Otú kwesịrị ekwesị na rụọ ọrụ nke ọma ịrụ squats na a barbell on ubu gi

Otu n'ime ndị kasị mkpa omume bodybuilders atụle squats ya n'ubu ya. Ha nwere ike mepụta ma ndị ikom ma ndị inyom. Dabere na ebumnobi Usoro nke itukwu-acha ọkụ ga-agbanwe. Squats na a barbell on ubu gi na-amanye ịrụ ọrụ nke uru ahụ nke na apata na ike. Squatting ụzọ dị iche iche, ị nwere ike imipu elu dị iche iche akụkụ ahụ.

Ozugbo ị ga-aṅa ntị n'ihe kwesịrị ekwesị mmega. Usoro squats kwesịrị enweghị ntụpọ, n'ụzọ kwesịrị ekwesị ihe ọjọọ. Ndị nwere nkwonkwo nsogbu, ị kwesịrị ị na-arịọ maka tupu oge na ọkachamara.

Iji zere mmerụ nke nkwonkwo, ọ dị mkpa inye ndị ọzọ oge iji kpoo ahụ ọkụ. Ọ ga-iso nke a ọnụ ọgụgụ nke na-eru nso na a zuru ezu ọnụ ọgụgụ buru ibu nke repetitions, arọ kwesịrị obere (i nwere ike squat na a oghere stampụ). Dị otú ahụ kpo oku "malite" ọbara na ụkwụ nkwonkwo na-akwadebe ihe oké nchegbu.

ndụmọdụ bara uru

1. Igosi squats na a barbell on ubu gi, jide n'aka na iji ákwà maka na ikpere na arọ egwuregwu belt.

2. Always isana arọ na mmanya akpọchi, n'ihi na ọ bụ ike ịrụ n'ụzọ ziri ezi squats na pancakes, mere anya dị iche iche ntụziaka.

3. The isi na-arụ squats na a barbell on ubu gi bilie, na n'anya na-eduzi elu. Tụgharịa gị isi bụ ekwesighi - mmanya ga-amalite ịdabere n'otu akụkụ.

4. Ọ bụrụ na n'oge omumu e nwere a ụfụ, ozugbo kwụsị squats. Ị na-agbali iji nọgide na - ikekwe adọwa muscle ma ọ bụ akaị.

5. oge a Ụlọ Nzukọ Alaeze na-emekarị nwere a pụrụ iche etiti maka itukwu-acha ọkụ. Ọ bụrụ na a etiti na-bụchaghị na-arụ ọrụ na a onye, na-eme squats. Insurance Usoro: ma ọ bụrụ na-arụ squats ike nwere elu, ọ dị mkpa ka ebuli ya site na-ejide na onu. Jide na-eme egwuregwu ga-adị ka ogologo dị ka ọ na-etinye mmanya na ogbe.

Usoro squat

1. The ụkwụ na-ubu obosara iche (i nwere ike ịgbanwe ọnọdụ nke ụkwụ, dabere na bipụta nzube).

2. The mmanya ga na-edina na trapeze, pupụtara otú emechi.

3. Igosi na squat ruo mgbe thighs ẹbiet na n'ala. Ọ bụrụ na nsogbu - ọ bụ na-emebi ahụ gluteal uru (eg, nwanyi), ụkwụ ga-enịm wider, na ịrụ squats ka ala dị ka o kwere omume.

4. Repulsion mgbe eweli mkpa iji na-emepụta ikiri ụkwụ na-adịghị na mkpịsị ụkwụ. Mgbe ụfọdụ, ndị ụkwụ akwara na-adịghị zuru ezu na-akwadebe ndị dị otú ahụ a na ibu, na ikiri ụkwụ gawa n'ala. Igosi squats na a barbell on ubu gi na mkpịsị ụkwụ-adịghị atụ aro. Ị nwere ike tinye a isi (eg, pancakes) n'okpuru n'ikiri ụkwụ. Na-elekọta na unit daghi n'otu oge na-atụ, na-azụ gị ọtọ.

5. Beginners kwesịrị ịrụ squats na ala ibu ihe abụọ ọnwa atọ (eme dịkarịa ala ugboro abụọ a izu). Mgbe ahụ, uru ahụ ga na-esiwanye ike ezuru, na i nwere ike na-amalite dịkwuo arọ.

6. Unu na-eji pad n'okpuru mmanya. Ịpụta ihe ọ na-eyi a T-uwe elu ma ọ bụ sweatshirt (ozugbo abụọ ma ọ dị mkpa). Na ọ bụghị otú na-ekpo ọkụ n'oge omumu, nwere ike tupu-ịkpụ aka uwe.