Ungayenza Kanjani iBarbell Back Squat Usebenzisa ama-Progressions a-3 Alula

-Delile

• Ukuqhubekela phambili kweBarbell Squat 1: I-Bodyweight Squat
• Ungasenza Kanjani Isikwele Somzimba
• Ukuqhubekela phambili kweBarbell Squat 2: IGoblet Squat
• Indlela Yokwenza I-Goblet Squat
• Ukuqhubeka kweBarbell Squat 3: IBarbell Back Squat
• Ungayenza Kanjani iBarbell Back Squat
• Buyekeza kwe-

Ngakho-ke ufuna ukwenza i-barbell squat. Kulula ukuqonda ukuthi kungani: Kungenye yezivivinyo ezingcono kakhulu ezikhona futhi ezithathwa njengezibalulekile kunoma ubani ofuna ukuzizwa njengochwepheshe egumbini lokukala isisindo. Njengoba kudinga ukunyakaza okuningi kwe-hip nehlombe, nokuzethemba ukulayisha isisindo esinzima ngokwedlula okunye ukuhluka kwe-squat, kuthatha ezinye izinyathelo zengane ukukulungela. Kepha uma ufika lapho ungalindela imiphumela ebucayi. I-barbell squat ingumsebenzi ohlangene, okusho ukuthi isebenzisa amalunga amaningi ukwenza, futhi ithatha yonke imisipha yakho emikhulu yomzimba ophansi ku-swoop eyodwa (er, squat) —iquads, glutes, and hamstrings. (Okwengeziwe ngalokho lapha: Kungani i-Barbell Back Squat Ingenye Yezivivinyo Ezingcono Kakhulu Zamandla Laphaya)

Inkinga ukuthi, abantu abaningi abakwazi ukumane bathathe i-barbell engamakhilogremu angama-45 khona lapho. (Futhi leyo yibha nje engenawo amapuleti esisindo.) Yilapho lolu chungechunge lokuqhubeka, oluboniswa umqeqeshi we-SWEAT u-Kelsey Wells luqala ukusebenza. Kuzokuthola uzethembe futhi uqine ukuze ukwazi ukusebenza ngokuphepha nangempumelelo ekwenzeni ibarlbell squat. (Okuhlobene: Le Mini-Barbell Workout evela eKelsey Wells Izokuqalisa Ngokuphakamisa Kakhulu)

Ukuqhubekela phambili kweBarbell Squat 1: I-Bodyweight Squat

Lona umnyakazo omkhulu ongalayishiwe ongawenza noma yikuphi-futhi ukubethela ifomu elifanele kubalulekile ngaphambi kokuthatha izinto uziyise kwelinye izinga ngokungeza isisindo. (Bheka: Izindlela ezi-6 Ozihlikihla Ngazo)

Ungasenza Kanjani Isikwele Somzimba

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip, izinzwane ziphendukele ngaphandle kancane. Bopha imisipha yesisu ukuze uhlanganyele nomgogodla.

B. Faka umoya bese uqala ukunyakaza ngokulenga ezinqulwini kuqala, bese ugoba amadolo ukuze wehlele endaweni ye-squat kuze kube 1) amathanga ahambisana noma acishe afane nephansi, 2) izithende ziqala ukuphakamisa phansi, noma 3) i-torso iqala round noma i-flex phambili. (Ngokufanelekile, endaweni ephansi kakhulu, i-torso nethambo le-shin kufanele zihambisane.)

C. Exhale bese ucindezela phakathi no-unyawo ukuze uqondise imilenze ukuze ume, okhalweni nomfutho okhuphuka ngasikhathi sinye.

Amathiphu amafomu ambalwa okufanele uwagcine engqondweni: Donsela amahlombe akho phansi bese ubuyela emuva ukuze uhlanganyele umnyombo wakho, kepha qiniseka ukuthi awuyikubuyisela emuva. Hamba okhalweni, usunduze ama-glutes emuva futhi ugcine umgogodla ongathathi hlangothi njengoba u-squat uletha amathanga ahambisana nephansi (noma ngaphezulu uma unalolo hlobo lokunyakaza). Gcina amadolo ngokuhambisana nezinzwane. Ukuze uthole okwengeziwe, bheka: Ungawenza Kanjani Ama-Bodyweight Squats Kahle Kanye Nabo Bonke

Ukuqhubekela phambili kweBarbell Squat 2: IGoblet Squat

Lapho usuthole inqubo ye-bodyweight squat, usukulungele ukwengeza umthwalo, ongenziwa nganoma yini esindayo nehlanganayo, njenge-dumbbell, kettlebell, noma ibhola lemithi. Ngaphezu kokukusiza ukuthi usebenze uze ufike ku-barbell back squat, i-goblet squat enkulu yomzimba wonke inyakaza iyodwa ngoba isebenza ama-quads, amathole, ama-glutes, umongo, nezingalo.

Indlela Yokwenza I-Goblet Squat

A. Yima mude izinyawo zihlukaniswe ububanzi. Inkomishi eyodwa yokuphela kwe-dumbbell ngezandla zombili zibheke phambili esifubeni.

B. Uzigcina uqondile, squat phansi kuze kube yilapho izinqe zichotshozwa ngezansi kwamadolo futhi iziqongo zamathanga okungenani zihambisana naphansi.

C. Nweba izinqulu namadolo ukuze ubuyele endaweni yokuqala.

Amathiphu amafomu ambalwa okufanele uwakhumbule: Ngaphezu kwalokho okufundile nge-bodyweight squat, uzofuna ukwenza isiqiniseko sokuthi isifuba sakho sihlala siphakanyisiwe futhi izindololwane zihlala ziqinile emaceleni akho ngenkathi ubambe isisindo ngesikhathi se-goblet squat.

Ukuqhubeka kweBarbell Squat 3: IBarbell Back Squat

Uma usunethezekile i-goblet squatting enamakhilogremu angu-30-40, usulungele ukushintsha leso sisindo samahhala esilayishwe ngaphambili nge-barbell elayishwe ngemuva.

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 isifuba sibe side bese udonsa umoya kakhulu. Gxilisa amehlo akho phambi kwakho phansi ukuze ugcine intamo yakho isesimweni sokungathathi hlangothi.

C. Ukugcina uqonde ngqo (qiniseka ukuthi awuhlosi noma uzungeze umhlane wakho) futhi ungahlangani, hinge ezinqeni nasemadolweni ukuze wehlele esikweleni, 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.

Amathiphu amafomu ambalwa okufanele uwagcine engqondweni: Ububanzi bokubamba kwakho buzoncika ehlombe lakho nasekuhambeni kwangemuva, ngakho-ke qala kabanzi uma kukhululeka kakhulu kuwe. Ukubambelela okuncane nokuncipha kwamahlombe kuzosiza nokuqinisekisa ukuthi i-barbell ayiphumuli emgogodleni wakho. Uma ishaya phezulu komgogodla wakho, lungisa ukubamba kwakho ukuze kuphumule emisipheni yakho esikhundleni salokho.

Buyekeza kwe-