Ko barbell squats inoda mapendekete?

Wona vanhu vazhinji vachiita barbell squats pavanenge vachida kupedha gobvu furo pad (mapfudzi pad), zvinotaridzika zvakanaka.Asi zvinoshamisa, zvinoita sekunge vadiki vachangobva kudzidzira kukwenya vari kushandisa macushion akadaro.Vanamazvikokota vezvekusimbisa muviri vanovharira mazana emakirogiramu emabhero havanawo hembe.Idzo nyanzvi dzepasi rose dzinowanzosimudza uremu hwadzo kakawanda, kunyangwe vakakotamisa bhara, havaoni munhu achiwedzera cushion pabhawa.Pane chinyengeri here?

Nzira yakarurama inokosha zvikuru.Iyo inonzi barbell shoulder pad zviri pachena kuti inoshandiswa kune chaiyo squat kudzidziswa.Dumbbell squat, Kettlebell squat, kana barbell pamusoro pepamusoro squat uye waini mukombe squat, zviri pachena kuti hapana chikonzero chekushandisa kudzivirirwa kwepafudzi.Mune mamwe mazwi, mukudzidzira squat, kazhinji chete barbell squat mushure memutsipa uye squat pamberi pemutsipa ichabatanidza kushandiswa kwekudzivirira kwefudzi.

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Tanga wataura mutsipa wozokwenya.Posterior cervical squat ndiyo inowanzozivikanwa ye squat.Chinonyanya kukoshesa chebarbell ndiyo nzvimbo ye posterior cervical deltoid uye trapezius.Kana iwe uine ruzivo rwekudzidzira simba remakumbo epamusoro, pfudzi deltoid (kunyanya pakati uye kumashure deltoid bundles) uye cervical trapezius kazhinji haina kusimba.Paunenge uchisimudza barbell, kana iwe ukaisa barbell bar pane bilateral deltoid (iyo yakapfava uye yakasimba tsandanyama munzvimbo ye epiphyseal) uye trapezius (mhasuru kubva pamutsipa kuenda kumashure), uye shandisa simba shoma kuomesa deltoid uye. trapezius zvishoma Bulge - kazhinji, hapazovi nehunyoro hwakasimba (kiyi haisi yekutsikirira musana).Mukuwedzera, iwe unogona zvakare kushandisa simba remuchindwe kutakura chikamu chebarbell pressure excitation, iyo inogona kubvisa zvachose unyoro.

Uye squat pamberi pemutsipa.Iyo barbell inotarisa yemutsipa squat inonyanya kusanganisira anterior deltoid tendon uye clavicle, pamwe chete nechepamusoro chepamusoro.Vanhu vazhinji vane huwandu hushoma hwe deltoid anterior bundle, zvichikonzera hunyoro hwakasimba.Neraki, iwe unogona kushandisa mamwe mamhasuru emaoko kubatsira.Kazhinji, iwe unogona zvakare kusunungura hunyoro (kiyi haisi yekutsikirira mutsipa).Ehe, kana iwe usiri wenyama kusimba Xiaobai uyo asina kumbobvira aita kudzidziswa kwesimba, ingave iri deltoid, biceps kana trapezius, zvinonzwisisika kushandisa kudzivirirwa kwepapfudzi yekupinda-chikamu kudzidziswa kwesimba mukutanga.

Iyo pfudzi yepafudzi inokanganisa kutonga kwebarbell bar.Pano tinofanira kukuyeuchidza kuti kushandiswa kwenguva refu kwepafudzi repafudzi rebarbell squatting kuchaita kuti muviri urasikirwe neimwe pfungwa yekuenzanisa (iyo yakapfava pad pad inosefa kunze kwekumanikidza chaiko).Uye zvakare, iyo fudzi pad inosimudza iyo barbell, iyo ichavawo nemhedzisiro pakuitwa kwemaitiro akajairwa.Naizvozvo, nzira iri nani ndeyekusimbisa kudzidziswa kwesimba kwepfudzi nemutsipa, kuitira kuti mhasuru dzakapfuma dziite mamwe mabasa ekudzvinyirira.

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Zvine ngozi kuenda usina hembe.Chekupedzisira, kunyangwe iwe uri muscular fitness master, edza kusakwesha zvakanyanya usina muviri wako wepamusoro.Kunyangwe tsandanyama dzako dzinogona kutakura kudzvinyirirwa kukuru, kana iwe usina hanya zvishoma mukudzidzira, ganda rako richakuvadzwa nekuda kwekutenderera uye kutsvedza kwebarbell bar, izvo zvinokanganisa kudzidziswa uye kunyange kutungamirira kuhutachiona.


Nguva yekutumira: Jul-27-2021