Kushandisa barbell squat kunobatsira zvikuru, asi iwe unofanirwa kunyatsonzwisisa nzvimbo chaiyo yebarbell squat, uye unogona kuzviita!Saka ndezvipi zvinobatsira zvebarbell squats?Nzira yekuita sei nzvimbo yakarurama yebarbell squat?Tinokutora iwe kunzwisisa kwakanaka!
Kutanga, kuvandudza simba remuviri rekuita kwakanyanya
Squat inonzi "mambo wekudzidzira simba."Zviri nyore.Squat inoshandisa nhamba huru yemapoka emhasuru, uye kana iwe uchifunga nezve rutsigiro, dzinenge dzese tsandanyama tsandanyama dzinobatanidzwa.Vesainzi vakayera huwandu hwebasa rakaitwa mumafambiro mazhinji.Nokuda kwehuremu hwakafanana, squat inobudisa basa rakawanda, rinoda kupeta kaviri kudarika kudhonza kwakaoma uye kashanu kudarika bhenji.Iyo squat inogona kushandisa huremu kupfuura iyo yakaoma kudhonza uye yakawanda kupfuura iyo bhenji press.Nekuti iyi yakadzika crouch kukura kune systemic simba, mhedzisiro yacho yakanyanya kugadzirira pamusoro pechimwe chiito.
Vaviri, iyo inonyanya kushanda kufamba kwekuwedzera mhasuru dzemuviri wese
Kusvetwa kunobatanidza kaviri mubatanidzwa wekufamba, uye muviri unovanza iyo yakanyanya kukura mahormone kana uchikwenya, saka uremu huremu hwepamusoro hausi kungosimudzira kukura kwemhasuru yegumbo, asiwo kunokurudzira kukura kwemhasuru yemuviri wese.Uye zvakare, squat saka kuita kwakawanda zviito, zvichienzaniswa nemamwe mafambiro, kwete kungovandudza tsandanyama denderedzwa, zvakare inovandudza tsandanyama density, ndiko kuti, kuita kuti tsandanyama dziwedzere kusimba.
Iyo barbell squat inogona kuitwa kwete nekuda kwemoyo wakasimba uye kugona kwemapapu, asiwo kubatsira kurovedza tsandanyama muzvidya nemagaro, pamwe nekubatsira kurovedza moyo kushanda uye kuwedzera simba remapapu.Uye barbell squats yakakura pakuvaka simba muviri wako wese, pamwe nemamhasuru pamuviri wako wese.
Kumira kwakaringana kwebarbell squats
Iwe unogona kusarudza kumira netsoka dzako pafudzi-paupamhi kana pafudzi-pakafara, bata chifuva chako uye simbisa chiuno chako nedumbu, uye bata bhero kumashure kana pamberi pemutsipa wako.
Maitiro ekuita:
Mushandi anosimbisa chiuno uye dumbu, zvishoma nezvishoma anoshandura mabvi, achiita kuti nzvimbo yepakati yemuviri yegiravhiti idonhe kusvika ku90-degree Angle kana zvishoma, ipapo inomira, uye inotarisa misumbu yemakumbo nemakumbo kuti ikurumidze kudzokera kunzvimbo yekutanga.
Zvinodiwa zvekuita:
1. Simbisa chiuno nedumbu panguva yekuita.
2, ibvi panguva yekufambisa haifaniri kudarika zvigunwe zvavo.
3. Inhale paunenge uchikwenya uye wofema kana wakamira.
4. Kana iyo barbell squat ichirema, zvinokurudzirwa kuti mumwe muperekedzi adzivirire kune rumwe rutivi, nokuti iyo inorema inorema barbell squat ibasa rine ngozi.
Nguva yekutumira: May-25-2022