No ke aha ʻo ka Barbell Back Squat ʻO ia kekahi o nā hoʻoikaika ikaika i waho loa

Anter

• Nā Pōmaikaʻi Barbell Back Squat a me nā ʻano
• Pehea e hana ai i kahi Barbell Back Squat
• Nānā no

Aia kekahi kumu e aloha nā poʻe āpau e kamaʻilio e pili ana i nā squats: He mea pepehi kanaka lākou i ka neʻe no ka pā ʻana i kou kino āpau a me ke kumu. Aia kekahi mau ʻano miliona, a hiki iā ʻoe ke loaʻa kahi hoʻomaʻamaʻa maikaʻi inā hoʻohui ʻoe i ka kaupaona ʻaʻole paha.

ʻO ka mea i ʻōlelo ʻia, ʻo ka barbell back squat (i hōʻike ʻia ma aneʻi e ka mea hoʻomaʻamaʻa NYC ʻo Rachel Mariotti) ʻo ia ka squat OG e pono ai ʻoe e ʻike (a aʻo e aloha). ʻO ia kekahi o nā neʻe nui ʻekolu i ka hāpai uila, kahi mea nui o ke kino, a he mea nui no kēlā me kēia mea e makemake e ʻike he loea i ka lumi kaupaona. (E nānā: Hoʻomaʻamaʻa ka Barbell i kēlā me kēia wahine e pono ai e haku i ka hale hoʻoikaika kino)

"ʻO ka squat hope kekahi o-inā ʻaʻole ka-nā hoʻolālā maikaʻi loa no ka hoʻomohala ʻana i ka ikaika a me nā mākala i nā wāwae, ka pahu, a me ke kua, "wahi a Jordan Feigenbaum, M.D., ka mea hoʻokumu o Barbell Medicine a me ka Certified Strength and Conditioning Specialist.

Nā Pōmaikaʻi Barbell Back Squat a me nā ʻano

ʻO ka squat hope (e hoʻohana ana paha i ke kūlana pā kiʻekiʻe a i ʻole ke kūlana pae haʻahaʻa) e ʻae iā ʻoe e hoʻohana i nā kaupaona kaumaha i hoʻohālikelike ʻia i kahi squat mua, squat overhead, a i ʻole ka squat variation e hoʻohana ana i kahi ʻāpana o nā pono hana (e like me kettlebells, dumbbells, a ʻeke ʻeke one), wahi a Kauka Feigenbaum.

"Hoʻohui ʻia, nui ke ʻano o ka neʻe i hoʻohana ʻia i ka squat hope," i ʻōlelo ai ʻo ia. "ʻO ia, a me ka mea hiki ke hoʻouka i ka nui o ke kaupaona hoʻohui e hana i kahi haʻuki e hoʻomaʻamaʻa pono i ka nui o nā mākala i ka manawa like." A ʻoi aku ka nui o nā mākala e ʻāpono ʻia e like me ka manawa kūpono e kūkulu i ka ikaika hou, puhi i nā calorie hou aku, a manaʻo e like me ka badass holoʻokoʻa i ka hale hoʻoikaika kino. (ICYDK, ʻoi aku ka nui o nā mānoanoa ma luna o kou kino ʻo ia hoʻi ke kuni ʻoe i nā mea hou aku i ka maha. ʻO ia wale nō kekahi o nā kumu he nui e hāpai i nā kaupaona kaumaha.)

No ka squat back-bar kiʻekiʻe, kau i ka pā ma luna o nā mākia trapezius me kahi manamana lima a puni (e like me ka hana ʻana i ka lima a puni ka pae). Hāʻawi kēia kau i ka ʻaukā iā ʻoe e mālama i kou kino iʻoi aku ke kiʻekiʻe ma o ka neʻe ʻana, wahi a Dr. Feigenbaum.

No ke kuʻekuʻe wāwae haʻahaʻa, e kau i ka pā ma nā deltoids hope (nā ʻiʻo poʻohiwi hope) ma lalo o ka ʻāʻī poʻohiwi me ka paʻa ʻole ʻana (nā manamana lima ma ka ʻaoʻao like me ke koena o kou manamana lima). Koi aku paha kēia kau iā ʻoe e leʻa i mua o kahi kiʻekiʻe-pae.

Ua hauʻoli paha kāu quads? Mākaukau, hoʻonohonoho, squat. (Akā ma mua o kou hoʻāʻo ʻana i kekahi mea, heluhelu i ke alakaʻi o kēia mea hoʻomaka i ka hāpai ʻana i nā kaupaona.)

Pehea e hana ai i kahi Barbell Back Squat

A. Inā hoʻohana i ka ʻūhā squat, hele i luna i ka pā a kūlou i lalo, e kū ana me nā wāwae ma lalo pono o ka pahu i hoʻopaʻa ʻia a kūlou nā kuli, hoʻomaha i ka pa ma nā pahele a i ʻole nā ​​deltoids hope. E hoʻopololei i nā wāwae e wehe i ka pā, a lawe i 3 a i ʻole 4 mau ʻanuʻu i hope a hiki i kou manawa e heʻe ai.

B. Kū me nā wāwae poʻohiwi ākea a ua huli nā manamana wāwae he 15 a 30 mau kekelē. E hoʻokiʻekiʻe i ka umauma a e hanu hohonu i loko.

C. Ke hoʻomau pololei a hoʻopaʻa ʻia, e hoʻopili i nā pūhaka a me nā kuli e hoʻohaʻahaʻa i loko o ka squat, nā kuli e hahai pololei ma luna o nā manamana wāwae. Inā hiki, hoʻohaʻahaʻa a hiki i nā ʻūhā e pili ana i 1 ʻīniha ma lalo like (i ka papahele).

D. Ke mālama nei i ka abs, hoʻokau i ka pūhaka i mua a pahu i ka waena waena e hoʻoponopono i nā wāwae e kū, e ʻū ana i ke ala i luna.

E hoʻāʻo iā 8 a 12 reps, a i ʻole ʻoi aku ka liʻiliʻi inā hana i nā seti liʻiliʻi me nā kaupaona kaumaha.

Nā ʻōlelo aʻoaʻo a Barbell Back Squat Form

• No nā squats i hope, mālama i ka hope i ka laka ʻia ma ke kūlana anatomical maʻamau-mai hoʻopaʻa a hoʻopuni i ka hope.
• Mai ka lalo, e hoʻopaʻa paʻa i kou abs no laila piʻi aʻe nā poʻohiwi a me nā pūhaka i ka helu like i ka piʻi ʻana. (E noʻonoʻo e "hoʻokuke i kāu luʻu mai ka lalo.")
• Inā hele mai kou kuʻekuʻe wāwae, ʻoi aku ka lōʻihi o kāu kaulike a pono ʻoe e noho hou i loko o kou pūhaka. Inā piʻi mai kou manamana wāwae, ua lōʻihi loa kou koena a pono ʻoe e hoʻokuʻu i kou mau kuli i mua ma ke ala i lalo.
• E hoʻopaʻa i kou mau maka i kahi kiko ma kahi o 3 a 6 mau kapuaʻi i mua ou i ka honua (ma mua o ke aniani a i ka nānā ʻana i luna). Kōkua kēia i ka mālama ʻana i ka ʻāʻī i kahi kūleʻa a hāʻawi iā ʻoe i kahi kiko kuhikuhi no ke kaulike.

Nānā no