Yadda Ake Yin Barbell Baya Squat Amfani da Sauƙaƙan Ci gaba guda 3

Wadatacce

• Ci gaban Barbell Squat 1: Squat Bodyweight
• Yadda Ake Yin Gwargwadon Jiki
• Ci gaban Barbell Squat 2: Squat Goblet
• Yadda Ake Yin Gwargwado
• Ci gaban Barbell Squat 3: Barbell Back Squat
• Yadda ake Yin Barbell Back Squat
• Bita don

Don haka kuna son yin guguwa. Yana da sauƙin fahimtar dalilin da ya sa: Yana ɗaya daga cikin mafi kyawun ƙarfin motsa jiki a waje kuma ana ɗaukar mahimmanci ga duk wanda ke son jin kamar ƙwararre a ɗakin nauyi. Tunda yana buƙatar yawan motsi na hip da kafada, da kuma amincewa don ɗaukar nauyin nauyi fiye da wasu bambance-bambancen squat, yana ɗaukar wasu matakan jariri don shirya ku. Amma lokacin da kuka isa can zaku iya tsammanin wasu sakamako masu mahimmanci. Barbell squat wani motsa jiki ne mai ma'ana, ma'ana yana amfani da haɗin gwiwa da yawa don yin, kuma yana ɗaukar duk manyan tsokokin ƙananan jikin ku a cikin juzu'i ɗaya (er, squat)-quads, glutes, da hamstrings. (Ƙari akan hakan anan: Me yasa Barbell Back Squat shine ɗayan Mafi kyawun Ayyukan Ayyuka A can)

Matsala ita ce, yawancin mutane ba za su iya ɗaukar katako mai nauyin kilo 45 ba daga jemage. (Kuma wannan shine kawai mashaya ba tare da faranti masu nauyi ba.) A nan ne wannan jerin ci gaba, wanda mai horar da SWEAT Kelsey Wells ya nuna ya shigo cikin wasa. Zai ba ku ƙarfin gwiwa da ƙarfi don ku sami lafiya kuma ku yi aiki yadda yakamata har zuwa yin shinge na barbell. (Mai Dangantaka: Wannan Karamin Mini-Barbell Worker daga Kelsey Wells Zai Fara Farawa da Tashi)

Ci gaban Barbell Squat 1: Squat Bodyweight

Wannan babban motsi ne wanda ba a ɗora shi ba wanda za ku iya yi a ko'ina-kuma ƙusa tsari mai kyau yana da mahimmanci kafin ɗaukar abubuwa zuwa mataki na gaba ta ƙara nauyi. (Duba: Hanyoyi 6 Kuna Yin Kuskure)

Yadda Ake Yin Gwargwadon Jiki

A. Tsaya da ƙafafu ɗan faɗi fiye da nisa-kwatanci dabam, tare da yatsotsin yatsan yatsan ya juya kaɗan. Gyaran tsokoki na ciki don shiga tsakiya.

B. Inhale kuma fara motsi ta hanyar dorawa kan kwatangwalo da farko, sannan ku durƙusa gwiwoyi don ragewa zuwa matsayi mai tsayi har zuwa 1) cinyoyinsa suna a layi ɗaya ko kusan a layi ɗaya da bene, 2) diddige fara farawa daga ƙasa, ko 3) gangar jikin ta fara zagaye ko lanƙwasa gaba. (Daidai, a cikin mafi ƙasƙanci matsayi, torso da ƙashin ƙashi ya zama daidai da juna.)

C. Fitar da numfashi kuma danna cikin tsakiyar ƙafa don daidaita ƙafafu don tsayawa, kwatangwalo da gangar jikin suna tashi lokaci guda.

Wasu nasihu na tsari don tunawa: Janyo wuyan kafadarka ƙasa da baya don shiga zuciyar ku, amma ku tabbata kada ku ɗora kashin baya. Hinge a kwatangwalo, turawa baya baya kuma kula da kashin baya na tsaka -tsaki yayin da kuke squat kawo cinyoyin a layi ɗaya zuwa bene (ko kuma gaba idan kuna da wannan motsi). Rike gwiwoyi a layi tare da yatsun kafa. Don ƙarin bayani, duba: Yadda ake Yin Squats na Jiki daidai Daidai kuma Gaba ɗaya

Ci gaban Barbell Squat 2: Squat Goblet

Da zarar kun ƙware dabarun jujjuyawar jiki, kuna shirye don ƙara wani nauyi, wanda za'a iya yin shi da kowane abu mai nauyi da ƙarami, kamar dumbbell, kettlebell, ko ball na magani. Bugu da ƙari, yana taimaka maka yin aiki har zuwa squat na baya, goblet squat babban jimlar jiki yana motsawa da kansa tun lokacin da yake aiki da quads, calves, glutes, core, da makamai.

Yadda Ake Yin Gwargwado

A. Tsaya da tsayi tare da faɗin kafaɗa kafada. Kofi ɗaya ƙarshen dumbbell tare da hannayensa biyu a tsaye a gaban kirji.

B. Tsayawa a mike, tsugunnawa har sai tsintsin kwatangwalo ya faɗi ƙasa da gwiwoyi kuma saman cinyoyinsa aƙalla daidai da bene.

C. Ƙara kwatangwalo da gwiwoyi don komawa wurin farawa.

Wasu nasihohi kaɗan don tunawa: Baya ga abin da kuka koya tare da squat mai nauyi, za ku so ku tabbata ƙirjin ku ya tsaya tsayin daka kuma gwiwar hannu sun tsaya tsayin daka a gefenku yayin da suke riƙe nauyi yayin squat na goblet.

Ci gaban Barbell Squat 3: Barbell Back Squat

Da zarar kun gamsu da goblet squatting tare da kilo 30-40, kun shirya don musanya wancan nauyin da aka ɗora akan gaba don ƙwanƙwasa baya.

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 tsayin ƙirji kuma ɗaukar numfashi mai zurfi a ciki. Gyara idanunku a gabanku a ƙasa don kiyaye wuyan ku a cikin tsaka tsaki.

C. Tsayawa baya madaidaiciya (tabbatar da cewa kada a baka ko zagaye bayanka) da abs alkawari, jingina a kwatangwalo da gwiwoyi don ragewa cikin squat, gwiwoyi suna bin diddigin 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.

Wasu nasihun tsari don tunawa: Faɗin riƙon ku zai dogara ne akan kafada da motsi na baya, don haka fara faɗaɗa idan hakan yafi muku daɗi. Ƙunƙarar riko da matsi na kafaɗa zai taimaka wajen tabbatar da ƙwanƙwasa ba ta kwanta akan kashin bayan ka ba. Idan yana bugun saman kashin bayanku, daidaita rikon ku don ya kwanta akan tsokoki maimakon.

Bita don