Legs Workout (1) – Barbell Squat Noge Workout (1) - Štangla Čučanj

This is the post long overdue ever since I started this blog. To je mesto že dolgo, odkar sem začel ta blog. Barbell squat is a must-have Štangla Čučanj je treba imeti compound exercise spojina uresničevanje to build powerful legs. za izgradnjo močne noge. One should not just want a solid upper body, yet with pencil legs or chicken legs. Eden naj ne bi samo rad trdno zgornjega dela telesa, vendar s svinčnikom nogah ali piščančje noge.

Superman Superman has a more balanced legs compared with je bolj uravnoteženo noge v primerjavi s Mr Incredible Gospod Neverjetno . .

A season bodybuilder even teased me saying that if I do not squat, I will forever remain a boy and should not have performed any other workout . A sezona Bodibilder celo teased mi rekel, da če ne Čučanj bom večno ostal fant in ne bi smela opraviti kakršne koli druge Uvježbavanje. In other words, he believes that the best overall exercise is squat. Z drugimi besedami, on je prepričan, da je najboljše uresničevanje je Čučanj.

Indeed, squat works on our thighs (quadripceps), butts (glutes), hamstrings and calves . Dejansko Čučanj del na naših stegnih (quadripceps), riti (glutes) Mišice pregibači noge in teleta. The quadriceps are the main muscle used while squatting and the calves and hamstrings play the role as supporting muscle groups. V Mišica opruzač potkoljenice so glavne mišice uporabljajo hkrati squatting in teleta in Mišice pregibači noge vlogo kot podpiranje mišičnih skupin. Squat is the best overall weight training exercise to improve muscle tone and core strength for the lower body. Čučanj je najboljši skupni teži usposabljanje izvaja za izboljšanje mišične moči tonov in jedro za nižje telo. However, incorrectly performed squats may lead to injury. Vendar pa se nepravilno izvajajo squats lahko privede do poškodb. So, it is essential that you learn how to do a squat safely. Torej je nujno, da boste izvedeli, kako je Čučanj varno.

People have trouble doing squats are those who have very long legs and short torsos. Ljudje imajo težave delaš squats so tiste, ki imajo zelo dolge noge in kratek torsos. They will have hard time being successful with this movement due to poor biomechanics. Bodo imeli težko zaenkrat uspela s tem gibanju zaradi slabe biomehanike.

Now, let's look at how to perform the barbell squat properly. Sedaj pa je videti, kako opravljati Štangla Čučanj pravilno. Remember this: Get the form correct before you added any weight on the barbell. Zapomni si to: Get obliki pravilne, preden ste dodali kakršne koli teže na Štangla.

Steps: Koraki:

1. Rest a barbell on the upper portion of your back, not your neck. Rest a Štangla na zgornji del hrbta, in ne vaših vrat.
2. Firmly grip the bar with your hands almost twice your shoulder width apart. Trdno grip baru s svojimi rokami skoraj dvakrat vaših ramen širina narazen.
3. Your feet should be spaced at shoulder width. Noge morajo biti razporejene na rami širine. Your toes should be pointing just a little outward with your knees in the same direction. Prste bi morala biti obrnjena malo tja s kolena v isti smeri.
4. In a controlled fashion, slowly squat down until your knees are parallel to the floor. V kontroliranih moda, Čučanj počasi navzdol, dokler kolena so vzporedna s tlemi. The descent begins first with your hips moving backward, NOT with your knees bending. V rodu se začne najprej z boki premika nazaj, ne kolena bending. Imagine trying to touch the wall by moving your buttocks backwards. Zamislite poskuša dotikati sten s premikanjem vaše zadnjice nazaj. Also, remember not to bounce at the bottom of the movement. Prav tako, se spomniš, da ne Odklonijo na dnu gibanja.
5. Once you reach the bottom position, press the weight up back to the starting position. Ko dosežete dna položaj, pritisnite teža gor nazaj v izhodiščni položaj. Do not lean over or curve your back forward. Ne pusto nad krivuljo ali hrbtu naprej.

Get the form correct before you get the barbell on your shoulders. Dobi obrazec pravilno, preden boste dobili Štangla naprej vaš pleča.

