Bench Squat
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Bench Squat
Bench Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya miyendo yanu, glutes, ndi pachimake, komanso kumapangitsa kuti thupi likhale lolimba komanso logwirizana. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi msinkhu uliwonse. Kuphatikizira ma Bench Squats muzochita zanu kumatha kukulitsa mphamvu zathupi, kulimbikitsa kusanja bwino kwa thupi, ndikuthandizira kuti magwiridwe antchito azigwira bwino ntchito zina zolimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Squat
- Yambani kutsitsa thupi lanu ku benchi powerama pa mawondo, kusunga chifuwa chanu mmwamba ndi msana wanu molunjika.
- Mukangokhudza benchi, imirirani kwakanthawi, kuonetsetsa kuti mawondo anu ali pamwamba pa akakolo anu.
- Kanikizani zidendene zanu kuti mukweze thupi lanu kuti liyime, kukulitsa miyendo yanu.
- Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino nthawi yonseyi.
Izinto zokwenza Bench Squat
- **Kupewa Zolakwa Zomwe Wamba**: Kulakwitsa kumodzi komwe kumachitika kawirikawiri sikutsika mokwanira. Yesetsani kutsitsa m'chiuno mpaka mawondo anu agwirizane. Kulakwitsa kwina ndikusiya mawondo anu kukhala mkati. Dulani mawondo anu kuti agwirizane ndi mapazi anu. Pomaliza, pewani kukweza zidendene zanu pansi. Sungani mapazi anu kuti mukhalebe bwino ndikupewa kuvulala.
- **Njira Yopumira**: Kupuma koyenera ndikofunikira pamabenchi osquats. Pumani mpweya wambiri musanatsike thupi lanu, gwirani mpweya wanu pamene muli pa squat, ndikutulutsa mpweya pamene mukubwerera mmwamba. Izi
Bench Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Bench Squat?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a benchi. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimathandiza kuphunzitsa mawonekedwe oyenera a squat. Benchi imapereka malo owonetsera kuti akwaniritse gawo lotsika la squat, zomwe zingathandize kupewa kutsika kwambiri komanso kuvulaza. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba ndi zolemera zopepuka kapena kulemera kwa thupi, ndipo pang'onopang'ono aziwonjezeka pamene mphamvu ndi chidaliro zikukula. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti mupewe kuvulala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Squat?
- Goblet Squat: Pakusiyana uku, mumagwiritsa ntchito dumbbell kapena kettlebell pafupi ndi chifuwa chanu, zomwe zingathandize kugwirizanitsa pachimake chanu ndikuwongolera kukhazikika kwanu.
- Bokosi Squat: Kusintha kumeneku kumaphatikizapo kukhala kumbuyo pa bokosi kapena benchi musanayime, zomwe zingathandize kukonza mawonekedwe anu ndikuchepetsa chiopsezo chovulala.
- The Bulgarian Split Squat: Kusiyanaku kumaphatikizapo kuyika phazi limodzi pa benchi kumbuyo kwanu, zomwe zingathandize kuonjezera mphamvu ya masewera olimbitsa thupi ndikuwongolera quads ndi glutes.
- The Overhead Squat: Mwakusiyana uku, mumagwiritsa ntchito barbell pamwamba pa mutu wanu, zomwe zingathandize kusintha mapewa anu ndi mphamvu zazikulu.
Izinto zokufunda ezishisa ezivumelekile Bench Squat?
- Mapapu ndi masewera olimbitsa thupi owonjezera ku Bench Squats chifukwa amayang'ana magulu akuluakulu a minofu monga ma quads, glutes, ndi hamstrings, komanso amatsutsa kukhazikika ndi kukhazikika, kupititsa patsogolo kulimba kwa magwiridwe antchito.
- Zosindikizira Zapamwamba zimathandizira Ma Bench Squats polimbitsa thupi lapamwamba, makamaka mapewa ndi mikono, zomwe zingapangitse kukhazikika kwanu ndi mphamvu panthawi ya squat.
Amaxabiso angamahlekwane kanye Bench Squat
- Barbell Bench Squat
- Masewero Olimbitsa M'chiuno
- Masewera a Bench Squat
- Barbell Squat ya Hips
- