Barbell One Leg Split Squat
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Barbell One Leg Split Squat
Barbell Single Leg Split Squat ndi masewera olimbitsa thupi omwe amalimbana ndi quadriceps, hamstrings, glutes, ndi minofu yapakati, kupititsa patsogolo mphamvu zochepetsera thupi lonse. Ndi yabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za miyendo yawo komanso kulumikizana. Mwa kuphatikiza masewerawa muzochita zanu, mukhoza kupititsa patsogolo masewera anu, kulimbikitsa mgwirizano wa minofu, ndikuwonjezera kusinthasintha kwa thupi lanu ndi kukhazikika.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell One Leg Split Squat
- Sungani phazi lanu lakutsogolo pansi ndipo zala zakumbuyo zakumbuyo zikhazikikenso pansi.
- Tsitsani thupi lanu popinda bondo lakutsogolo mpaka ntchafu yanu ifanane ndi pansi, kusunga torso yanu molunjika ndi msana wanu molunjika.
- Kankhirani mmbuyo mpaka pamalo oyamba kudzera pachidendene cha phazi lanu lakutsogolo, kuonetsetsa kuti bondo lanu silidutsa zala zanu.
- Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani miyendo ndikuchitanso nambala yobwerezabwereza.
Izinto zokwenza Barbell One Leg Split Squat
- **Sungani Kusamala:** Cholakwika chimodzi chofala ndikutaya mphamvu panthawi yolimbitsa thupi. Kuti muchite izi, yang'anani maso anu ndikuyang'ana kutsogolo. Izi zidzakuthandizani kuti thupi lanu likhale lokhazikika panthawi yonseyi.
- **Mayendedwe Olamuliridwa:** Mukamatsitsa thupi lanu, chitani mowongolera. Pewani kutsika mwachangu chifukwa izi zitha kuvulaza. M'malo mwake, tsitsani thupi lanu mpaka bondo lanu lakutsogolo litapindika pamakona a digirii 90, kenaka bwererani kumalo oyambira.
- **Pewani Kutsamira Patsogolo:** Kulakwitsa kwina kofala ndikutsamira kutsogolo panthawi yolimbitsa thupi. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndikusintha
Barbell One Leg Split Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell One Leg Split Squat?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Single Leg Split Squat. Komabe, ayenera kuyamba ndi zolemera zopepuka kapena ngakhale kulemera kwa thupi lawo kufikira atapeza bwino. Kuchita masewera olimbitsa thupi kumafuna mphamvu ndi mphamvu, choncho ndikofunika kupita patsogolo pang'onopang'ono komanso mosamala kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell One Leg Split Squat?
- Goblet Single Leg Split Squat: M'malo mwa barbell, mtundu uwu umagwiritsa ntchito kettlebell imodzi kapena dumbbell yomwe imakhala pachifuwa.
- Bulgarian Split Squat: Uku ndikusintha komwe phazi lakumbuyo limakwezedwa pa benchi kapena masitepe, ndikuwonjezera zovuta komanso kulimba kwa masewera olimbitsa thupi.
- Bodyweight Single Leg Split Squat: Mtunduwu umasiya kugwiritsa ntchito zolemera kwathunthu, kudalira kulemera kwa thupi kukana.
- Smith Machine Single Leg Split Squat: Kusiyanaku kumachitika pogwiritsa ntchito makina a Smith, kupereka bata ndi kukulolani kuti muyang'ane kwambiri pa kayendetsedwe kake komanso mocheperapo.
Izinto zokufunda ezishisa ezivumelekile Barbell One Leg Split Squat?
- Bulgarian Split Squats: Awa ndi masewera ena abwino omwe amakwaniritsa Squats za Barbell Single Leg Split. Sikuti amangoyang'ana minofu yomweyi komanso amawonjezera kusuntha ndi kusinthasintha m'chiuno mwanu, zomwe zingathe kupititsa patsogolo ntchito yanu ndi kupanga squat yogawanitsa mwendo umodzi.
- Milatho ya Glute: Milatho ya Glute imatha kuthandizira Barbell Single Leg Split Squats polimbitsa ma glutes ndi hamstrings, omwe ndi minofu yofunikira yomwe imagwiritsidwa ntchito pogawanikana. Kulimbitsa minofu imeneyi kungathandize kuti pakhale bata ndi mphamvu panthawi imodzi yogawaniza mwendo.
Amaxabiso angamahlekwane kanye Barbell One Leg Split Squat
- Zolimbitsa thupi za Barbell
- Zochita zolimbitsa thupi za Quadriceps
- Zolimbitsa thupi za toning
- Myendo umodzi wogawanika squat ndi barbell
- Zochita za Barbell za miyendo
- Maphunziro a mphamvu kwa ntchafu
- Zolimbitsa thupi za Barbell zolimbitsa thupi
- Kusiyana kwa squat ya mwendo umodzi
- Zochita za Quadriceps barbell
- Zochita zapamwamba za mwendo wa barbell