Barbell Front Squat: Njira * Crossfit

Zochita za Crossfit

9K 0 11/28/2016 (kukonzanso komaliza: 04/20/2019)

Masamba akutsogolo okhala ndi barbell, kapena monga mwachizolowezi kuyitanira pakati pa anthu, kumenyetsa ndi bala pachifuwa moyenerera kumatenga malo ake aulemu pakati pazochita za nthawi yayitali. Mtundu wa squat wapeza okondeka ake m'malo ngati: kunyamula, kumanga thupi ndi kuwoloka. Anthu ambiri amazilambalala, ndipo iwo omwe "ayesera" atha kunena molimba mtima kuti squat yakutsogolo ndi imodzi mwazolimbitsa thupi zabwino kwambiri zomanga minofu ya mwendo.

Zilibe kanthu kuti mukutsatira zolinga ziti. Kaya mukufuna hypertrophy, kapena mumakonda kuphulika, barbell squat ikuthandizani kukwaniritsa zomwe mukufuna. M'nkhaniyi, tiwunikanso mbali zonse, kuwonetsa zolakwika ndikupereka malingaliro angapo othandiza.

Ndi minofu iti yomwe imagwira ntchito?

Ndi minofu iti yomwe imagwira ntchito popanga squat yakutsogolo:

Pazochitikazi, ntchafu yakunja (quadriceps) imalandila gawo la mkango.
Mosiyana ndi ma squat achikale, ma squal akutsogolo amakhala ndi nkhawa zambiri pamtsempha wa lumbar.
Zotsalirazi zimagawidwira minofu yolumikizira, ng'ombe ndi minyewa.
Minofu yolimbana ndi zotsutsana imathandizanso, monga minofu yam'mimba ya oblique ndi oblique. Ochita masewera ambiri mwadala samachita zina zowonjezera m'derali, potengera kuti m'mayendedwe olimbitsa thupi (omwe ndi squat wokhala ndi bala pachifuwa), minofu yam'mimba imalandira gawo lawo la kupsinjika.
Koma siwo minofu yokha yomwe imanyamula zolemetsazo. Ma hamstrings amathanso kutchedwa othandizira.

Njira yakupha

Kupitilira pakuwunika mwachidule njira ya squat yakutsogolo. Koma musathamangire kupachika zikondamoyo. Monga zochitika zina zilizonse, pamakhala zovuta.

Mwatsatanetsatane za njira mu kanemayo, onetsetsani kuti muwone!

Chitani masewera olimbitsa thupi

Chidziwitso cha othamanga chikuwonetsa kuti mwendo ndi kuphunzira kumbuyo ndibwino kuyamba ndi hyperextension ngati masewera olimbitsa thupi... Hyperextension imalimbikitsidwa kwa iwo omwe akukumana ndi zovuta kumunsi kumbuyo, thoracic ndi madera achiberekero. Kuphatikiza apo, palibe katundu wa axial panthawi yakukhazikitsa. Osamira kwambiri, gwirani ntchito zotambasulira zakumbuyo osagwiritsa ntchito zotupa ndi matako. Samalani kuti msana wanu usakhale wofooka. Ndi minofu yakumbuyo yomwe ikutsalira m'mbuyo mukukula, mudzataya mayendedwe onse, kuyambira squats, makina osindikizira a barbell kuti mugwere mizere.

Zochita zilizonse zolimbitsa thupi komanso squat yakutsogolo yokhala ndi barbell iyenera kuyambika ndi magawo otenthetsera. Izi sizingowonjezera kuchuluka kwa kupsinjika komwe mumalandira, komwe kumalimbikitsa kukula, komanso kumachepetsa chiopsezo chovulala. Njira zotenthetsera zimakulolani kukulitsa minofu yanu ndikukonzekera ntchito.

Kumbukirani, zolemera ziti zomwe simungakhale nazo, timayamba ndi bala yopanda kanthu! Kutalika kwa masewera ndikofunikira kwambiri mu bizinesi yathu yomwe timakonda.

Takonzeka kuyamba? Kodi mukufuna kumenya nkhondo? Pali chikhalidwe china chinanso. Nsapato ndizofunikanso. Popanda kuuma koyenera, njirayi imavutika, chifukwa chake zotsatira zake. Chotsani nsapato zofewa! Nsapato zolimbitsa thupi ndizabwino. Ndikofunika kusankha kutalika kwa chidendene nokha, yesani mitundu ingapo. Kwa iwo omwe ali ndi vuto laphazi, kunyamula ndi njira yabwino koposa yothanirana ndi vutoli.

