Kungani i-Barbell Back Squat Ingenye Yezivivinyo Ezingcono Kakhulu Zamandla Laphaya

-Delile

• Izinzuzo zeBarbell Back Squat kanye nokuhlukahluka
• Ungayenza Kanjani iBarbell Back Squat
• Buyekeza kwe-

Kunesizathu sokuthi wonke umuntu uthanda ukukhuluma ngama-squats: Bangumnyakazo osebenzayo wokubulala wokushaya wonke umzimba nomgogodla wakho ophansi. Kukhona ukuhluka kwesigidi, futhi ungathola ukuzivocavoca okuhle ukuthi ungeza isisindo noma cha.

Uma sekushiwo, i-barbell back squat (ekhonjiswe lapha ngumqeqeshi ozinze e-NYC u-Rachel Mariotti) i-OG squat odinga ukuyazi (futhi ufunde ukuthanda). Ngenye yezinyathelo ezintathu ezibalulekile ekusetshenzisweni kwamandla, isisekelo sokwakha umzimba, futhi kubalulekile kunoma ngubani ofuna ukuzizwa njengochwepheshe egumbini lesisindo. (Bheka: I-Barbell Ivivinya Wonke Umuntu Owesifazane Okufanele Afunde Ejimini)

"I-back squat ingenye ye-uma kungenjalo iukuzivocavoca okuhle kakhulu kokuthuthukisa amandla nemisipha emilenzeni, esiqwini nasemhlane, "kusho uJordan Feigenbaum, MD, umsunguli weBarbell Medicine kanye noChwepheshe oQinisekisiwe Wamandla Nezimo Zesimo.

Izinzuzo zeBarbell Back Squat kanye nokuhlukahluka

I-squat yangemuva (kungaba ukusebenzisa indawo ephezulu yebha noma indawo ephansi yebha) ikuvumela ukuthi usebenzise izinsimbi ezisindayo uma uqhathanisa ne-squat yangaphambili, i-squat engaphezulu, noma ukuhluka kwe-squat usebenzisa okokusebenza okwehlukile (njenge-kettlebells, dumbbells, noma ama-sandbags), kusho uDkt. Feigenbaum.

"Ngaphezu kwalokho, ububanzi bokunyakaza okusetshenziswe esikweleni esingemuva bukhulu kakhulu," usho kanje. "Lokho, kanye namandla okulayisha isisindo esiningi sihlanganisa ukukhiqiza ukuzivocavoca umzimba okuqeqesha kahle imisipha eminingi ngasikhathi sinye." Futhi inqwaba yemisipha eqoqwayo ilingana nethuba lokwakha amandla engeziwe, ukushisa amakhalori engeziwe, futhi uzizwe njengomuntu omubi ngokuphelele ejimini. (ICYDK, ukuba nemisipha emincane kakhulu emzimbeni kusho ukuthi ushisa ama-calories amaningi lapho uphumule. Lesi ngesinye sezizathu eziningi zokuphakamisa izinsimbi ezisindayo.)

Ukuze uthole i-high-bar back squat, beka ibha phezulu kwemisipha ye-trapezius ngesithupha-around-grip (njengokwenza isibhakela ezungeze ibha). Lokhu kubekwa kwebha kukuvumela ukuthi ugcine isibilini sakho sime mpo phakathi nokunyakaza, kusho uDkt Feigenbaum.

Nge-back-bar back squat, beka ibha kuma-deltoid angemuva (imisipha yehlombe engemuva) ngaphansi kwehlombe lehlombe ngokubamba okungenasithupha (izithupha ohlangothini olufanayo neminye iminwe yakho). Lokhu kubekwa kungase kudinge ukuthi uncike phambili kancane kunendawo yebha ephezulu.

Ngabe ama-quads akho ajabule okwamanje? Ilungile, isethi, i-squat. (Kodwa ngaphambi kokuthi uzame noma yini, funda lo mhlahlandlela wabaqalayo wokuphakamisa izinsimbi.)

Ungayenza Kanjani iBarbell Back Squat

A. Uma usebenzisa i-squat rack, hamba ukhuphuke uye kubha bese ucwilisa ngaphansi, ume ngezinyawo ngokuqondile ngaphansi kwe-bar egqekeziwe namadolo agobile, ibha elele ezicupheni noma kuma-deltoid angemuva. Misa imilenze ukuze ukhiphe ibha, bese uthatha izinyathelo ezi-3 noma ezi-4 uhlehle nyova uze ube negumbi lokuhlala.

B. Yima izinyawo zihlukaniswe ububanzi emahlombe futhi izinzwane zivele ngama-degree angama-15 kuye kwangama-30. Gcina ubude besifuba bese uphefumulela phezulu.

C. Ukugcina uqonde ngqo futhi ungabandakanyeki, hinge ezinqulwini nasemadolweni ukwehlela ku-squat, amadolo alandelela ngqo ezinzwaneni. Uma kungenzeka, yehlisa kuze kube yilapho amathanga ecishe abe yi-intshi engu-1 ngezansi ngokuhambisana (kuya phansi).

D. Ukugcina i-abs isebenza, shayela izinkalo phambili bese uphonsela maphakathi nonyawo ukuze uqondise imilenze ukuze ume, ukhiphe lapho ukhuphuka.

Zama ukuphindaphinda okungu-8 kuya ku-12, noma okumbalwa uma usebenza kumasethi amancane anesisindo esindayo.

I-Barbell Back Squat Form Amathiphu

• Kuwo wonke ama-squats angemuva, gcina ingemuva likhiyiwe endaweni ejwayelekile yokwakheka-musa ukugoba noma ukuzungeza emuva.
• Kusukela phansi, gcina i-abs yakho incinywe ngokuqinile ukuze amahlombe nezinqulu zikhuphuke ngezinga elifanayo ngesikhathi sokukhuphuka. (Cabanga ukuthi "shayela isinqe sakho phezulu.")
• Uma izithende zakho zikhuphuka, ibhalansi yakho ikude kakhulu phambili futhi udinga ukuhlala emuva okhalweni lwakho ngaphezulu. Uma izinzwane zakho zikhuphuka, ibhalansi yakho ikude kakhulu emuva futhi udinga ukuqhubekisela phambili amadolo akho phambili lapho wehla.
• Misa amehlo akho endaweni ecishe ibe ngamafidi angu-3 ukuya kwangu-6 phambi kwakho phansi (kunokuba usibeke esibukweni noma ubheke phezulu). Lokhu kusiza ukugcina intamo endaweni engathathi hlangothi futhi kukunikeze iphuzu lokubheka ibhalansi.

Buyekeza kwe-