi motalikirana ndi mapewa. Khomani kumapeto amodzi a dumbbell ndi manja anu awiri kutsogolo kwa chifuwa.

B. Kubwerera mowongoka, tambani pansi mpaka ntchafu zanu zitsike pansi pa mawondo ndipo nsonga za ntchafu zikhale zofanana ndi pansi.

C. Onjezani m'chiuno ndi mawondo kuti mubwerere poyambira.

Malangizo ochepa a fomu oti muwakumbukire: Kuphatikiza pa zomwe mwaphunzira ndi bodyweight squat, mudzafuna kuwonetsetsa kuti chifuwa chanu chikhalabe chokwezeka ndipo zigongono zimakhala zolimba m'mbali mwanu mukugwira zolemetsa panthawi ya goblet squat.

Kukula kwa Barbell Squat 3: Barbell Back Squat

Mukakhala omasuka kusewera goblet ndi mapaundi 30-40, ndinu okonzeka kusinthanitsa kulemera kwaulele komwe kumadzaza kutsogolo kwa barbell yodzaza kumbuyo.

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 ndikupuma mozama. Yang'anani maso anu pansi kuti khosi lanu likhale losalowerera ndale.

C. Kubwerera mowongoka (onetsetsani kuti musamatembenuke kapena kuzungulira msana wanu) ndi kutsekeka, kumangirira m'chiuno ndi mawondo kuti mutsike mu squat, mawondo akutsata zala zanu. 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.

Malangizo owerengera ochepa oti muzikumbukira: Kutalika kwa kulumikizana kwanu kumadalira phewa lanu komanso kuyenda kwanu, chifukwa chake yambani kukulira ngati kuli kosavuta kwa inu. Kugwira kocheperako komanso kufinya mapewa kumathandizanso kuonetsetsa kuti barbell sikhala pa msana wanu. Ngati ikugunda pamwamba pa msana wanu, sinthani kugwiritsitsa kwanu kuti kukhazikike paminofu yanu m'malo mwake.

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