Pitani kukaphedwa

Timasintha mphamvu yamagetsi kutengera kutalika kwanu. Timakwaniritsa kuti bala ili pamapewa. Ngati mulibe chimango, ndiye zilibe kanthu - timatenga barbell pachifuwa motere.

Ikani mapewa anu pansi pa barbell. Dzanja limadalira luso komanso kusinthasintha. Njira yabwino kwambiri kwa oyamba kumene ndikumangirira ndodozo ndi mikono yanu, ndikumangirira zigongono zanu pansi.

Ochita masewera olimbitsa thupi ambiri amagwiritsa ntchito njira yokweza, ena samagwira kapamwamba ndi manja awo konse.

Mosamala pitani pazoyimitsa, ndikubwerera mmbuyo, mapazi kupingasa m'lifupi, zala zoyang'ana mbali, yang'anani momwe mukukhalira.
Timapuma ndikudzitsitsa pang'onopang'ono, osayang'ana pansi, ndikukankha ndi zidendene. Chiwerengero chobwerezabwereza chiri kumbuyo, ikani mosamala bala.

Malangizo 5 apamwamba a squat wabwino

Malangizo kwa iwo omwe akufuna kuchita nawo squat yakutsogolo bwino. Pitani!

Pofuna kuti musapangitse kupanikizika kosafunikira m'mimba ndikusunga chiuno chopapatiza, valani lamba woponyera zolemetsa mukamachita. Konzani kumbuyo kwenikweni mwamphamvu, koma osati mwamphamvu kwambiri.
Asanaphunzitsidwe mphamvu monga squat wakutsogolo, kudya kumachitika bwino 1.5-2 maola musanaphunzitsidwe.
Pogwiritsira ntchito madzi pophunzitsa, muyenera kukhala osamala kwambiri. Simuyenera kumwa kwambiri, kamodzi kapena kawiri pakati pama seti. Izi zidzakutetezani kuti musamve nseru komanso m'mimba mokwanira.
Ngati, mutatha kumaliza njirayi, mukuzunzidwa ndi kupuma pang'ono, zochitikazo ndizovuta kulekerera, zikutanthauza kuti metochondria mthupi lanu siyopangidwa mokwanira. Muyenera kuganizira zopanga zina zowonjezera za cardio.
Mukamaliza njirayi, yendani mosavuta. Simuyenera kuthamangira ku benchi ndikusamutsa katundu motere. Mtima ndi wofanana ndi injini! Kuuluka 200 km / h sitimachedwetsa nthawi yomweyo! Kodi galimoto yotereyi imatenga nthawi yayitali bwanji?

Zolakwitsa zina

Kenako, tiwunika zolakwika zomwe othamanga a novice amapanga akamachita masewera akutsogolo ndi barbell.

Kulemera kwake ndi kolemera kwambiri. Tonsefe timafuna kufinya kwambiri pamaphunziro, koma sitiyenera kuwonetsa zokhumba zathu chifukwa cha njira yakuphera. Iliyonse ili ndi malire ake, ndipo maximalism yachinyamata siyoyenera pano.
Mangani zovala. Ngati kusankha kwanu ndi ma jean ndi masileti, ndiye kuti simudzawona squat wabwino. Perekani zokonda kutambasula zida ndi nsapato zolimba.
Musagwere pansi. Palibe amene amanena kuti mphamvu yokoka ndi chinthu chobisika, makamaka ngati ma kilogalamu atakakamizidwa kuchokera pamwamba, koma yesetsani kukhala pansi pang'onopang'ono, ndikuwongolera. Ndikofunika.
Round kumbuyo. Direct msewu kukaonana ndi dokotala. Yang'anirani kumunsi kwakumbuyo kwanu m'zochita zilizonse. Zikafika pamatumba okhala ndi bala pachifuwa, simungathe kuigwira ndikudalira patsogolo.

Ndizotheka kunena kuti squat yakutsogolo yokhala ndi barbell yakhala mwayi wa "sukulu yakale" yokha. Chifukwa chodziwika kwambiri pomanga thupi komanso kuwoloka mtanda, zolimbitsa thupi zikukumana ndi wachinyamata wina. Kukwaniritsa zofunikira zonse, kupatula zolakwitsa pakuchita izi, mudzatha kupeza zotsatira zabwino. Gwiritsani ntchito ngati chida kapena chida kuti muthane ndi mapiri amitundu yosiyanasiyana. Ngati simunalandire izi, pitani nazo! Zabwino zonse ndi mbiri yatsopano!

Ali ndi mafunso? Timafunsa mu ndemanga. Tidazikonda nkhani - sitimanyazi pakubwezeretsanso

kalendala ya zochitika

zochitika zonse 66