Dziwani Izi: Barbell Back Squat

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Kulemera kotani inu squat? Barbell back squat, ndi kuchuluka kwa kulemera komwe mungachite nawo, ndiimodzi mwamiyeso yagolide yomwe kuyeza kulimbitsa thupi. (Monga momwe chiwerengero cha zibwano zomwe mungachite zimanena zambiri za momwe mukukwanira-phunzirani momwe mungadziwire kusuntha kumeneko.) Koma kupyola pa kudzitamandira, kusuntha uku kuli ndi ubwino wina waukulu. "Masamba obwerera kumbuyo ndi amodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mutenge zofunkha zabwino. Koma amagwiritsanso ntchito ma quads, core, hamstrings, ndi kumbuyo kwanu," akutero Alyssa Ages, mphunzitsi ku Uplift Studios, Epic Hybrid Training, ndi Global Strongman Gym ku New York City.

Ngati simunayambepo kuyenda kumeneku, yambani ndi cholembera chopanda kanthu kapena chitoliro cha PVC kapena tsache la broom mpaka mutaphunzira kachitidwe kake, amalangiza Ages. Mukakhala okonzeka kuwonjezera kulemera, chitani 10-pounds increments. Gwirani bwenzi kapena mphunzitsi pamalo ochitira masewera olimbitsa thupi ndikumufunsa kuti "akuwoneni" (mwachitsanzo, muyime pafupi ngati mungaganizire mopambanitsa kulemera komwe mungathe kupirira ndikufunika kuthandizidwa kumenyanso belu) kapena yang'anani fomu yanu nthawi yoyamba mukayesa. . Mibadwo imalangiza kuti mugwiritse ntchito magawo awiri a ma 5-6 obwereza muzolowera kamodzi kapena kawiri pa sabata. (Kodi simukutha kuswana mokwanira? Yesani Kulimbitsa Thupi kwa Mphindi 6 kwa Super Squat.)

Choyamba, dziwani kuti simuyenera kuopa zolemera. Kenako, tsatirani njira zosavuta izi kuti mukhomerere squat ya barbell nokha.

A Lowani pakhomopo ndikudziyimitsa kotero kuti bala ndi mainchesi ochepa pansi pa msana wanu. Ikani manja anu patali patali, kunja kwa mapewa anu, zigongono zikuloza molunjika pansi.

B Tulukani pachoyikapo ndi bala kumbuyo kwanu ndikuyimirira ndi mapazi m'lifupi m'lifupi (mawonekedwe anu akhoza kukhala okulirapo kapena ocheperako malinga ndi kusinthasintha kwanu komanso kutalika kwa miyendo yanu).

C. Inhale (musatulutse mpweya mpaka mutabwerera ku malo oongoka), gwirizanitsani pachimake chanu, ndipo yambitsani squat mwa kutumiza matako anu kumbuyo ngati mutakhala pansi pampando; mawondo anu adzatambasukira mbali kuti mulole kuzama kwakukulu mu squat. Sungani chifuwa chanu mozungulira, kuti chifuwa chanu chisagwere mtsogolo. Zitsulo zimalumikizidwa pansi nthawi yonseyi. Pitirizani kutsika mpaka matako anu agwere pansi pa bondo (mutha kumva anthu akutcha izi "pansipa kufanana" kapena "kuswa kufanana.")

Bwererani kuti muyambe kukanikiza zidendene zanu ndikuyendetsa m'chiuno mwanu, osasunthika pachifuwa ndipo kumbuyo kwanu kuli kolimba. Bweretsani bala ku chikombole, exhale, kubwereza.

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