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Ncua tseg Squat

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Nqeeb Ib hliNpoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
Cov khoom sivTul 'p Tagñop.
Ib tej VajQuadriceps
Ib tej Vaj themAdductor Magnus, Gluteus Maximus, Soleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Ncua tseg Squat

Kev Ncua Sijhawm Squat yog ntau yam kev tawm dag zog lub cev uas ua rau ntau pawg leeg xws li quads, hamstrings, glutes, thiab core, txhawb zog, sib npaug, thiab yoog raws. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov neeg pib tshiab thiab cov neeg txhawb nqa kev tawm dag zog siab vim nws tuaj yeem hloov kho kom haum rau qib sib txawv thiab lub hom phiaj. Cov neeg xav ua Suspension Squats vim lawv pab txhim kho kev ua haujlwm zoo, txhim kho kev ua kis las, thiab pab tiv thaiv kev raug mob los ntawm kev ntxiv dag zog rau cov leeg nqaij.

Qhia txog: Lub thibkis Step-by-Step Ncua tseg Squat

  • Txo koj lub cev mus rau hauv txoj hauj lwm squat los ntawm khoov koj lub hauv caug thiab thawb koj lub duav rov qab, thaum ua kom koj lub hauv siab nce thiab koj txhais caj npab.
  • Xyuas kom koj lub hauv caug sib haum nrog koj txhais taw thiab tsis dhau koj cov ntiv taw thaum koj nqis los rau hauv squat.
  • Tuav txoj haujlwm squat ib pliag, tom qab ntawd thawb los ntawm koj lub luj taws kom rov qab mus rau qhov chaw pib, ua kom koj ob txhais caj npab txuas ntxiv thiab tswj kev nruj ntawm tus kws qhia kev ncua.
  • Rov ua qhov kev txav no rau qhov xav tau ntawm kev rov ua dua, kom ntseeg tau tias koj cov tub ntxhais koom nrog thiab koj lub nraub qaum ncaj nraim thoob plaws hauv kev tawm dag zog.

Nruab ntxaug ntawv Ncua tseg Squat

  • ** Daim Ntawv Pom Zoo **: Thaum ua lub squat, ua kom koj lub hauv siab nce, lub xub pwg nyom rov qab, thiab saib ncaj nraim rau pem hauv ntej. Thaum koj squat down, thawb koj lub duav rov qab thiab khoov koj lub hauv caug, ua kom lawv nyob rau hauv txoj kab nrog koj txhais taw. Tsis txhob cia koj lub hauv caug tso rau hauv lossis dhau koj cov ntiv taw, vim qhov no tuaj yeem ua rau lub hauv caug mob.
  • ** Koom Nrog Koj Cov Tub Ntxhais **: Ib qho yuam kev tsis yog koom nrog lub hauv paus thaum lub sijhawm ua haujlwm. Ua kom koj lub hauv paus nruj tsis tsuas yog pab kom muaj kev sib npaug, tab sis kuj ntxiv ib theem ntxiv ntawm kev nyuaj rau kev tawm dag zog, ua kom nws cov txiaj ntsig zoo.
  • **Controlled Movement**: Tsis txhob rushing lub zog. Txo koj tus kheej hauv kev tswj hwm thiab thawb rov qab los ntawm koj lub luj taws

Ncua tseg Squat FAQs

Tuaj nov cuag Ncua tseg Squat?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Suspension Squat ce. Nws yog ib qho kev tawm dag zog zoo uas tsom rau lub cev qis, tshwj xeeb ntawm tus ncej puab thiab glutes. Nws kuj koom nrog lub hauv paus thiab txhim kho kev sib npaug thiab ruaj khov. Txawm li cas los xij, ib yam li txhua qhov kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum pib qeeb thiab tsom mus rau kev tuav daim ntawv kom raug. Tej zaum nws yuav pab tau kom muaj tus kws qhia lossis tus neeg paub txog kev coj lawv thawj zaug. Tsis tas li ntawd, nws tseem ceeb heev kom mloog koj lub cev thiab tsis txhob thawb hnyav yog tias nws tsis xis nyob lossis mob.

Yuav ua li cas kev sau ntawv tso? Ncua tseg Squat?

  • Suspension Pistol Squat: Qhov no yog qhov kev hloov pauv siab dua qhov uas koj nthuav tawm ib ceg tawm ntawm koj xub ntiag thaum ua lub squat, uas ua rau muaj kev sib tw zoo rau koj qhov sib npaug thiab lub zog ceg.
  • Jumping Suspension Squat: Qhov kev hloov pauv no suav nrog kev dhia dhia thaum kawg ntawm squat, ntxiv cov ntsiab lus ntawm plyometric kev cob qhia rau kev tawm dag zog.
  • Suspension Squat nrog Twist: Qhov no suav nrog kev sib tw ntawm sab saum toj ntawm squat, tsom rau cov tub ntxhais thiab txhim kho kev sib hloov.
  • Suspension Split Squat: Hauv qhov sib txawv ntawm squat no, ib ko taw tau muab tso rau hauv lub pluaj suspension tom qab koj thaum koj zaum ntawm lwm ceg, muab kev sib sib zog nqus stretch thiab workout rau lub duav flexors thiab quadriceps.

Yuav ntawm li cas kev caij kab mob los tso tso Ncua tseg Squat?

  • Deadlifts: Deadlifts ntxiv kev ncua kev tshem tawm squats los ntawm kev tsom mus rau cov leeg nqaij tom qab, suav nrog cov hamstrings thiab glutes, uas kuj tau ua haujlwm thaum lub sij hawm ncua kev squats, tab sis nrog rau qhov sib txawv, yog li txhim kho tag nrho lub cev qis zog thiab ruaj khov.
  • Dhia Squats: dhia squats ntxiv qhov tawg, plyometric lub ntsiab rau koj qhov kev tawm dag zog, txhim kho lub zog thiab agility nyob rau hauv tib lub cev cov leeg nqaij pawg tsom los ntawm kev ncua squats, thiab yog li tuaj yeem pab txhim kho lub zog thiab kev ua haujlwm.

Cov ntawv cov tuam tsev muaj kev khiav Ncua tseg Squat

  • Suspension Squat workout
  • Quadriceps ntxiv dag zog
  • Thigh toning ncua kev kawm
  • Kev cob qhia kev ncua rau ob txhais ceg
  • Squat ce nrog kev ncua
  • Suspension Squat rau cov leeg pob txha
  • Quadriceps workout nrog kev ncua
  • Ncua tseg Squat txheej txheem
  • Leg workout nrog Suspension Squat
  • Cov ncauj lus kom ntxaws Suspension Squat ce.