Sandbag Bearhug Squat, yomwe imadziwikanso kuti Bear Squat, ndi njira ina yogwirira ntchito ku Front Barbell Squat. Amasiyana chifukwa amagwiritsanso ntchito minofu yambiri yamthupi yomwe imayang'anira kukhazikitsidwa kwa projectile: deltas, biceps, trapeziums ndi forearm. Komabe, gawo lalikulu la katundu limakhalabe pa ma quadriceps ndi minofu ya gluteal.
Masewerowa adalandira dzina lachilendo chonchi, chifukwa cha momwe amagwirira ntchito: wothamanga ayenera kuchita masewera, atanyamula thumba lolemera kapena thumba lamchenga patsogolo pake, lomwe limawoneka ngati lofanana ndi chimbalangondo chomwe chidamugwira. Koma ma biomechanics a zochitikazo ndi ofanana ndi omwe amakhala kutsogolo, chifukwa chake ngati simukuwakonda kwambiri, tikukulimbikitsani kuphatikiza squats mu pulogalamu yanu kuti musinthe pang'ono maphunzirowo.
Njira zolimbitsa thupi
- Tengani chikwama kapena thumba la mchenga pansi ndikulikonza pachifuwa ngati kuti mukulikumbatira ndi mikono yanu. Wongolani msana wanu, yang'anitsani maso anu patsogolo panu, ikani mapazi anu wokulirapo kuposa mapewa anu, ndikuyika masokosi anu pang'ono mbali.
- Kuyika msana wanu molunjika ndikudzipumira, dzichepetseni pansi. Matalikidwe azikhala odzaza, koma kumbukirani kuti pansi pake thumba siliyenera kufikira pansi. Dzichepetseni mpaka mutakhudza ana anu amphongo ndi ma biceps anu, osazungulira msana wanu mozungulira sacrum. Kulemera kwake kwa zolemetsazi ndizochepa, chifukwa chake palibe chosowa chapadera cha lamba wothamanga ndi zokutira bondo.
- Popanda kufooketsa chimbalangondo chanu osasintha mawonekedwe a thupi, pitani pamalo oyambira, kutulutsa mpweya. Mukadzuka, mawondo amayenera kuyenda m'njira ya mapazi, mulibe kuwalowetsa mkati.
Zovuta zokhala ndi ziphona
| Sandbag ovomereza | Pangani zikwama 10 pamapewa, mapapu 10 pa mwendo uliwonse ndi thumba pamapewa, ndi ma squats 10 okhala ndi thumba. Zozungulira 5 zokha. |
| Mtambo | Chitani ma barbell 15, ma burpee 20, ma 15, ndi ma squats 20 okhala ndi chikwama. Pali kuzungulira katatu kwathunthu. |
| Jameson | Chitani Sumo Deadlifts, 10 Box Jumps, ndi 15 Bear Sack squats. Zozungulira 4 zonse. |
