Tseba Tsamaiso Ena: Barbell Back Squat

Litaba

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Boima bo bokae bo ka uena squat? Barbell back squat, le boima ba 'mele boo u ka bo etsang le bona, ke e' ngoe ea litekanyetso tsa khauta tseo ho ikoetlisa ho lekanyetsoang ka tsona. (Feela kamoo palo ea li-chin-ups eo u ka e etsang e bua haholo ka hore na u lekane hakae-ithute mokhoa oa ho tseba ho falla hoo hape.) Empa ka ntle ho litokelo tsa ho ithorisa, ho falla hona ho na le melemo e meng ea bohlokoa. "Li-squats tsa morao ke e 'ngoe ea mehato e metle ka ho fetisisa eo u ka e etsang bakeng sa khapo e betere. Empa li boetse li sebetsa li-quads, li-core, li-hamstrings le mokokotlo oa hau," ho bolela Alyssa Ages, mokoetlisi Uplift Studios, Epic Hybrid Training le Global Strongman Gym e New York City.

Haeba ha o e-so ho etse motsamao ona pele, qala ka tšepe e se nang letho kapa phala ea PVC kapa lefielo la mafielo ho fihlela u ithuta mokhoa oa motsamao, ho eletsa Mehla. Hang ha u se u itokiselitse ho eketsa boima ba 'mele, etsa joalo ka 10-pound increments. Tšoara motsoalle kapa mokoetlisi setsing sa boikoetliso 'me u ba kope ho "u bona" ​​(ke hore, emela haeba u ka nahana hore na u ka sebetsana le boima bo bokae' me u hloka thuso hore u boele u phunyeletse) kapa u shebe foromo ea hau lekhetlo la pele ha u leka . Lilemo li eletsa ho sebetsa li-set tsa 2-3 tsa reps tse 5-6 ho ea kemisong ea hau hang kapa habeli ka beke. (Ha u fumane squats e lekaneng? Leka ho ikoetlisa ka metsotso e 6 ho feta moo.)

Taba ea mantlha, tseba hore ha ua lokela ho tšaba boima bo boima. Ebe u latela mehato ena e bonolo ho khokhothela barbell morao squat u le mong.

A Kena ka mohahong ebe u ipeha boemong hore bareng e be lisenthimithara tse 'maloa ka tlase ho mokokotlo oa mokokotlo oa hau. Beha matsoho a hau hole le kantle, ka ntle ho mahetla a hao, litsoeng li supile ka ho otloloha.

B Tloha mohahong o kentse bare ka mokokotlong 'me u eme u otlolotse maoto ka bophara ba mahetla (boemo ba hau bo ka ba bophara kapa ba tšesaane ho ipapisitse le ho tenyetseha ha hao le hore na maoto a hao a malelele hakae).

C Inhale (u se ke ua tsoa moea ho fihlela u khutlela boemong bona bo otlolohileng), ikopanya le mokokotlo oa hau, 'me u qale squat ka ho romella mokokotlo oa hau morao joalo ka ha eka u tla lula setulong; mangole a hau a tla atoloha ho ea mahlakoreng ho lumella botebo bo boholo ho squat. Boloka 'mele oa hao o totobetse, u boloke sefuba sa hau se sa oele pele. Lieta li lula li hokahane le fatše nako eohle. Tsoela pele ho theoha ho fihlela mokokotlo oa hau o theohela ka tlas'a lengole la hao (u ka 'na ua utloa batho ba bitsa sena "ka tlaase ho parallel" kapa "ho senya ho tšoana.")

Khutlela ho qala ka ho tobetsa lirethe tsa hao le ho khanna letheka la hao le otlolohile, ho boloka sefuba sa hao se otlolohile le mokokotlo oa hau o kaholimo o tiile khahlanong le bare. Khutlisetsa bara bareng, e tsoe, u phete.

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