Bona abantu abaningi benza ama-barbell squats lapho bedinga ukupheda i-foam pad ewugqinsi (iphedi yamahlombe), kubukeka benethezeke ngempela.Kodwa okuxakayo ukuthi kubukeka sengathi yizimfundamakhwela kuphela ezisanda kuzilolongela ukusebenzisa amakhushini anjalo.Ochwepheshe bokufaneleka abavimba amakhulu amakhilogremu ama-barbell nabo abanahembe.Labo chwepheshe bezinga lomhlaba abavame ukuphakamisa isisindo izikhathi eziningana, ngisho noma begoba ibha yensimbi, ababoni muntu engeza umcamelo kwi-barbell bar.Ingabe likhona iqhinga?
Indlela efanele ibaluleke kakhulu.Okubizwa ngokuthi i-barbell shoulder pad ngokusobala isetshenziselwa ukuqeqeshwa okukhethekile kwe-squat.I-Dumbbell squat, i-Kettlebell squat, noma i-barbell phezu kwe-squat ephezulu kanye ne-squat yenkomishi yewayini, kusobala ukuthi asikho isidingo sokusebenzisa ukuvikela ihlombe.Ngamanye amazwi, ekuqeqesheni i-squat, ngokuvamile kuphela i-barbell squat ngemuva kwentamo kanye ne-squat phambi kwentamo izobandakanya ukusetshenziswa kokuvikela ihlombe.
Isho intamo kuqala bese iqukula.I-posterior squat yomlomo wesibeletho iyindlela evamile kakhulu ye-squat.Ukugxila okuyinhloko kwe-barbell yisimo se-deltoid yomlomo wesibeletho yangemuva kanye ne-trapezius.Uma unolwazi lokuqeqeshwa kwamandla omlenze ophezulu, i-deltoid yehlombe (ikakhulukazi i-deltoid ephakathi nendawo yangemuva) kanye ne-trapezius yomlomo wesibeletho ngokuvamile ayibuthakathaka kakhulu.Lapho uphakamisa i-barbell, uma ubeka i-barbell bar ku-deltoid yamazwe amabili (umsipha othambile futhi oqinile endaweni ye-epiphyseal) kanye ne-trapezius (umsipha osuka entanyeni uye ngemuva), futhi usebenzise amandla amancane ukuze uqinise i-deltoid futhi i-trapezius kancane I-Bulge - ngokuvamile, ngeke kube khona ukuzwela okuqinile (isihluthulelo awukona ukucindezela umgogodla).Ngaphezu kwalokho, ungasebenzisa amandla entendeni ukuthwala ingxenye ye-excitation ye-barbell pressure, engaqeda ngokuphelele ububele.
Futhi squat phambi kwentamo.I-barbell focus ye-neck squat ikakhulukazi ihlanganisa i-tendon ye-deltoid yangaphambili kanye ne-clavicle, kanye nesundu esiphendukela phezulu.Abantu abaningi banevolumu elinganiselwe ye-deltoid anterior bundle, okuholela ekuthambekeni okuqinile.Ngenhlanhla, ungasebenzisa imisipha yengalo eyengeziwe ukusiza.Ngokuvamile, ungakwazi futhi ukukhulula ububele (ukhiye awukona ukucindezela intamo).Impela, uma ungumuntu ongenanyama u-Xiaobai ongakaze enze ukuqeqeshwa kwamandla, noma ngabe i-deltoid, i-biceps noma i-trapezius, kuyaqondakala ukusebenzisa ukuvikela ihlombe ekuqeqesheni amandla ezingeni lokungena ekuqaleni.
Iphedi yehlombe ithinta ukulawulwa kwe-barbell bar.Lapha kufanele sikukhumbuze ukuthi ukusetshenziswa kwesikhathi eside kwe-shoulder pad ye-barbell squatting kuzobangela ukuthi umzimba ulahlekelwe umqondo othile wokulinganisa (i-soft shoulder pad ihlunga ingcindezi yangempela).Ngaphezu kwalokho, i-shoulder pad izophakamisa i-barbell, ezoba nomthelela ekusetshenzisweni kwezenzo ezijwayelekile.Ngakho-ke, indlela engcono ukuqinisa ukuqeqeshwa kwamandla ehlombe nentamo, ukuze imisipha ecebile ikwazi ukwenza imisebenzi eminingi yokunciphisa.
Kuyingozi ukuhamba ungagqokile.Okokugcina, noma ngabe uyingcweti yokuqina kwemisipha, zama ukungakhilithi kakhulu ngaphandle komzimba wakho ongaphezulu.Nakuba imisipha yakho ingathwala ingcindezi enkulu, uma unganaki kancane ekuqeqesheni, isikhumba sakho sizolimala ngenxa yokujikeleza nokushelela kwe-barbell bar, okuzothinta ukuqeqeshwa futhi kuholele ekuthelelekeni.
Isikhathi sokuthumela: Jul-27-2021