Ngawaphi amanyathelo ebarbell squat?
“Squat! Yima!" “Lungisa ukuphefumla kwakho, squat! Yima!" “Umqolo ongathath'icala, lungisa indlela ophefumla ngayo, squat! Yima! ”… Siyavuyisana nawe, uyaphazama!
Isinyathelo sokuqala se-barbell squat "kukuphakamisa ibha (ukuphakamisa ibarbell)". Ukuba uyenza ngokungafanelekanga, umngcipheko wokulimala uya kudlula nakwi-squat uqobo, kwaye iya kunciphisa ngokuthe ngqo ukomelela, umgangatho kunye nokugudileyo kweskwati. Chitha. Kufuneka kuqatshelwe ukuba kukho umahluko phakathi kokuma kwe-bar squat esezantsi kunye nendawo ephezulu yebar. Namhlanje siza kugxila kuhlalutyo lwebar squat ephezulu:
● Okokuqala setha ukuphakama kwe-buckle rack ye-squat rack, ngesiqhelo "i-barbell iyagungxula ngesifuba esingaphezulu", iphezulu kakhulu okanye iphantsi kakhulu ayilunganga-ngakumbi abantu abaninzi badla ngokuba phezulu kakhulu, ngalo lonke ixesha uphakamisa i-barbell, kufuneka ume ngophawu lwakho. yingozi.
● Inyathelo lokuqala lokuphakamisa ibha kukubamba ibha ngezandla zombini. Inkqubo yokubamba ibha iya kuchaphazela ngokuthe ngqo umgangatho webar. Ukuzibamba ngokungafanelekanga kunokubangela ukuphakamisa okungathandekiyo… Inkqubo kufuneka ibe nzima ngakumbi. Kuyacetyiswa ukuba ngaphakathi kuluhlu oluvumelekileyo lokuguquguquka, umgama wokubamba umxinwa ngokusemandleni, kwaye indibaniselwano yengqiniba ibekwe ngaphantsi komgca wecala le-barbell, ukuze uqinise i-latissimus dorsi ukunceda ukwabelana ngoxinzelelo lwe-psoas muscle (gcina le post kulo squat).
● Dibanisa iinyawo zakho ngaphandle kokushiya isikhewu, kwaye umbindi womxhuzulane wokuma ukwangaphantsi ngqo komgca wokuma kwentsimbi. Thatha umoya omninzi kwaye uzibambe, wolule amadolo kwaye ume nkqo, kwaye uthathe isigqibo ngokutsala ibarbell ngasemva. Ukuba uyenza ngokuchanekileyo, uya kuziva ngathi i-barbell iphume ngokwakho, kunokuba ibe ngamandla.
● Ukuba la manyathelo angentla enziwe ngokuchanekileyo, umzimba wakho uyomelela njenge-Dinghai Shenzhen, kwaye imvakalelo yokuchopha iyafana nokuphakamisa umlenze (awudingi kuphazanyiswa ukunikela ingqalelo kuzinzo lomzimba) . Ewe kunjalo, ayinguye wonke umntu onokuyifumana kwangoko le mvakalelo, ifuna ukuziqhelanisa rhoqo. Ngokukodwa kubantu abaneemeko eziguqukayo zamagxa, kunyanzelekile ukuba uthathe ixesha lokwandisa ubungqingqwa-oku akuchaphazeli kuphela umgangatho we-squat yakho, kodwa kuchaphazela nomgangatho wazo zonke ezinye iintshukumo ezisisiseko.
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Ixesha Post: Jul-27-2021