Uyenza kanjani iBarbell Back squat usebenzisa ii-Progressions ezi-3 ezilula

Umxholo

• I-Barbell Squat Progression 1: I-Bodyweight Squat
• Uyenza njani i-Bodyweight Squat
• Ukuqhubela phambili kweBarbell Squat 2: iGoblet squat
• Uyenza njani iGoblet Squat
• Ukuqhubela phambili kweBarbell Squat 3: IBarbell Back Squat
• Uyenza njani iBarbell Back Squat
• Uphengululo lwe

Ke ufuna i-barbell squat. Kulula ukuqonda ukuba kutheni: yenye yezona mithambo mandla ilungileyo phaya kwaye ithathelwa ingqalelo kubalulekile kuye nabani na ofuna ukuziva ngathi yingcali kwigumbi lobunzima. Kuba ifuna ukuhamba kakhulu kwe-hip kunye negxalaba, kunye nokuzithemba ukulayisha ubunzima obunzima kakhulu kunolunye ulwahlulo lwe-squat, kuthatha amanyathelo omntwana ukuze ulungele. Kodwa xa ufika apho unokulindela iziphumo ezinzulu. I-barbell squat yi-compound exercise, oku kuthetha ukuba isebenzisa amalunga amaninzi ukwenza, kwaye ifumana zonke izihlunu zakho ezinkulu ezisezantsi kwi-swoop enye (er, squat) -quads, glutes, kunye ne-hamstrings. (Okungakumbi koku apha: Kutheni iBarbell Back Squat yenye yezona ziQinisekiso zaMandla ziQhelekileyo phaya)

Ingxaki kukuba, uninzi lwabantu alukwazi nje ukuthabatha i-barbell ye-45-pound ngqo kwi-bat. (Kwaye yibar nje engenazo naziphi na iipleyiti zobunzima.) Kulapho olu landelelwano lwenkqubela phambili, lubonakaliswa ngumqeqeshi we-SWAT uKelsey Wells lungena khona. Iyakwenza ube nokuzithemba kwaye womelele ukuze ukwazi ukusebenza ngokukhuselekileyo nangempumelelo indlela yakho ukuya kuthi ga kwi-barbell squat. (Eyeleleneyo: Lo Msebenzi we-Mini-Barbell ovela kwi-Kelsey Wells uya kukuqalisa ngokuPhakamisa okuNzima)

I-Barbell Squat Progression 1: I-Bodyweight Squat

Olu luhambo olukhulu olungalayishwanga onokuthi ulwenze naphina-kwaye ukubethelela ifomu efanelekileyo kubalulekile ngaphambi kokuthatha izinto ukuya kwinqanaba elilandelayo ngokongeza ubunzima. (Jonga: Iindlela ezi-6 oSquatting ngazo)

Uyenza njani i-Bodyweight Squat

A. Yima ngeenyawo ezibanzi kancinane kunobubanzi benyonga ngaphandle, ube neenzwane ezijikelwe ngaphandle kancinane. Bamba izihlunu zesisu ukuze ubandakanyeke.

B. Ukungenisa kunye nokuqalisa intshukumo ngokubethelela esinqeni kuqala, emva koko uguqe ngamadolo ukuthoba kwindawo ye-squat de kube li-1) amathanga afanayo okanye aphantse afane nomgangatho, 2) izithende ziqala ukuphakama phantsi, okanye i-3) umzimba uqala round okanye flex phambili. (Ngokufanelekileyo, kwindawo ephantsi, i-torso kunye ne-shin bone kufuneka zihambelane.)

C. Exhale kwaye ucinezele phakathi kweenyawo ukuze uqonde imilenze yokuma, i-hips kunye ne-torso iphakama ngexesha elifanayo.

Iingcebiso zefomu ezimbalwa ekufuneka uzigcine engqondweni: Tsala amagxa akho ezantsi nasemva ukuze ubandakanye umbindi wakho, kodwa qiniseka ukuba awuwuvali umqolo wakho ophantsi. Ukuxhoma esinqeni, ukutyhala i-glutes ngasemva kwaye ugcine umqolo ongathathi hlangothi njengoko u-squat uzisa amathanga ahambelana nomgangatho (okanye ngaphezulu ukuba unalo luhlu lwentshukumo). Gcina amadolo ngokuhambelana neenzwane. Ngaphezulu, jonga: Uyenza njani i-Bodyweight squats ngokuchanekileyo ngokuchanekileyo kube kanye

Ukuqhubela phambili kweBarbell Squat 2: iGoblet squat

Nje ukuba ubambe ubuchule bokutyibilika komzimba, ulungele ukongeza umthwalo, onokwenziwa ngayo nantoni na enzima kwaye ixinene, njengedumbbell, kettlebell, okanye ibhola yezamayeza. Ukongeza ekuncedeni ukuba usebenze kwi-barbell back squat, i-goblet squat enkulu yomzimba ohamba wedwa kuba isebenza i-quads, amathole, i-glutes, undoqo kunye neengalo.

Uyenza njani iGoblet Squat

A. Yima ubude ngeenyawo ububanzi begxalaba ngaphandle. Ikomityi enye yesiphelo sedumbbell ngezandla zombini ngokuthe nkqo phambi kwesifuba.

B. Ukugcina umva ngokuthe nkqo, squat phantsi kude kube kuncipha isinqe phantsi kwamadolo kunye neentloko zamathanga ubuncinci zihambelana nomgangatho.

C. Yandisa isinqe kunye namadolo ukubuyela kwindawo yokuqala.

Iingcebiso zefom ezimbalwa ekufuneka uzigcine engqondweni: Ukongeza kwinto oyifundileyo kunye ne-bodyweight squat, uya kufuna ukuqinisekisa ukuba isifuba sakho sihlala siphakamisiwe kwaye iingqiniba zihlala ziqinile emacaleni akho ngelixa ubambe ubunzima ngexesha le-squash squat.

Ukuqhubela phambili kweBarbell Squat 3: IBarbell Back Squat

Nje ukuba ukhululeke kwi-goblet squatting nge-30-40 yeepawundi, ukulungele ukutshintshela ubunzima obusindiswe ngaphambili kwi-barbell elayishwe ngasemva.

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 isifuba siphakame kwaye uphefumle ngaphakathi. Lungisa amehlo akho phambi kwakho emhlabeni ukugcina intamo yakho kwindawo yokungathathi cala.

C. Ukugcina umva ngokuthe tye (qiniseka ukuba awuyi kugoba okanye ujikeleze umqolo wakho) kunye ne-abs ebandakanyekayo, uxhomekeke ezinqeni nasemadolweni ukuze uhle kwi-squat, amadolo alandele ngokuthe 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.

Iingcebiso zefom ezimbalwa ekufuneka uzigcine engqondweni: Ububanzi bokubamba kwakho kuya kuxhomekeka egxalabeni nasekuhambeni okungasemva, ke qala ngokubanzi xa oko kukhululekile kuwe. Ukubamba kancinci kunye nokucinezela iincakuba zamagxa kuya kunceda ekuqinisekiseni ukuba i-barbell ayiphumli kumqolo wakho. Ukuba ibetha phezulu komqolo wakho, lungisa ukubamba kwakho ukuze kuphumle kwizihlunu zakho endaweni yoko.

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