Yazi oku kuhamba: iBarbell Back Squat

Umxholo

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Ubunzima obungakanani obunako wena squat? I-barbell back squat, kunye nobungakanani bobunzima onokuyenza ngayo, yenye yemigangatho yegolide ekulinganiswa ngayo ukomelela. (Njengokuba inani lezinto onokuzenza lithetha lukhulu malunga nokuba ulunge kangakanani-funda indlela yokuyiqonda loo ntshukumo.) Kodwa ngaphaya kwamalungelo okuqhayisa, eli nyathelo linezinye izibonelelo eziphambili. "I-squats zangemva yenye yezona zinto zihamba phambili onokuthi uzenze ngokubhuqwa okungcono. Kodwa zikwasebenza neziqu zakho, isiseko, imisipha, kunye nomqolo osezantsi, utshilo u-Alyssa Ages, umqeqeshi eUplift Studios, Epic Hybrid Training, nakwiGlobal Strongman Gym kwisiXeko saseNew York.

Ukuba awuzange uyenze le ntshukumo ngaphambili, qala nge-barbell engenanto okanye umbhobho wePVC okanye umtshayelo womtshayelo de ube ufunda indlela yokuhamba, ucebisa ama-Ages. Nje ukuba ukulungele ukongeza ubunzima, yenza njalo ngokunyusa iipawundi ezili-10. Bamba umhlobo okanye umqeqeshi kumgangatho wokwenza umthambo umcele ukuba "bakubone" (okt yima kufutshane xa uqikelele ukuba bungakanani ubunzima onokuthi uphathe kwaye ufuna uncedo lokuphinda ubethe i-barbell) okanye ujonge ifomu yakho okokuqala uyizama. . Iminyaka icebisa ukuba usebenze iiseti ezi-2-3 ze-5-6 reps kwindlela yakho kanye okanye kabini ngeveki. (Awukwazi ukufumana ngokwaneleyo squats? Zama le 6-Minute Super Squat Workout.)

Okokuqala, yazi ukuba akufuneki woyike ubunzima obunzima. Emva koko, landela la manyathelo alula ukubethelela i-barbell back squat ngokwakho.

A Ngena kwi-rack kwaye uzibeke ukuze ibha ibe zii-intshi ezimbalwa ngaphantsi komphezulu womqolo wakho. Beka izandla zakho kumgama oqeleleneyo, ngaphandle nje kwamagxa akho, iingqiniba zijongiswe ngqo ezantsi.

B Phuma kwi-rack kunye ne-bar kumqolo wakho kwaye ume ngeenyawo ububanzi begxalaba ngaphandle (isimo sakho sinokuba sibanzi okanye sincinci ngokuxhomekeke ekuguquguqukeni kwakho kunye nokuba imilenze yakho inde kangakanani).

C Ukuphefumla (musa ukukhupha umoya de ubuyele kwesi sikhundla sithe tye), bandakanya undoqo wakho, kwaye uqalise i-squat ngokuthumela i-butt yakho umva njengokungathi uya kuhlala phantsi esitulweni; amadolo akho aya kunabela emacaleni ukuvumela ubunzulu obukhulu kwi-squat. Gcina isibilini sakho sime nkqo, sigcine isifuba sakho singawi phambili. Izithende zihlala zixhunyiwe kumgangatho lonke ixesha. Qhubeka unciphisa de i-butt yakho yehla ngaphantsi kwe-knee crease (ungava abantu bebiza oku "ngezantsi kwe-parallel" okanye "ukuphuka ngokuhambelana.")

Buyela ukuqala ngokucinezela izithende zakho kwaye uqhube isinqe sakho ngqo, ugcine isifuba sakho sime nkqo kwaye umqolo wakho wangasemva uqinile nxamnye nebha. Buyisela ibha kwindawo yokubeka, ukukhupha, ukuphinda.

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