I-Master This Move: IBarbell Back Squat

-Delile

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Isisindo esingakanani wena squat? I-barbell back squat, kanye nenani lesisindo ongayenza ngalo, ingelinye lalawo mazinga egolide okukalwa ngawo ukufaneleka. (Njengendlela inani lama-chin-ups ongayenza lisho okuningi mayelana nokuthi ukufanele kangakanani-funda ukuthi ungaba kanjani kahle nalokho kuhamba.) Kodwa ngale kwamalungelo okuqhosha, lokhu kuthutha kunezinye izinzuzo ezibalulekile. "Ama-squats angemuva angenye yezinyathelo ezinhle kakhulu ongazenzela ukuphanga okungcono. Kodwa futhi zisebenza ngama-quads, core, hamstrings, ne-back back yakho," kusho u-Alyssa Ages, umqeqeshi e-Uplift Studios, Epic Hybrid Training, naseGlobal IStrongman Gym eNew York City.

Uma ungakaze wenze le nhlangano ngaphambili, qala nge-barbell engenalutho noma ngepayipi le-PVC noma umshanelo uze ufunde iphethini yokuhamba, kweluleka ama-Ages. Uma usulungele ukwengeza isisindo, yenza kanjalo ngama-increments ayi-10-pound. Bamba umngane noma umqeqeshi endaweni yokuzivocavoca umcele ukuthi "bakubone" (okungukuthi, hlala lapho uma ulinganisela ngokweqile ukuthi singakanani isisindo ongakwazi ukusisingatha futhi udinga usizo lokuphinda ugeqe insimbi yokushaya) noma hlola ifomu lakho uma ulizama okokuqala. . Iminyaka iluleka ukuthi usebenze amasethi angu-2-3 wokuphindaphinda okungu-5-6 ohlelweni lwakho kanye noma kabili ngeviki. (Awukwazi ukuthola ama-squats anele? Zama le-6-Minute Super Squat Workout.)

Okokuqala, yazi ukuthi akufanele wesabe izisindo ezinzima. Bese, landela lezi zinyathelo ezilula ukuze ushayele i-barbell back squat uwedwa.

A Ngena ku-rack bese uzibeka endaweni yakho ukuze ibha ibe ngamasentimitha ambalwa ngaphansi kwesihlangu sakho. Beka izandla zakho kude kakhulu, ngaphandle kwamahlombe akho, izindololwane zikhombe ngqo phansi.

B Phuma ku-rack nge-bar emhlane wakho bese ume izinyawo zihlukene ngobubanzi behlombe (ukuma kwakho kungase kube banzi noma kube mncane kakhulu kuye ngokuguquguquka kwakho nokuthi imilenze yakho mide kangakanani).

C Donsa (ungakhiphi umoya uze ubuyele kulesi sikhundla esiqondile), hlanganisa umnyombo wakho, bese uqala isikwele ngokuthumela isinqe sakho emuva sengathi uzohlala esihlalweni; amadolo akho azokwelulela ezinhlangothini ukuvumela ukujula okukhulu ku-squat. Gcina i-torso yakho ime mpo, ugcine isifuba sakho singawi phambili. Izithende zihlala zixhunywe phansi sonke isikhathi. Qhubeka wehlise kuze kube yilapho isinqe sakho siwela ngaphansi kwedolo lakho (ungezwa abantu bebiza lokhu "ngezansi ngokufana" noma "kwephula ukufana.")

Buyela ukuze uqale ngokucindezela izithende zakho bese ushayela izinqulu zakho ziqonde phezulu, ugcine isifuba sakho simile futhi umgogodla wakho uqinile ngokumelene nebha. Buyisela ibha eraki, ukhiphe umoya, uphinde.

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