ʻO ka Sandbag Bearhug Squat, i kapa ʻia ʻo Bear Squat, kahi hana ʻokoʻa i ka Front Barbell Squat. Kūlike lākou i ka hoʻopili pū ʻana i ka hana i kahi nui o nā mākala o ke kino i kuleana no ke kau pono ʻana o ka puhi: delta, biceps, trapeziums a me nā forearms. Eia nō naʻe, kau ka nui o ka ukana ma nā quadriceps a me nā mākala gluteal.
Ua loaʻa ka hana i kahi inoa ʻano ʻole, ma muli o nā kikoʻī o kāna hana: pono i ka mea ʻaleʻale ke hana i nā squats, e hoʻopaʻa ana i kahi ʻeke kaumaha a i ʻole ʻeke one i mua ona, kahi ʻano like me ka hopu ʻana o ka bea o kāna mea i hōʻeha ʻia. Akā aneane like nā biomekanika o ka hoʻoikaika i nā squats o mua, no laila inā ʻaʻole ʻoe he mea nui iā lākou, paipai mākou e hoʻokomo i nā squats bear i kāu papahana e hoʻololi iki i ke kaʻina hoʻomaʻamaʻa.
ʻEnehana hoʻoikaika kino
- Lawe i keʻeke a ʻeke ʻeke paha mai ka papahele a hoʻopaʻa iā ia i ka pae o ka pahu me he mea lā e ʻapo ana iā ia me kou mau lima. E kau pololei i kou kua, kuhikuhi pololei i kou mau maka i mua ou, kau i kou mau wāwae i kahi ākea iki ma mua o kou poʻohiwi, a kau iki i kāu mau kākini.
- Ke mālama pololei ʻana i kou kua a me ka hanu ʻana, e hoʻohaʻahaʻa iā ʻoe iho i lalo. E piha paha ka amplitude, akā e hoʻomanaʻo ma ka lalo o ka ʻeke ʻaʻole e hiki i ka papahele. E hoʻohaʻahaʻa iā ʻoe iho a hiki i kou hoʻopā ʻana i kāu mau bipi keiki me kāu mau biceps, me ka hoʻopuni ʻole ʻana i kou iwi kuamoʻo a puni ka sakum. Liʻiliʻi ke kaumaha o nā kaupaona i kēia hoʻoikaika kino, no laila ʻaʻohe pono kūikawā no ke kāʻei haʻuki a me nā ʻūlū.
- Me ka nāwaliwali ʻole o ka paʻa ʻana o ka bea a me ka hoʻololi ʻole i ke kūlana o ke kino, e ala aʻe i ke kūlana hoʻomaka, e hemo ana. Ke ala aʻe, pono e neʻe nā kuli ma ke ala o nā wāwae, mai lawe ʻole iā lākou i loko.
ʻO nā mea paʻakikī me nā squats bear
| ʻO Sandbag pro | Hana i 10 hāpai hāpai i ka poʻohiwi, 10 lunges ma kēlā me kēia wāwae me kahi ʻeke ma nā poʻohiwi, a me 10 squats bear me kahi ʻeke. 5 wale nō puni. |
| Kapua | Hana i nā pahu pahu he 15, 20 burpees, 15 huki, a me 20 squats bear me kahi ʻeke. He 3 puni i ka huina. |
| Jameson | Hana iā 10 Sumo Deadlifts, 10 Box Jumps, a me 15 Bear Sack Squats. 4 puni i ka huinanui. |
