Maitiro Ekuita Barbell Kudzoka Squat Uchishandisa 3 Nyore Progressions

Zvemukati

• Barbell Squat Kufambira mberi 1: Bodyweight Squat
• Maitiro Ekuita Muviri Wakakora squat
• Barbell Squat Kufambira Mberi 2: Goblet squat
• Maitiro Ekuita Goblet squat
• Barbell Squat Progression 3: Barbell Back Squat
• Maitiro Ekuita Barbell Kudzoka Squat
• Ongororo ye

Saka iwe unoda barbell squat. Zviri nyore kunzwisisa kuti sei: Ndiyo imwe yesimba rakanyanya kurovedza muviri kunze uko uye inofungidzirwa yakakosha kune chero munhu anoda kunzwa senge nyanzvi mune yehuremu kamuri. Sezvo zvinoda kuwanda kwehudyu uye kufamba kwepfudzi, uye chivimbo chekutakura zvinowanzoremera uremu kupfuura zvimwe zvakasiyana-siyana zve squat, zvinotora mamwe matanho emwana kuti ugadzirire. Asi kana iwe ukasvika ikoko iwe unogona kutarisira zvimwe zvakakomba mhedzisiro. Iyo barbell squat ibasa remukomboni, zvichireva kuti rinoshandisa majoini akawanda kuita, uye rinotora tsandanyama dzako dzakakura dzepasi-mumuviri mune imwe swoop (er, squat) -quads, glutes, uye hamstrings. (Zvimwe pane izvo pano: Nei iyo Barbell Back Squat Iri Imwe Yeakanakisa Simba Maekisesaizi Kunze Ikoko)

Dambudziko nderekuti, vanhu vazhinji havagone kungotora 45-paundi bharbheri chaipo kubva pabheti. (Uye iri iro bhawa risina kana mahwendefa ehuremu.) Ndipo panoteerana nhanho yekufambira mberi iyi, inoratidzwa nemudzidzisi weSWEAT Kelsey Wells. Ichakuitira iwe chivimbo uye chakasimba kuti iwe ugone zvakachengeteka uye zvinobudirira kushanda nzira yako kusvika pakuita barbell squat. (Inoenderana: Iyi Mini-Barbell Workout kubva kuKelsey Wells Ichaita Kuti Utange Nekusimudza Zvinorema)

Barbell Squat Kufambira mberi 1: Bodyweight Squat

Uku hukuru hwakaburitswa mukomboni kufamba kwaungaite chero kupi — uye kurovera fomu chaiyo kwakakosha usati waendesa zvinhu padanho rinotevera nekuwedzera huremu. (Ona: Nzira 6 dzauri Kusquat Zvakaipa)

Maitiro Ekuita Muviri Wakakora squat

A. Mira netsoka dzakafara zvishoma pane hip-width zvakaparadzana, zvigunwe zvakatenderedzwa kunze zvishoma. Rongedza tsandanyama dzemudumbu kuti ubatanidze pakati.

B. Inhale uye tanga kufamba nekukanda muchiuno kutanga, wozokotamisa mabvi kuti udzike munzvimbo yekukwiridzira kusvika 1) zvidya zvakafanana kana zvakada kufanana nepasi, 2) zvitsitsinho zvinotanga kusimuka pasi, kana 3) torso inotanga denderedzwa kana shanduka kumberi. (Zvakakodzera, munzvimbo yepazasi, torso uye pfupa rinofanira kunge rakafanana kune rimwe nerimwe.)

C. Exhale uye pinda mukati-tsoka kuti utwasanidze makumbo kumira, chiuno uye torso inomuka panguva imwe chete.

Mazano mashoma emafomu ekuti urambe uchifunga: Dhonza mapendekete ako pasi uye kumashure kuti ubatanidze musimboti wako, asi ive shuwa kuti usatsemekedza kumashure kwako. Hinge pahudyu, kusundira glutes kumashure uye chengetedza musana usina kwawakarerekera paunenge uchikwenya uchiunza zvidya zvakaenzana pasi (kana kuenderera mberi kana uine iwo mararamiro ekufamba). Chengetedza mabvi maererano nezvigunwe. Kuti uwane zvimwe, ona: Maitiro Ekuita Bodyweight Squats Zvakanaka Kamwe uye Kune Zvese

Barbell Squat Kufambira Mberi 2: Goblet squat

Kana uchinge wagona hunyanzvi hwehuremu hwemuviri squat, wagadzirira kuwedzera imwe mutoro, iyo inogona kuitwa nechero chinhu chinorema uye compact, senge dumbbell, kettlebell, kana mushonga bhora. Kunze kwekukubatsira iwe kushanda kusvika kune barbell back squat, goblet squat yakakura yakazara-muviri inofamba yega sezvo ichishanda ako quads, mhuru, glutes, musimboti, uye maoko.

Maitiro Ekuita Goblet squat

A. Mira kureba netsoka dzakaparadzana pamafudzi. Mukombe mumwe mugumo wedumbbell nemaoko maviri akatwasuka pamberi pechipfuva.

B. Kuramba wakatwasuka, squat pasi kusvika kutsemuka kwehudyu kudonha pasi pemabvi uye pamusoro pezvidya zvakaenzana nepasi.

C. Wedzera mahudyu nemabvi kuti udzokere kunzvimbo yekutanga.

Mazano mashoma emafomu ekuchengeta mupfungwa: Pamusoro pezvawakadzidza nebodyweight squat, iwe uchada kuve nechokwadi chekuti chipfuva chako chinoramba chakasimudzwa uye magokora anoramba akasimba kumativi ako uchibata huremu panguva yegoblet squat.

Barbell Squat Progression 3: Barbell Back Squat

Paunenge uchinge wakasununguka goblet ichikwenya ine 30-40 mapaundi, iwe wagadzirira kuchinjanisa iro repamberi-rakatakura huremu hwemahara kune barbell-yakatakura kumashure.

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 chipfuva chakareba uye tora mweya wakadzika mukati. Gadzirisa maziso ako pamberi pako pasi kuti uchengetedze mutsipa wako munzvimbo isina kwazvakarerekera.

C. Kuramba wakatwasuka (ita shuwa kuti usamise kana kukomberedza musana wako) uye usabatike, hinge muchiuno nemabvi kuti udzike mukati me squat, mabvi anoteedzera 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.

Matipi mafomu mashoma ekuchengeta mundangariro: Hupamhi hwekubata kwako hunoenderana nefudzi rako uye kufamba kwekumashure, saka tanga kuwanda kana zvichinyatso kusununguka kwauri. Kubata kwakamanikana uye kwekusvina mabendekete epafudzi kunobatsira zvakare kuona kuti bharanzi harizorari pamusana wako. Kana iri kurova pamusoro pemusana wako, gadzirisa kubata kwako kuitira kuti igare pamhasuru dzako panzvimbo.

Ongororo ye