Tenzi Uku Kufamba: Barbell Kudzoka Squat

Zvemukati

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Kurema kwakadii kunogona iwe squat? Iyo barbell back squat, uye huwandu hwehuremu hwaunogona kuzviita nahwo, ndeimwe yeaya zviyero zvegoridhe zvinoyerwa nekusimba. (Kungofanana nenhamba yezvirebvu zvaunogona kuita inotaura zvakawanda nezvekukodzera kwako-dzidza nzira yekugona kufamba ikoko zvakare.) Asi kunze kwekuzvitutumadza, kutama uku kune zvimwe zvakakosha zvinobatsira. "Kumashure squats ingori imwe yenzira dzakanakisa dzaunogona kuita kune zvakapambwa zviri nani. Asi zvinoshandawo maquad, core, hamstrings, uye kumashure kumashure," anodaro Alyssa Ages, murairidzi kuUplift Studios, Epic Hybrid Training, uye Global Strongman Gym muNew York City.

Kana usati wamboita kufamba uku, tanga nebhara risina chinhu kana pombi yePVC kana tsvairo yemutsvairo kusvikira iwe wadzidza mafambiro, unoraira maAges. Kana uchinge wagadzirira kuwedzera huremu, ita saizvozvo mune gumi-paundi kuwedzera. Bata shamwari kana mudzidzisi pauriri hwekurovedza muviri wovakumbira kuti "vakuone" (kureva kuti mira pedyo kana iwe uchifungidzira kuti uremu hwakadii hwaunokwanisa kubata uye uchida rubatsiro kudzokorodza bhero) kana tarisa fomu rako kekutanga paunoriedza. . Mazera anokurudzira kushanda 2-3 seti e5-6 reps mune yako tsika kamwe kana kaviri pasvondo. (Haugone kuwana yakakwana squats? Edza iyi 6-Minute Super squat Workout.)

Chekutanga, ziva kuti haufanirwe kutya zvinorema. Wadaro, tevera aya matanho ari nyore kuroverera barbell kumashure squat iwe wega.

A Pinda murack uye uzvimise iwe kuitira kuti bhari rive masendimita mashoma pasi pepamusoro pemusana wako. Isa maoko ako pane chinhambwe chakaparadzaniswa, kunze kwemapfudzi ako, magokora akanongedzera pasi.

B Buda kunze kwerack nebhawa kumusana kwako uye umire nemakumbo papfudzi-upamhi hwakaparadzaniswa (chimiro chako chingave chakafara kana chakatetepa zvichienderana nekuchinja kwako uye kuti makumbo ako akareba zvakadii).

C Inhale (usabudise mweya kudzamara wadzoka kune ino nzvimbo yakatwasuka), bata wako musimboti, uye utange squat nekutumira yako butt kumashure senge uchazogara pasi pachigaro; mabvi ako achawedzera kusvika kumativi kuti abvumire kudzika kukuru mu squat. Chengetedza torso yako yakamira, uchichengeta chifuva chako kuti chirege kuwira mberi. Zvitsitsinho zvinogara zvakabatana pasi nguva yese. Ramba uchidzika kusvikira bhudzi rako richidonha pasi pemabvi ako (iwe unogona kunzwa vanhu vachidana izvi "pasi pekuenzanisa" kana "kuputsa kufanana.")

Dzokera kuti utange nekudzvanya zvitsitsinho zvako uye uchityaira chiuno chako chakatwasuka, uchichengeta chipfuva chako chakatwasuka uye musana wako wepamusoro wakatsikirira pabhari. Dzorera bhari kune rack, exhale, dzokorora.

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