Kodi ma barbell squats amafunikira mapewa?

Onani anthu ambiri akuchita ma barbell squats akafuna kupukuta thovu (pamapewa), zikuwoneka bwino.Koma chodabwitsa n’chakuti, n’zoonekeratu kuti ndi ongoyamba kumene amene angochita kumene kugwada amene amagwiritsa ntchito makhushoni otere.Akatswiri olimbitsa thupi omwe amaletsa ma kilogalamu mazana a ma barbell nawonso alibe malaya.Akatswiri apamwamba kwambiri padziko lonse lapansi omwe nthawi zambiri amakweza kulemera kwawo kangapo, ngakhale atapinda chotchinga, samawona wina akuwonjezera khushoni pa barbell bar.Kodi pali chinyengo chilichonse?

Njira yolondola ndiyofunika kwambiri.Chomwe chimatchedwa barbell shoulder pad mwachiwonekere chimangogwiritsidwa ntchito pa maphunziro apadera a squat.Dumbbell squat, Kettlebell squat, kapena barbell pamwamba pa squat ndi kapu ya vinyo, mwachiwonekere palibe chifukwa chogwiritsa ntchito chitetezo cha mapewa.Mwa kuyankhula kwina, mu maphunziro a squat, kawirikawiri ndi barbell squat kumbuyo kwa khosi ndi squat kutsogolo kwa khosi kudzaphatikizapo kugwiritsa ntchito chitetezo cha mapewa.

Nenani khosi kaye kenako squat.Kusweka kwapakhomo lachiberekero ndi njira yodziwika kwambiri ya squat.Cholinga chachikulu cha barbell ndi malo a posterior cervical deltoid ndi trapezius.Ngati muli ndi chidziwitso cha maphunziro apamwamba a mphamvu ya miyendo, mapewa a deltoid (makamaka pakati ndi kumbuyo kwa deltoid mitolo) ndi khomo lachiberekero trapezius nthawi zambiri sakhala ofooka kwambiri.Mukakweza barbell, ngati mumayika barbell pamphepete mwa deltoid (minofu yofewa ndi yolimba mu malo a epiphyseal) ndi trapezius (minofu yochokera pakhosi kupita kumbuyo), ndikugwiritsa ntchito mphamvu pang'ono kuti muyimitse deltoid. trapezius pang'ono Bulge - nthawi zambiri, sipadzakhala chifundo champhamvu (kiyi si kukanikiza pa msana).Kuphatikiza apo, mutha kugwiritsanso ntchito mphamvu ya kanjedza kunyamula mbali ya barbell pressure excitation, yomwe imatha kuthetseratu kukoma mtima.

Ndipo squat patsogolo pa khosi.Mitsempha ya barbell ya squat ya khosi makamaka imaphatikizapo anterior deltoid tendon ndi clavicle, komanso chikhatho chotembenukira mmwamba.Anthu ambiri amakhala ndi mitolo yocheperako ya deltoid anterior bundle, zomwe zimapangitsa kuti azikhala mwachifundo.Mwamwayi, mutha kugwiritsa ntchito minofu yambiri yamkono kuti muthandizire.Nthawi zambiri, mutha kutsitsanso kukoma mtima (kiyi si kukanikiza khosi).Zachidziwikire, ngati ndinu wopanda thupi lolimba Xiaobai yemwe sanachitepo zolimbitsa thupi, kaya ndi deltoid, biceps kapena trapezius, ndizomveka kugwiritsa ntchito chitetezo pamapewa pophunzitsa mphamvu zolowera koyambirira.

Paphewa paphewa imakhudza kuwongolera kwa barbell bar.Apa tiyenera kukukumbutsani kuti kugwiritsa ntchito nthawi yayitali paphewa la barbell squatting kumapangitsa kuti thupi lizitaya mphamvu (zofewa zofewa zimasefa kukakamiza kwenikweni).Kuphatikiza apo, paphewa paphewa adzakweza barbell, zomwe zidzakhudzanso kukhazikitsidwa kwa machitidwe oyenera.Chifukwa chake, njira yabwino ndikulimbitsa kulimbitsa mapewa ndi khosi, kuti minofu yolemera igwire ntchito zambiri zochepetsera.

Ndizowopsa kukhala wopanda malaya.Pomaliza, ngakhale mutakhala katswiri wolimbitsa thupi, yesetsani kusachita masewera olimbitsa thupi popanda kumtunda kwanu.Ngakhale kuti minofu yanu imatha kupirira kupanikizika kwakukulu, ngati simusamala pang'ono pochita maphunziro, khungu lanu lidzavulazidwa chifukwa cha kusinthasintha ndi kutsetsereka kwa barbell bar, zomwe zingakhudze maphunziro komanso ngakhale kuyambitsa matenda.