Iibhola zeBarbell

Ukuzilolonga kukaBarbell

Ngaba niyayenza i-barbell squats? Ukuba awukakhethi umbono onje, usenalo ixesha kuba ngaphandle kwamathandabuzo uya kuzuza iziphumo ezintle. Siyazi ukuba ii-squats zihlala ziyinxalenye yalo naluphi na uqeqesho oluxabisa ityuwa yalo, ngaphandle kokuba zahlukahlukene kakhulu, asisayi kuze sidikwe.

Ke ngoko, namhlanje sishiywe ngabo basebenzisa ibha kwaye ngenxa yoko, basinika izibonelelo ezingapheliyo ekufuneka uyazi. Kuqala uya kufumanisa Yeyiphi eyona mimandla isebenza kakhulu kulo msebenzi nendlela ekufuneka uzenze ngokuchanekileyo. Saqala!

Isebenza njani i-barbell squats

Kuqala kwinto yonke xa kufikwa kumba wokuba kufuneka squat, yeyiphi Siza kusebenza ukususela kumzuzu omnye zii-quadriceps. Nangona kuyinyani ukuba umzimba ongezantsi yenye yeempawu eziphambili ngokubanzi. Ngaphandle koku, kuyinyani ukuba abantu abaninzi bakholelwa ukuba ngumthambo wemilenze kuphela hayi. Sele sibona ukuba ukongeza kule ndawo, i-lumbar kunye nomva nazo zibandakanyeka kakhulu. Ngale ndlela, kufuneka sihlale sinokuphunyezwa okuhle ukuze sikwazi ukonwabela umthambo ochanekileyo. Kungenxa yoko le nto sinokongeza ukuba njengasesekondari ikwabandakanya izihlunu ezingasemva zamathanga okanye abo bathimbe kunye nezisisu.

IBarbell squat

Iimpazamo ezisisiseko ekufuneka sizilungisile

Enye yeempazamo ekufuneka siziphephe xa sisenza squats kukuzisa umphambili phambili. Ngamanye amaxesha, ngenxa yebha, senza amagxa ukuba aqhubele phambili ngakumbi, okuthetha ukuba umva awukho kwimeko yawo elungileyo. Ke kuya kufuneka sihle ngomqolo othe ngqo ngaphandle kokuwu-arch. Ewe kunjalo, xa usiya ezantsi emadolweni awadluli kwiingcebiso zeenyawo. Kwaye akufuneki udibanise amadolo akho xa usihla kwaye ungaphantsi xa unyuka. Kuba yenye yezona mpazamo zixhaphakileyo kwaye kufuneka siziphephe ngazo zonke iindleko ukuze sisebenzise ngokuchanekileyo uqeqesho lwethu kwaye umzimba wethu uhlala ulumkile.

Into eyimfuneko nayo ngumba wokuhla ngokwako. Abanye abantu abahambi ngokwaneleyo kwaye abanye bayehla kakhulu. Ke, uhlala uhlala ugcina ubuchule bakho bulungelelene. Ukwenza kusebenze izihlunu kunokuchaphazeleka kule nkqubo, ke ukuba ungumqali kuhlala kungcono ungathathi ubunzima obuninzi. Xa behlisa amathanga kufuneka bahambelane nomhlaba. Ngale ndlela uyazi ukuba ubuqhophololo sele buqalile ukwenza umsebenzi wabo, ngaphandle kokulibala ii-quadriceps kunye nabanye.

Yeyiphi indlela ebalaseleyo yebarbell squat?

Emva kokubona iimpazamo, siyacaca ukuba kufuneka sibheje kwiintshukumo ezichanekileyo kwaye sishiye ngasemva zonke iintlobo zamathandabuzo. Ngesi sizathu, ukwenza ubuchule obufanelekileyo, kudibanisa amanyathelo ahlukeneyo, alula nangayiphi na imeko, kodwa aluncedo ngokupheleleyo:

  • Siphakama sibambe ibar ngokuqinileyo ngezandla zozibini. Ubunzima bayo kufuneka bulungelelaniswe ukuze sikwazi ukuhamba ngokuchanekileyo.
  • Omabini amadolo neenyawo awavuli kakhulu kodwa kwindawo entle kunye nendalo, kuthintela ukungavisisani kwezi ndawo zombini.
  • Uya kuhla ngokugcina umqolo wakho uthe tye, ngaphandle kokuzingela phambili ngamagxa akho.
  • Khumbula ukuba amadolo akufuneki aphathe okanye asondele. Ke kufuneka senze intshukumo yokucoceka nokuhla. Ukuphepha ukunyanzela iintshukumo kwaye hayi kuphela emadolweni, kodwa kunye namaqatha angafanele agobe nangaliphi na ixesha.

Ngoku uyazi kancinci, enye yeyona mithambo iphambili onokuyenza ngendlela elula. Ngamaxesha onke uhlengahlengisa iimfuno zakho.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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