Nei iyo Barbell Kudzoka Squat Iri Imwe Yeakanyanya Simba Simba Maekisesaizi Kunze uko

Zvemukati

• Barbell Back Squat Benefits uye Kusiyana
• Maitiro Ekuita Barbell Kudzoka Squat
• Ongororo ye

Pane chikonzero nei munhu wese achida kutaura nezve squats: Iwo imhondi inoshanda kufamba kwekurova muviri wako wese wepasi uye musimboti. Kune misiyano yemirioni, uye unogona kuwana kurovedza muviri kukuru kunyangwe ukawedzera huremu kana kwete.

Izvo zviri kutaurwa, iyo barbell back squat (yakaratidzirwa pano ne NYC-based murairidzi Rachel Mariotti) ndiyo OG squat iwe yaunoda kuziva (uye dzidza kuda). Ndiyo imwe yematatu akakosha mafambiro ekusimudza magetsi, mainstay yekuvaka muviri, uye yakakosha kune chero munhu anoda kunzwa senge nyanzvi mune yekuremerwa kamuri. (Ona: Iyo Barbell Inodzidzira Wese Mukadzi Anofanirwa Kuziva MuGym)

"Kumashure squat ndeimwe ye-kana isiri the-kurovedza muviri kwakanyanya kwekuvandudza simba uye mhasuru mumakumbo, trunk, uye musana, "anodaro Jordan Feigenbaum, MD, muvambi weBarbell Medicine uye Certified Strength uye Conditioning Specialist.

Barbell Back Squat Benefits uye Kusiyana

The back squat (zvichida kushandisa high bar position kana low bar position) inokubvumira kushandisa zviyereso zvinorema zvichienzaniswa nechemberi, overhead squat, kana squat variation uchishandisa chidimbu chemidziyo (senge kettlebells, dumbbells, kana sandbags), anodaro Dr. Feigenbaum.

"Pamusoro pezvo, hwendo hwekufamba hunoshandiswa mudhorobha rekumashure hwakakura," anodaro. "Izvo, pamwe nekwaniso yekuremedza huremu hwakawanda unobatanidza kugadzira kurovedza muviri kunonyatsodzidzisa tsandanyama dzakawanda panguva imwe chete." Uye kuwanda kwemhasuru kunyoreswa kwakaenzana nemukana wekuvaka simba rakawanda, kupisa macalorie mazhinji, uye kunzwa senge badass yakazara mune yekurovedza muviri. (ICYDK, kuva nemhasuru yakatetepa mumuviri wako zvinoreva kuti unopisa macalorie ekuzorora. Ichi chingori chimwe chezvikonzero zvakawanda zvekusimudza masimbi anorema.)

Nokuda kwe-high-bar back squat, isa bhari pamusoro pemasumbu e trapezius ne-guns-around-grip (sekuita chibhakera chakakomberedza bhari). Iyi bhawa yekuisa inokubvumira kuti uchengetedze torso yako yakatwasuka mukati mekufamba, anodaro Dr. Feigenbaum.

Nokuda kwe-low-bar back squat, isa bhari kumusana we deltoids (mashure emafudzi emashure) pasi pefudzi refudzi nekubata kusina chigunwe (zvigunwe kune rumwe rutivi sezvimwe zvigunwe zvako). Kuiswa uku kunogona kuda kuti utenderedze kumberi kupfuura chinzvimbo chepamusoro-bhawa.

Ko quads dzako dzave kufara here? Yakagadzirira, seta, squat. (Asi usati waedza chero chinhu, verenga gwara rekutanga rekusimudza masimbi.)

Maitiro Ekuita Barbell Kudzoka Squat

A. Kana ukashandisa squat rack, famba uchienda kubhawa uye nyura pasi, wakamira netsoka zvakananga pasi pebhawa rakaputika uye mabvi akabhenda, bhari rinozorora pamisungo kana kumashure deltoids. Rongedza makumbo kuti uvhure bhara, uye tora nhanho nhatu kana 4 kumashure kusvika wawana nzvimbo yekukwenya.

B. Mira netsoka paupamhi hwemafudzi uye zvigunwe zvakabuda 15 kusvika 30 madhigirii. Chengeta chifuva chakareba uye tora mweya wakadzika mukati.

C. Kuchengeta kumashure yakatwasuka uye kusabatika, hinji pazviuno nemabvi kuti udzike mukati me squat, mabvi achiteedzera akananga pamusoro pezvigunwe. Kana zvichibvira, dzikisa kusvika zvidya zvasvika 1 inch pazasi parallel (kusvika pasi).

D. Kuchengeta abs kubatanidzwa, fambisa chiuno kumberi uye sunda mukati metsoka kuti utwasanudze makumbo kuti umire, uchifemera pamusoro munzira.

Edza 8 kusvika ku12 reps, kana zvishoma kana uchishanda pane zviduku zviduku zvine huremu hunorema.

Barbell Back Squat Form Mazano

• Kune ese kumashure squats, chengeta musana wakakiiwa munzvimbo yakajairika anatomical chinzvimbo-usatendeke kana kutenderedza kumashure.
• Kubva pasi, chengeta abs yako yakadzvanywa zvakasimba kuitira kuti mapendekete nemahudyu zvisimuke pamwero wakafanana panguva yekukwira. (Funga "kutyaira chigadziko chako kubva pasi.")
• Kana zvitsitsinho zvako zvikakwira, bhalanzi rako riri kure kumberi uye unofanirwa kugara kumashure muhudyu mako zvakanyanya. Kana zvigunwe zvako zvikauya, chiyero chako chakanyanya kureba uye unofanirwa kusundira mabvi ako mberi zvakanyanya munzira yekudzika.
• Gadzirisa maziso ako pane imwe nhanho ingangoita matatu kusvika kumamita matanhatu pamberi pako pasi (kwete pane girazi kana kutarisa kumusoro). Izvi zvinobatsira kuchengetedza mutsipa munzvimbo isina kwazvakarerekera uye zvinokupa poindi yekureva muyero.

Ongororo ye