ʻO Barbell squats

Nā hana Barbell

Hana ʻoe i ka squats barbell? Inā ʻaʻole ʻoe i koho i kahi manaʻo e like me kēia, aia nō ʻoe i ka manawa no ka mea kānalua ʻoe e hoʻokō i nā hopena maikaʻi. ʻIke mākou he ʻāpana mau nā squats i nā hoʻomaʻamaʻa kūpono ʻana i ka paʻakai, me ka ʻokoʻa o ka lauwili, ʻaʻole mākou e luhi.

No laila, i kēia lā ua koe mākou me ka poʻe e hoʻohana i ka pā a like me ia, hāʻawi pū lākou iā mākou i nā mea maikaʻi ʻole āu e ʻike ai. E ʻike mua ʻoe ʻo ia nā wahi i hana nui ʻia me kēia hana a pehea ʻoe e hana pono ai iā lākou. Ua hoʻomaka mākou!

He aha ka hana a ka barbell squats

ʻO ka mea mua ke pili i ka squat, ka mea e hana ana mākou mai ka minute hoʻokahi ka quadriceps. ʻOiai he ʻoiaʻiʻo ʻo ke kino lalo kekahi o nā mea protagonist i ka nui. ʻOiai kēia, he ʻoiaʻiʻo ka nui o ka poʻe e manaʻoʻiʻo ana he hoʻoikaika wale ia no nā wāwae ʻaʻole. ʻIke mākou ma mua o kēia wahi, pili pū ka lumbar a me ke kua. I kēia ala, pono mākou i kahi hoʻokō maikaʻi e hiki ai ke ʻoliʻoli i kahi hoʻoikaika pololei. ʻO ia ke kumu e hiki ai iā mākou ke hoʻohui i ke kula kiʻekiʻe e pili pū ana hoʻi i nā mākala hope o nā ʻūhā a i ʻole nā ​​mea lawe ʻino a me nā ʻōpū.

ʻO Barbell squat

ʻO nā hemahema maʻamau a mākou e hoʻoponopono ai

ʻO kekahi o nā hemahema a mākou e hōʻalo mau ai i ka hana ʻana i nā squats e lawe i ka pahu i mua. I kekahi manawa, ma muli o ka pā, hana mākou i nā poʻohiwi e neʻe i mua, kahi e hōʻike ai ʻaʻole ka hope i kāna kūlana maikaʻi loa. No laila pono mākou e iho i lalo me kahi kua pololei me ka ʻole o ke hoʻopaʻa ʻana. ʻOiaʻiʻo, ke iho nei ʻaʻole i ʻoi aku ke kuli i nā wēlau o nā wāwae. ʻAʻole hoʻi ʻoe e hui pū i kou mau kuli ke iho i lalo a ʻoi aku ka liʻiliʻi ke piʻi aʻe. ʻOiai ʻo ia kekahi o nā hewa pinepine pinepine a pono mākou e hōʻalo i nā koina āpau e hoʻohana pololei i kā mākou hoʻomaʻamaʻa a e makaʻala mau ko mākou kino.

ʻO kekahi mea nui e pono ai ka hoʻopuka o ka iho. ʻAʻole hele haʻahaʻa kekahi poʻe a haʻahaʻa hoʻi kekahi. No laila, pono mau ʻoe e mālama i kahi ʻenehana kaulike. Hiki ke hoʻopili ʻia ka hoʻoulu ʻana i ka mākala i kēia kaʻina hana, no laila inā ʻoe he mea hoʻomaka ʻoi aku ka maikaʻi o ka lawe ʻole ʻana i ke kaumaha. Ke hoʻohaʻahaʻa i nā ʻūhā e like lākou me ka honua. Ma kēia ala ʻike ʻoe i ka hoʻomaka ʻana o nā glute e hana i kā lākou hana, me ka hoʻopoina ʻole i nā quadriceps a me nā poʻe ʻē aʻe.

He aha ke ʻano hana ʻoi loa no ka squatting ʻana me ka barbel

Ma hope o ka ʻike ʻana i nā hemahema maopopo iā mākou pono mākou e pili i nā neʻe pololei a haʻalele i nā ʻano kānalua āpau. No kēia kumu, e hoʻokō i kahi ʻenehana maikaʻi, lawe pū ia i nā ʻanuʻu ʻokoʻa, maʻalahi i kēlā me kēia hihia, akā pono maoli nō e like me ka hiki.

  • Kū mākou i ka paʻa ʻana i ka pā me nā lima ʻelua. Pono e kaulike ke kaumaha o ia mea i hiki ai iā mākou ke neʻe pololei.
  • ʻAʻole wehe nā kuli a me nā wāwae i ka nui akā i kahi kūlana hōʻoluʻolu a kūlohelohe, e hōʻalo nei i nā hakakā ma nā wahi ʻelua.
  • E iho ʻoe i lalo i ka mālama pololei ʻana i kou kua, me ka ʻole o ka ʻānai ʻana i mua me kou poʻohiwi.
  • E hoʻomanaʻo ʻaʻole pono e hoʻopili nā kuli a kokoke paha. No laila pono mākou e hoʻomaʻemaʻe i luna a i lalo o ka neʻe. I mea e hōʻalo ai i ka neʻe ʻana a ʻaʻole wale o nā kuli, akā ʻo nā kuʻekuʻe wāwae pono ʻole ke pelu i kēlā me kēia manawa.

I kēia manawa ua ʻike ʻoe i kahi mea hou aʻe, kekahi o nā hana nui i hiki iā ʻoe ke kau i ka hoʻomaʻamaʻa ma kahi ala maʻalahi. Hoʻololi mau iā ia i kāu pono ponoʻī.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

*

*

  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.