Kutheni le nto iBarbell Back Squat yenye yezona mithambo ziQinisekileyo zaMandla phaya

Umxholo

• IziBonelelo zeBarbell Back squat kunye nokwahluka
• Uyenza njani iBarbell Back Squat
• Uphengululo lwe

Kukho isizathu sokuba wonke umntu athande ukuthetha malunga neesquats: Ziyiintshukumo ezisebenzayo zokubulala ukubetha umzimba wakho osezantsi kunye nomxholo. Kukho umahluko wesigidi, kwaye unokufumana ukuzilolonga okukhulu nokuba ungongeza ubunzima okanye hayi.

Oko kuthethwa, i-barbell back squat (eboniswe apha ngumqeqeshi osekwe kwi-NYC uRachel Mariotti) yi-OG squat ekufuneka uyazi (kwaye ufunde ukuthanda). Ngenye yezinto ezintathu eziphambili ekusetyenzisweni kwamandla, indawo yokwakha umzimba, kwaye kubalulekile kuye nabani na ofuna ukuziva ngathi yingcali kwigumbi lobunzima. (Jonga: I-Barbell iSebenzisa wonke umntu obhinqileyo kufuneka afunde kwijim)

"I-squat yangasemva yenye ye-ukuba akunjalo the-eyona mithambo ilungileyo yokuphucula amandla kunye nezihlunu emilenzeni, esiqwini nasemqolo, utshilo uJordan Feigenbaum, MD, umsunguli weBarbell Medicine kunye neNgcali eQinisekisiweyo yoKomeleza kunye neMeko yoCwangciso.

IziBonelelo zeBarbell Back squat kunye nokwahluka

I-squat yangasemva (mhlawumbi usebenzisa indawo ephezulu yebar okanye indawo ephantsi yebha) ikuvumela ukuba usebenzise ubunzima obunzima xa kuthelekiswa ne-squat yangaphambili, i-squat ephezulu, okanye i-squat eguquguqukayo usebenzisa isixhobo esahlukileyo (njenge-kettlebells, i-dumbbells, okanye i-sandbags), Utshilo uGqirha Feigenbaum.

"Ukongezelela, uluhlu lwentshukumo olusetyenziswe kwi-squat yangasemva lukhulu," utshilo. "Oko, kunye nokukwazi ukulayisha ubunzima obuninzi ukudibanisa ukuvelisa umthambo oqeqesha ngokufanelekileyo ubunzima bemisipha ngaxeshanye." Kwaye ubunzima bemisipha obufunwayo bulingana nethuba lokwakha amandla ngakumbi, ukutshisa iikhalori ezininzi, kwaye uzive njenge-badass ngokubanzi ejimini. (ICYDK, ukuba nesihlunu esibhityileyo emzimbeni wakho kuthetha ukuba utshisa iikhalori ezininzi xa uphumle. Eso sesinye sezizathu ezininzi zokuphakamisa iintsimbi ezinzima.)

Kwi-bar-back back squat, beka ibha ngaphezulu kwemisipha ye-trapezius ngesithupha-esirhangqileyo (njengokwenza inqindi ejikeleze ibha). Oku kubekwa kwebar kukuvumela ukuba ugcine i-torso yakho ime nkqo kuyo yonke intshukumo, utshilo uGqirha Feigenbaum.

Kwibarat ebuyela umva kwindawo esezantsi, beka ibha kwii-deltoids zangasemva (izihlunu zangasemva zamagxa) phantsi kwegxalaba kunye nokubamba okungenasithukuthezi (izithupha kwicala elinye njengeminye iminwe yakho). Olu lubeko lunokufuna ukuba uncike phambili ngakumbi kunendawo ekumgangatho ophezulu.

Ngaba ii-quads zakho ziyavuya? Ilungile, setha, squat. (Kodwa ngaphambi kokuba uzame nantoni na, funda esi sikhokelo sabaqalayo sokuphakamisa izisindo.)

Uyenza njani iBarbell Back Squat

A. Ukuba usebenzisa i-squat rack, yiya ebharini kwaye ungene ngaphakathi, ume ngeenyawo phantsi kwebar edibeneyo kunye namadolo agobileyo, ibha yokuphumla kwimigibe okanye kwi-deltoids yangasemva. Yolula imilenze ukuze ukhulule ibha, kwaye uthathe amanyathelo ama-3 okanye ama-4 umva umva de ube unegumbi lokuhlala.

B. Yima ngeenyawo ububanzi begxalaba kunye neenzwane zijike i-15 ukuya kwi-30 degrees. Gcina ubude besifuba kwaye uthathe umoya.

C. Ukugcina umva ngokuthe tye kwaye ungazibandakanyi, hinge esinqeni nasemadolweni ukwehla ungene kwisikwere, amadolo alandelela ngqo kwiinzwane. Ukuba kunokwenzeka, thoba kude kube ngamathanga malunga ne-intshi enye ngaphantsi kwe-parallel (kumgangatho).

D epheleleyo. Ukugcina i-abs ingabandakanyeki, qhuba i-hips phambili kwaye utyhale phakathi kwonyawo ukuze wolule imilenze ukuze ume, uphefumlela ngaphandle kwindlela enyukayo.

Zama i-8 ukuya kwi-12 ye-reps, okanye ezimbalwa ukuba usebenza kwiiseti ezincinci ezinobunzima obunzima.

Barbell Back Squat Form Iingcebiso

• Kuzo zonke ii-squats zangasemva, gcina umva utshixiwe kwindawo yesiqhelo yokwakheka-musa ukugoba okanye ukujikeleza umva.
• Ukusuka ezantsi, gcina i-abs yakho icinezelwe ngokuqinileyo ukuze amagxa kunye nezinqe ziphakame ngesantya esifanayo ngexesha lokunyuka. (Cinga "qhuba i-butt yakho uphume ezantsi.")
• Ukuba izithende zakho ziye zavela, ibhalansi yakho ikude kakhulu kwaye kufuneka uhlale umva okhalweni lwakho. Ukuba iinzwane zakho zinyuka, ibhalansi yakho ikude kakhulu kwaye kufuneka uqhube amadolo akho phambili ngakumbi endleleni ehlayo.
• Lungisa amehlo akho kwindawo emalunga ne-3 ukuya kwe-6 phambi kwakho emhlabeni (kunokuba usesipilini okanye ujonge phezulu). Oku kunceda ukugcina intamo kwindawo engathathi hlangothi kwaye ikunike inqaku lesalathiso sokulinganisa.

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