Masamba akutsogolo okhala ndi barbell: ndi minofu iti yomwe imagwira ntchito ndi luso

Ma squat akutsogolo ndi masewera olimbitsa thupi pachifuwa ochitidwa ndi malo ena apakati. M'nkhaniyi tikambirana njira yolondola yoperekera ndikuuzanso zolakwika zomwe oyamba kumene amapanga nthawi zambiri.

Barbell front squat ndiye gawo labwino kwambiri pamapazi. Zimakupatsani mwayi wofotokozera minofu munthawi yochepa, kupanga mpumulo wokongola, ndikukwaniritsa kufanana kwake. Zimafunikira ndalama zambiri zamagetsi, chifukwa chake, kuphatikiza ndi zakudya zoyenera, ndibwino kuti muchepetse kunenepa. Ngati, m'malo mwake, zakudya zanu cholinga chake ndikukula minofu, mukulitsa msana m'chiuno mwanu.

Kuchita masewera olimbitsa thupi kumalimbikitsidwa kokha kwa othamanga odziwa bwino omwe ali ndi gawo logwirizana, minofu yolimba yamkati, ndi mitsempha ndi mafupa omwe amakonda kuzolowera. Oyamba kumene ayenera kuyamba squat ndi bala yopanda kanthu kuti amvetsetse bwino njirayi.

Yesetsani kuyamba kuchita masewera olimbitsa thupi mu makina a Smith, momwe bala limakonzedwa ndikungoyenda ndikutsika kokha munjira yokhazikitsidwa. Chifukwa chake, wothamanga safunika kuwongolera bwino, zomwe zimathandizira magwiridwe antchito.

Ubwino wa squat yakutsogolo ndi barbell ndi chiyani, tiyeni tikambirane mwatsatanetsatane:

1. Pindulani bwino minofu yam'munsi ndikusindikiza;
2. Osapanikizika kwambiri pamafundo a bondo ndi msana;
3. Njirayi ndiyosavuta ngakhale kwa oyamba kumene. Akayamba kusunthira molakwika, sipangakhale vuto lililonse pathupi, popeza bala imangogwera m'manja;
4. Thandizani kukulitsa lingaliro la kusamala
5. Amathandizira kuwotcha mafuta ndi minofu kukula.

Ndi minofu iti yomwe imagwira ntchito?

Ndi minofu iti yomwe imagwira ntchito kutsogolo kwa squats yokhala ndi barbell, tiyeni tiwone kuti timvetsetse bwino zomwe zimapindulitsa:

• Ma Quads;
• Ziuno;
• Minofu yolemekezeka;
• Minofu yolimbitsa (abs, kumbuyo, kumbuyo kumbuyo);
• Ng'ombe;
• Mitundu
• Minofu yakumbuyo kwa ntchafu.

Njira yakupha

Tabwera kuphunzira za njira yopangira squats kutsogolo ndi barbell - ili ndiye gawo lofunikira kwambiri pazinthuzo, chifukwa chake, phunzirani mosamala:

1. Ikani chipolopolocho pazoyala kutalika kwake pansi pamapewa;
2. Khalani pansi pa bala, mukugwada pang'ono, ndikugwireni ndi manja kuti zigongono zanu ziziloze kutsogolo (ndi manja anu akukuyang'anirani). Bala liyenera kupuma kunyumba yakutsogolo. Mtunda pakati pa manja ndi wopitilira phewa m'lifupi;
3. M'magawo onse a squat yakutsogolo, onetsetsani kuti pali kusokera kumbuyo kumbuyo;
4. Mukawona kuti mwatenga projectile molimba mtima, pewani mawondo anu ndikuimirira. Mosamala pitani pa chimango ndikuyamba pomwe mungayambire: mapazi kupingasa m'lifupi, masokosi atembenuka pang'ono, zigongono zakwezedwa;
5. Lembani ndi squat nthawi yomweyo mpaka ntchafu ndi minofu ya ng'ombe ikukhudza. Pa nthawi yomweyi, khalani kumbuyo msana, musatenge chiuno chanu, musabweretse mawondo anu pamodzi, osakweza zidendene zanu pansi;
6. Mu malo apansi, osanyema, nthawi yomweyo yambani kukwera mmwamba, tulutsani mpweya nthawi yomweyo;
7. Pukutani kulemerako ndi miyendo yanu, kanikizani zidendene zanu pamwamba. Mukayimirira ndikugwiritsa ntchito nsana wanu, bala idzagwa kapena kutayika;
8. Mukafika pamalo apamwamba, nthawi yomweyo yambani squat yatsopano.

Kungoyambira, yang'anani njira yopumira ya squat. Poyamba zidzakhala zovuta, kenako mudzazolowera ndipo muchita zonse mosasinthika.

Kwa oyamba kumene kapena amayi, tikulimbikitsidwa kuti tiyambe ndi squat yakutsogolo ndi ma dumbbells - amakhala otetezeka komanso omasuka. Njirayi imasungidwa bwino, zipolopolozo zimagwiridwa m'manja ndi zikhatho patsogolo, zoyikidwa pachifuwa.

Zolakwa pafupipafupi

Tiyeni tiwone zolakwika zomwe oyamba kumene amapanga akamapanga squat yakutsogolo koyamba:

• Osasunga mawonekedwe ofukula a thupi;
• Bweretsani mawondo anu mu squat. Ndizolondola akayang'ana mbali yomweyo ndi masokosi magawo onse;
• Amasamutsa kulemera kuchokera zidendene mpaka kumapazi - bala limagwera nthawi yomweyo;
• Pozungulira kumbuyo, tsitsani zigongonozo pansi.

Zolakwitsa zonsezi zimabweretsa kupsinjika kowonjezera kumbuyo ndi mawondo, komanso kupewa kumaliza ntchitoyo. Mwanjira ina, mwina mumang'amba nsana ndikumva, kapena mumagwetsa. Ichi ndichifukwa chake njira yolondola ndiyosavuta kuidziwa - ndiyabwino.

Kodi squat yakutsogolo yabwinoko kapena squat classic ndi chiyani? Kodi pali kusiyana kotani?

Ndiye chabwino, squats zakutsogolo kapena squats achikale, tiyeni tiwone pompano.

• M'magulu akale, bala limayikidwa pa trapezoid, ndiye kuti, kuseri kwa khosi, komanso njira yakutsogolo, imagwiridwa pachifuwa;
• Ma squat achikale amachitiranso mobwerera molunjika, pomwe kumbuyo kumakhala kotsalira pang'ono, koma njira yokhayo siyofunika pano - tengani momwe ikukuyenererani;
• Pogwiritsa ntchito zolimbitsa thupi, kulemera kwake kumakhala kocheperako poyerekeza ndi zakale, chifukwa apa mukufunikanso kukhala osamala;
• Magulu oyang'ana kutsogolo motsutsana ndi ma squat achikale amatengera makamaka izi - amakhala otetezeka kumbuyo kwenikweni, chifukwa samanyamula msana.

Ndizovuta kunena kuti squats ndi ati omwe ali abwino, chifukwa aliyense wa iwo ali ndi phindu lake. Tikukulimbikitsani kuti muphatikize pulogalamu yanu yophunzitsira - chifukwa chake simudzaphonya kalikonse. Chofunika koposa, onaninso momwe thupi lanu lilili labwino, osadzaza ndi kuphunzira maluso mosamala. Poyamba, kungakhale koyenera kulemba ntchito mphunzitsi waluso.