Me yasa Barbell Back Squat yana ɗaya daga cikin Ƙarfin Ƙarfin Ƙarfi a can

Wadatacce

• Barbell Back Squat Fa'idodi da Bambance-bambance
• Yadda ake Yin Barbell Back Squat
• Bita don

Akwai dalilin da kowa ke son yin magana game da squats: Suna yin aikin kisa don bugun duk ƙananan jikin ku da ainihin ku. Akwai bambancin miliyan, kuma za ku iya samun babban motsa jiki ko kun ƙara nauyi ko a'a.

Da aka faɗi haka, barbell baya baya-baya (wanda aka nuna anan daga mai koyar da NYC Rachel Mariotti) shine squat OG da kuke buƙatar sani (da koyan ƙauna). Yana ɗaya daga cikin mahimman motsi guda uku a cikin ƙarfin ƙarfi, babban ginin jiki, kuma mai mahimmanci ga duk wanda ke son jin kamar ƙwararre a ɗakin nauyi. (Duba: Motsin Barbell Ya Kamata Kowacce Mace Ta Kware A Gidan Gym)

"Tsugunnawar baya ɗaya ce-in ba haka ba da-mafi kyawun motsa jiki don haɓaka ƙarfi da tsoka a ƙafafu, akwati, da baya, "in ji Jordan Feigenbaum, MD, wanda ya kafa Magungunan Barbell da ƙwararren Ƙarfi da ƙwararre.

Barbell Back Squat Fa'idodi da Bambance-bambance

Ƙunƙarar baya (ko dai ta yin amfani da babban mashaya ko ƙananan matsayi) yana ba ku damar yin amfani da ma'auni masu nauyi idan aka kwatanta da squat na gaba, squat sama, ko squat bambancin ta amfani da kayan aiki daban-daban (kamar kettlebells, dumbbells, ko sandbags), in ji Dokta Feigenbaum.

"Bugu da ƙari, kewayon motsin da ake amfani da shi a cikin squat na baya yana da girma sosai," in ji shi. "Wannan, tare da yuwuwar ɗaukar nauyin nauyi mai yawa haɗuwa don samar da motsa jiki wanda ke horar da ƙwayar tsoka da yawa a lokaci guda." Kuma ƙarin yawan tsokar da ake ɗauka yana daidai da damar don haɓaka ƙarin ƙarfi, ƙona ƙarin adadin kuzari, da jin kamar ɓarna gabaɗaya a cikin dakin motsa jiki. (ICYDK, samun tsokar tsoka a jikin ku yana nufin kuna ƙona ƙarin adadin kuzari yayin hutawa. Wannan shine ɗayan dalilai da yawa don ɗaga nauyi mai nauyi.)

Don squat na baya mai tsayi, sanya mashaya a saman tsokoki na trapezius tare da yatsa-zagaye-riko (kamar yin kullun a kusa da mashaya). Wannan jeri na bar yana ba ku damar riƙe jikin ku a tsaye a duk lokacin motsi, in ji Dokta Feigenbaum.

Don ƙwanƙwasa baya-baya, sanya sandar a kan ramukan baya (tsokokin kafada na baya) a ƙarƙashin ruwan kafada tare da riko da yatsa (babban yatsu a gefe ɗaya da sauran yatsun yatsunku). Wannan jeri na iya buƙatar ku jingina gaba kaɗan fiye da matsayin babban mashaya.

Shin quads ɗinku yana da daɗi har yanzu? Shirya, saita, tsuguna. (Amma kafin ku gwada wani abu, karanta wannan jagorar mai farawa don ɗaga nauyi.)

Yadda ake Yin Barbell Back Squat

A. Idan kuna amfani da ramin tsugunnawa, yi tafiya zuwa mashaya ku tsoma a ƙasa, ku tsaya tare da ƙafafunku kai tsaye ƙarƙashin sandar da aka tara kuma gwiwoyin sun lanƙwasa, mashaya tana kan tarko ko ramukan baya. Miƙe ƙafafu don kwance sandar, kuma ɗauki matakai 3 ko 4 a baya har sai kun sami wurin tsuguno.

B. Tsaya tare da ƙafar kafaɗɗar kafada baya kuma yatsun yatsu 15 zuwa 30 digiri. Tsaya kirji tsayi kuma yi zurfin numfashi.

C. Tsayawa a mike da kuma nishadantar da kai, ɗora kan kwatangwalo da gwiwoyi don ƙasa zuwa cikin tsugunne, gwiwoyi suna bin kai tsaye akan yatsun kafa. Idan zai yiwu, rage har sai cinyoyin sun kasance kamar inch 1 ƙasa a layi daya (zuwa ƙasa).

D. Ci gaba da aikin abs, motsa kwatangwalo gaba da turawa zuwa tsakiyar ƙafa don daidaita kafafu don tsayawa, yana huci akan hanya sama.

Gwada maimaitawa 8 zuwa 12, ko kaɗan idan aiki akan ƙaramin saiti tare da nauyi mai nauyi.

Barbell Back Squat Form Tips

• Don duk squats na baya, kiyaye baya a kulle a matsayin al'ada na dabi'a-kada a karkata ko zagaye baya.
• Daga ƙasa, ku matse ƙurjin ku sosai don haka kafadu da kwatangwalo suna tashi daidai gwargwado yayin hawan. (Yi tunanin "fitar da gindin ku daga ƙasa.")
• Idan sheqa ta zo sama, ma'aunin ku ya yi nisa sosai kuma kuna buƙatar zama a cikin kwatangwalo. Idan yatsun yatsunku sun hau, ma'aunin ku ya yi nisa sosai kuma kuna buƙatar tura gwiwoyinku gaba gaba akan hanyar ƙasa.
• Gyara idanunku a wuri kamar ƙafa 3 zuwa 6 a gabanku a ƙasa (maimakon a madubi ko kallon sama). Wannan yana taimakawa kiyaye wuyan a matsayi na tsaka tsaki kuma yana ba ku ma'anar tunani don daidaitawa.

Bita don