अगर आप जिम फ्रीक हैं या अभी शुरुआत कर रहे हैं, तो आप जानते हैं कि बारबेल स्क्वैट्स कितने मुश्किल हो सकते हैं। इसके लिए बहुत ज़्यादा ताकत, बैलेंस और सही फ़ॉर्म चाहिए होता है, और सच कहूँ तो, ज़्यादातर शुरुआती लोग या तो इसे करने में मुश्किल महसूस करते हैं या बीच में कुछ गलतियाँ कर बैठते हैं। क्या आपको भी ऐसा ही लगता है? आप अकेले नहीं हैं! बारबेल स्क्वैट्स आपके पैरों, कोर और फ़्लेक्सिबिलिटी को एक साथ चैलेंज करते हैं, जो उन्हें सबसे असरदार लेकिन मुश्किल एक्सरसाइज़ में से एक बनाता है। लेकिन इसका मतलब यह नहीं है कि इसे करना नामुमकिन है। समय, प्रैक्टिस और सही सपोर्ट एक्सरसाइज़ के साथ, भारी वज़न के साथ स्क्वैट्स करना बहुत आसान लगेगा। ये 9 एक्सरसाइज़ आपको बारबेल स्क्वैट में मास्टर बनने के लिए ताकत, मसल्स और एंड्योरेंस बनाने में मदद करेंगी!
9 exercises to improve barbell squat
फिटनेस expert राजेश मानकर ने एचटी हेल्थशॉट्स को सबसे प्रभावी व्यायामों के बारे में बताया है जो आपको ताकत और muscle मांसपेशियों को बढ़ाने में मदद कर सकते हैं, जिससे बारबेल स्क्वैट्स करना आसान हो जाता है:
1. Bodyweight squat
How to perform it:
- Stand with feet hip-width apart, toes slightly turned out.
- Push hips back and bend knees to lower until thighs are parallel to the floor.
- Keep your chest up and weight in your heels.
- Rise back up, squeezing glutes at the top.
- Do 3 sets of 12–15 reps.
2. Goblet squat
How to perform it:
- Hold a dumbbell or kettlebell close to your chest.
- Feet hip-width apart.
- Push hips back and bend knees, lowering to parallel.
- Keep your chest tight, elbows pointing down between your knees.
- Straighten legs to stand.
- Do 3 sets of 10–12 reps.
3. Bulgarian split squat
How to perform it:
- Stand 2 feet in front of a bench.
- Place one foot behind you on the bench.
- Lower back knee toward the floor, front thigh parallel to the floor.
- Keep your torso upright and core tight.
- Push through the front heel to rise.
- Do 3 sets of 8–10 reps per leg.
4. Romanian deadlift
How to perform it:
- Hold a barbell (or dumbbells) at hip height to perform deadlift.
- Feet hip-width apart, knees slightly bent.
- Push hips back and lower bar along thighs.
- Feel a stretch in the hamstrings.
- Keep your back straight and core tight.
- Return to standing by driving hips forward.
- Do 3 sets of 8–10 reps.
रोमानियन डेडलिफ्ट आपको ताकत और मसल्स बनाने में मदद करेगा।
5. Front squat
How to perform it:
- Clean or rack the barbell at the front of your shoulders.
- Elbows high, chest up.
- Feet hip-width apart.
- Lower hips until thighs are parallel.
- Push knees out and keep back straight.
- Stand up, keeping elbows high.
- Do 3 sets of 5–8 reps.
6. Leg press
How to perform it:
- Sit on the leg-press machine with your back and head supported.
- Place your feet shoulder-width apart on the platform.
- Unlock safety bars.
- Lower the platform by bending your knees to 90 degrees.
- Push through heels to return.
- Do 3 sets of 10–12 reps.
7. Walking lunges
How to perform it:
- Stand with dumbbells and step forward with one leg.
- Bend both knees into a lunge.
- Keep the body upright.
- Push through the front heel to stand, then step forward with the other leg.
- Alternate legs for 20 steps total and do 3 sets.
8. Step-ups
How to perform it:
- Stand in front of a knee-high bench or box.
- Step up with the right foot, pushing through the heel.
- Lift your left foot to meet your right foot.
- Step down and repeat on the other side.
- Do 3 sets of 10 step-ups per leg.
9. Plank
How to perform it:
- Face down on elbows and toes on the floor to perform a plank.
- Keep your body in a straight line from head to heels.
- Hold your body tight and avoid dropping your back.
- Hold for 30–60 seconds and do 3 sets.
How to perform barbell squats?
- Stand with feet shoulder-width apart under the barbell.
- Place the bar across your upper back (above your shoulder) and grip it firmly.
- Lift the bar off the rack and step back slowly.
- Keep your core tight and back straight.
- Bend your knees and hips to lower into a squat.
- Push through your heels to stand back up.
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