Bona abantu abaninzi besenza i-barbell squats xa befuna ukucofa i-foam pad eshinyeneyo (iphedi yamagxa), ibonakala ikhululekile ngokwenene.Kodwa okumangalisayo kukuba, kubonakala ngathi ngabaqalayo abasandula ukuziqhelanisa ne-squatting abasebenzisa ezo cushion.Iingcali zokomelela ezibetha amakhulu eekhilogram zeentsimbi zentsimbi nazo azinahempe.Ezo ngcali zikumgangatho wehlabathi ezihlala ziphakamisa amaxesha amaninzi ubunzima bazo, nokuba zigobe ibha yentsimbi, aziboni mntu wongeza umqamelo kwibarbell bar.Ngaba kukho naliphi na iqhinga?
Indlela echanekileyo ibaluleke kakhulu.Into ebizwa ngokuba yi-barbell shoulder pad ngokucacileyo isetyenziselwa uqeqesho oluthile lwe-squat.I-Dumbbell squat, i-Kettlebell squat, okanye i-barbell phezu kwe-squat ephezulu kunye ne-wine cup squat, ngokucacileyo akukho mfuneko yokusebenzisa ukhuseleko lwamagxa.Ngamanye amazwi, ekuqeqesheni i-squat, ngokuqhelekileyo kuphela i-barbell squat emva kwentamo kunye ne-squat phambi kwentamo iya kubandakanya ukusetyenziswa kokukhusela amagxa.
Yitsho intamo kuqala kwaye emva koko i-squat.I-squat yomlomo wesibeleko yangasemva yeyona ndlela iqhelekileyo ye-squat.Ingqwalasela ephambili ye-barbell yindawo ye-deltoid yomlomo wesibeleko yangasemva kunye ne-trapezius.Ukuba unamava oqeqesho lwamandla aphezulu, i-deltoid ye-shoulder (ikakhulukazi i-deltoid ephakathi kunye ne-back bundles) kunye ne-trapezius yomlomo wesibeleko ayisoloko ibuthathaka.Xa uphakamisa i-barbell, ukuba ubeka ibha ye-barbell kwi-deltoid yamazwe amabini (i-muscle ethambileyo kunye neqinile kwindawo ye-epiphyseal) kunye ne-trapezius (i-muscle ukusuka entanyeni ukuya ngasemva), kwaye usebenzise amandla amancinci ukuqinisa i-deltoid kwaye trapezius kancinci Bulge - ngokubanzi, akuyi kubakho ukuthamba okuqinileyo (isitshixo asikuko ukucinezela umqolo).Ukongeza, ungasebenzisa amandla entendeni ukuthwala inxalenye ye-excitation ye-barbell yoxinzelelo, enokuphelisa ngokupheleleyo ububele.
Kwaye squat phambi kwentamo.Ugxininiso lwe-barbell ye-neck squat ikakhulu ibandakanya i-tendon ye-deltoid yangaphambili kunye ne-clavicle, kunye nesundu esiphezulu esijikayo.Abantu abaninzi banomthamo olinganiselweyo we-deltoid anterior bundle, ekhokelela kuthamba olomeleleyo.Ngethamsanqa, ungasebenzisa izihlunu zengalo ezininzi ukunceda.Ngokubanzi, unokukhulula ububele (isitshixo asikucinezeli intamo).Ewe kunjalo, ukuba awungomzimba womzimba u-Xiaobai ongazange enze uqeqesho lwamandla, nokuba yi-deltoid, i-biceps okanye i-trapezius, kuyaqondakala ukusebenzisa ukhuselo lwamagxa kuqeqesho lwamandla okungena kwinqanaba lokuqala.
I-pad pad ichaphazela ulawulo lwe-barbell bar.Apha kufuneka sikukhumbuze ukuba ukusetyenziswa kwexesha elide legxalaba le-barbell squatting kuya kubangela ukuba umzimba ulahlekelwe ngumbono othile wokulinganisela (i-soft shoulder pad ihlunga uxinzelelo lwangempela).Ukongezelela, i-shoulder pad iya kuphakamisa i-barbell, eya kuba nefuthe ekuphunyezweni kwezenzo eziqhelekileyo.Ke ngoko, indlela engcono kukuqinisa uqeqesho lwamandla egxalabeni nasentanyeni, ukuze izihlunu ezityebileyo zikwazi ukwenza imisebenzi yoxinzelelo ngakumbi.
Kuyingozi ukuhamba unxibe ihempe.Okokugqibela, nokuba uyinkosi yokuqina kwezihlunu, zama ukungatswini kakhulu ngaphandle komzimba wakho ungasentla.Nangona izihlunu zakho zinokuthwala uxinzelelo olukhulu, ukuba awukhathali kancinci kwinkqubo yoqeqesho, ulusu lwakho luya kwenzakala ngenxa yokujikeleza kunye nokutyibilika kwebarbell, okuya kuchaphazela uqeqesho kwaye kukhokelela kusulelo.
Ixesha lokuposa: Jul-27-2021