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Tips to Squat Safely and Correctly: Nasveti za varno in pravilno Čučanj:
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• If you are a beginner, take no risk. A Če ste začetnik, da ne bo tveganja. Seek advice from for a certified personal trainer to help you getting the technique right. Iščete nasvet za certificirani osebni trener, ki vam pomaga še tehniko prav.

• Also, try it out a Smith machine first. Also, poskusite Smith je prvi stroj. This machine is built specifically to catch the bar if you are unable to stand back up. Ta stroj je zgrajeno posebej za lov bar če se ne more stati nazaj. Put the safety catch pins low enough so you can squat full depth without hitting them on the way down, but high enough that they will prevent a total collapse of the weight onto your body should you miss the lift. Postavite varnost ulova nožice dovolj nizko, da boste lahko polno globino Čučanj hitting brez njih na poti, vendar dovolj visok, da bo preprečevanje popolnega propada mase na telesu, če zamudite v dvigalu.
• Alternatively, do it in the power cage or power rack (large rectangular rack with cross-drilled holes) shown below. Druga možnost je, da to storite v kletki moč ali moč rack (velike pravokotne stojalo z navzkrižno vrtati lukenj) je prikazano spodaj.

• If you are taking heavy weight, go and grab some of the fitness instructors to be your spotter. Če jemljete velike teže, pojdite in vzemite nekaj fitnes inštruktorje, da se vaš Osmatrač. When returning the bar to the rack, have your spotter carefully guide you in. Your fatigued state may diminish your control over the heavy weight. Ko se vračajo v bar za stojalo, so vaše Osmatrač skrbno vas vaših preutrujeni stanje lahko zmanjša vaš nadzor nad težko teže. Spotter can help to safely return the barbell to the squat rack at the end of the set if the you are unable to do so. Opazovalec lahko pomagajo varno vrnitev Štangla za Čučanj rack na koncu je določiti, če se ne boste mogli storiti.
• Currently, I do not wear any belt in performing barbell squats . Trenutno se ne obrabi koli pasu pri opravljanju Štangla squats. The usage of belt can be a topic by itself (to be discussed). Uporaba varnostnega pasu je lahko tema, ki ga sam (o katerih se bo razpravljalo). Contrary to believe, a beginner may not need to wear the belt. V nasprotju s tem verjamem, začetnik ni treba nositi pasu. Rather, get the technique correct with lighter weight. Namesto, dobili pravilne tehnike z lažjo težo. Only when you are pushing yourself for the maximum weight, the belt may come into picture. Šele ko ste sami potiskajo za največjo maso, s pasom lahko pridejo v sliko.
• For people who have taken Za ljudi, ki so sprejeti BODYPUMP BODYPUMP fitness class, the squat technique you learn applies here. fitness razreda, Čučanj tehnika boste izvedeli tukaj velja.

Pardon me for saying this again – barbell squats have to be done VERY carefully . Oprostite mi za to rekel še enkrat - Štangla squats je treba opraviti zelo skrbno. Otherwise, excess strain can be placed on the spine and cause serious injury. Sicer presegajo seva lahko dajejo na hrbtišče in povzročajo resno škodo. Gradual injury over a period of time can occur too. Postopno škode v daljšem časovnem obdobju se lahko pojavijo tudi.

Still, squat is the “the King of exercises” because it induces more and faster muscle growth than any other exercise. Still, Čučanj je "kralj vaje«, saj povzroči več in hitrejše rasti mišic kot katera koli druga naloga.

Franco Colombu, Arnold Schwarzenegger and Ken Waller Franco Colombu, Arnold Schwarzenegger in Ken Waller

• Why You Should Consider Free Weight Squat and Not Using Smith Machine? Zakaj si moral upoštevati Prosti Teža Čučanj in ne uporabljate Smith Machine?
• Legs Workout (3) – Wall Squat Noge Workout (3) - Wall Čučanj
• Compound or Isolation Workout – Which Is Better? Spojina ali Izolacija Workout - Kateri je boljši?
• Legs Workout (2) – Deadlift Noge Workout (2) - Deadlift

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