Kodi mumayendetsa bwanji ma squats? -Hongxing

Kudziwa bwino Squat Rack: Chitsogozo Chokwanira cha Njira Yoyenera Yokwera

M'malo ophunzitsira mphamvu, ma squats amaima ngati masewera olimbitsa thupi, kuchita magulu angapo a minofu ndikulimbikitsa kulimbitsa thupi kwathunthu. Ngakhale kuchita ma squats ndi mawonekedwe oyenera ndikofunikira kuti muwonjezere phindu ndikuchepetsa chiopsezo chovulala, kudziwa kumenya kolimba bwino mukangobwerezabwereza ndikofunikira. Njira yoyendetsera bwino imatsimikizira kukhazikika, imateteza mipiringidzo ndi zida, ndikuletsa kuvulala komwe kungachitike.

Kumvetsetsa Anatomy aSquat Rack

Musanalowe muukadaulo wa racking, ndikofunikira kuti mudziwe bwino zomwe zili mu squat rack:

1. Zokwera:Zothandizira zoyimirira zomwe zimagwirizira barbell pamtunda womwe ukufunidwa wa ma squats.

2. J-hook kapena Pins:Zomata pamwamba zomwe zimatchinjiriza barbell ikaphwanyidwa.

3. Mapulatifomu a Spotter:Mapulatifomu osankhidwa omwe ali kumbuyo kwa okwera kuti apereke chithandizo chowonjezera kapena chithandizo.

Njira Zofunikira Zopangira Ma Racking Technique

Kuti muthamangitse barbell mosamala komanso moyenera mukangobwereza squat, tsatirani izi:

1. Yesetsani Kutsika:Pitirizani kuyang'anira barbell panthawi yonse yotsika, kuonetsetsa kuti ikutsika bwino komanso mofanana.

2. Yendetsani Miyendo Yanu:Miyendo yanu ikhale yogwira ntchito ndikuchitapo kanthu potsika, mukukonzekera kukulitsanso miyendo yanu kuti mugulitse barbell.

3. Pitani Mmbuyo ndi Mmwamba:Mukafika pansi pa squat, bwererani pang'onopang'ono kwinaku mukutambasula miyendo yanu kuti mubweretse barbell pamalopo.

4. Ikani Barbell:Gwirizanitsani barbell ndi ma J-hook kapena ma pin, kuwonetsetsa kuti yakhazikika komanso mulingo.

5. Pumulani pang'onopang'ono Barbell:Longoletsani chotchingacho mosamala pa ma J-hook kapena mapini, kuti chipume pang'onopang'ono osagunda kapena kuyambitsa kupsinjika kosayenera pazida.

Common Racking Zolakwa Zoyenera Kupewa

Kuti mupewe kuvulala ndi kuwonongeka kwa zida, pewani zolakwika zomwe zimachitika kawirikawiri:

1. Kukulitsa Msana Wanu:Pewani kukulitsa msana wanu wam'munsi pamene mukugwedeza barbell, chifukwa izi zikhoza kusokoneza msana wanu.

2. Kutsika Kosayendetsedwa:Musalole kuti barbell igwe mosadziletsa pamene mukutsika. Pitirizani kuwongolera pamayendedwe onse.

3. Kugwiritsa Ntchito Mphamvu Yambiri:Pewani kumenya barbell pa ma J-hook kapena ma pin, chifukwa izi zitha kuwononga zida ndikupangitsa kuti pakhale vuto lalikulu.

4. Kunyalanyaza Mapulatifomu a Spotter:Gwiritsani ntchito mapulaneti ngati alipo, makamaka pokweza zolemera, kuti muthandizidwe ndi chitetezo.

Ubwino wa Njira Yoyenera Ya Racking

Njira yoyenera ya racking ili ndi ubwino wambiri:

1. Kupewa Kuvulala:Kuyika koyenera kumathandizira kuwongolera ndikuwongolera, kuchepetsa chiopsezo cha kuvulala, makamaka kumunsi kumbuyo ndi mapewa.

2. Chitetezo cha Zida:Kuyika koyenera kumalepheretsa kuwonongeka kwa barbell ndi squat rack, kuonetsetsa moyo wawo wautali komanso magwiridwe antchito.

3. Kuchita Bwino Kwambiri:Kuyika koyenera kumathandizira kuyenda bwino komanso kogwira mtima kolimbitsa thupi, kumachepetsa kuwononga nthawi ndi mphamvu.

4. Chidaliro ndi Chilimbikitso:Kuwombera koyenera kumapangitsa chidaliro ndi luso laukadaulo, zomwe zimalimbikitsa kupita patsogolo kwamaphunziro a squat.

Mapeto

Kuwombera barbell pambuyo pobwereza squat iliyonse ndi gawo lofunikira la masewera olimbitsa thupi, osati kuganiza motsatira. Njira yoyenera yojambulira imatsimikizira chitetezo, imateteza zida, ndikuwonjezera chidziwitso chonse cha squat. Potsatira zomwe tafotokozazi ndikupewa zolakwa zomwe wamba, anthu amatha kudziwa bwino racking ndikupeza phindu lonse la maphunziro a squat.Ngati mukufuna kugula chopondapo, mutha kuganizira za Hongxing, wogulitsa zida zochitira masewera olimbitsa thupi zolemetsa, zokhala ndi mitengo yabwino komanso kutsimikizika pambuyo pa malonda.