Uwenza kanjani ama-squats? -Hongxing

I-Mastering the Squat Rack: Umhlahlandlela Ophelele Wendlela Efanele Yokuqoqwa

Emkhakheni wokuqeqeshwa kwamandla, ama-squats ame njengendawo yokuzivocavoca, ebandakanya amaqembu amaningi emisipha futhi ekhuthaza ukuqina okuphelele. Nakuba ukwenza ama-squats ngendlela efanele kubalulekile ekwandiseni izinzuzo kanye nokunciphisa ubungozi bokulimala, ukwazi ukuthi ungayishaya kanjani i-barbell ngokuphepha ngemva kokuphindaphinda ngakunye kubalulekile ngokufanayo. Indlela efanele yamarakhi iqinisekisa ukuzinza, ivikela ibha kanye nezinto zokusebenza, futhi ivimbela ukulimala okungase kube khona.

Ukuqonda i-Anatomy ye-aI-squat Rack

Ngaphambi kokungena ku-racking technique, kubalulekile ukuthi uzijwayeze nezingxenye ze-squat rack:

1. Okuqondile:Izisekelo eziqondile ezibamba i-barbell ekuphakameni okufiselekayo kwama-squats.

2. Ama-J-hook noma izikhonkwane:Okunamathiselwe kuma-uprights avikela i-barbell uma irahliwe.

3. I-Spotter Platforms:Izinkundla ozikhethela zona ezibekwe ngemuva kwe-uprights ukuze zinikeze ukwesekwa okwengeziwe noma usizo.

Izinyathelo Ezibalulekile Zendlela Yokuqopha Efanele

Ukuze uhlehle i-barbell ngokuphepha nangempumelelo ngemva kokuphindaphinda kwe-squat ngakunye, landela lezi zinyathelo:

1. Lawula Ukwehla:Gcina ukulawula kwe-barbell kuwo wonke ukwehla, uqinisekise ukuthi yehla ngokushelela nangokulinganayo.

2. Bandakanya Imilenze Yakho:Gcina imilenze yakho isebenza futhi ibambe iqhaza kulo lonke ukwehla, ulungiselela ukunweba kabusha imilenze yakho ukuze uqhekeze i-barbell.

3. Isinyathelo Emuva Naphezulu:Uma usufinyelele phansi kwe-squat, thatha isinyathelo esincane emuva ngenkathi ngesikhathi esifanayo welula imilenze yakho ukuze ulethe i-barbell endaweni yokubeka.

4. Beka i-Barbell:Qondanisa i-barbell nama-J-hook noma izikhonkwane, uqinisekise ukuthi iphakathi nendawo futhi ileveli.

5. Phumula Ngomusa I-Barbell:Qondisa ngokucophelela i-barbell kuma-J-hook noma izikhonkwane, uyivumele iphumule kahle ngaphandle kokuphahlazeka noma ukubangela ubunzima obungafanele entweni.

Amaphutha Ajwayelekile Wokuqothuka okufanele uwagweme

Ukuze uvimbele ukulimala nokulimala kwemishini, gwema lawa maphutha ajwayelekile okushaya:

1. Ukwandisa Umhlane Wakho Ngokudlulele:Gwema ukwelula umhlane wakho ophansi kakhulu njengoba ugoqa i-barbell, njengoba lokhu kungacindezela umgogodla wakho.

2. Ukwehla okungalawulwa:Ungavumeli insimbi ehlabayo yehle ngokungalawuleki njengoba wehla. Gcina ukulawula kukho konke ukunyakaza.

3. Ukusebenzisa Amandla Kakhulu:Gwema ukubethela i-barbell kuma-J-hook noma izikhonkwane, njengoba lokhu kungalimaza okokusebenza futhi kudale umthelela omangalisayo.

4. Ukunganaki Izinkundla ze-Spotter:Sebenzisa izinkundla ze-spotter uma zikhona, ikakhulukazi uma uphakamisa izisindo ezisindayo, ukuze uthole ukwesekwa okwengeziwe nokuphepha.

Izinzuzo Zendlela Yokuqoqwa Okufanelekile

Inqubo efanele ye-racking inikeza izinzuzo eziningana:

1. Ukuvimbela Ukulimala:I-racking efanele isiza ukugcina ukulawula nokulinganisela, ukunciphisa ingozi yokulimala, ikakhulukazi emhlane ophansi nasemahlombe.

2. Ukuvikelwa Kwezisetshenziswa:I-racking efanele ivimbela ukulimala kwe-barbell kanye ne-squat rack, iqinisekisa impilo ende nokusebenza kwayo.

3. Ukusebenza Okuthuthukisiwe:I-racking efanele ikhuthaza ukugeleza kokuzivocavoca okushelelayo nokusebenza kahle, ukunciphisa isikhathi esichithwayo namandla.

4. Ukuzethemba kanye Nokugqugquzela:I-racking efanele ifaka ukuzethemba nomuzwa wokuphumelela, okugqugquzela inqubekelaphambili eyengeziwe ekuqeqesheni i-squat.

Isiphetho

Ukushaya i-barbell ngemva kokuphindaphinda kwe-squat ngayinye kuyingxenye ebalulekile yokuzivocavoca, hhayi ukucabanga ngemuva. Indlela efanele yokufaka amarakhi iqinisekisa ukuphepha, ivikela okokusebenza, futhi ithuthukisa umuzwa we-squat jikelele. Ngokulandela izinyathelo ezibaluliwe kanye nokugwema amaphutha avamile, abantu bangakwazi ukugijima kahle futhi bathole izinzuzo ezigcwele zokuqeqeshwa kwe-squat. isevisi eqinisekisiwe yangemva kokuthengisa.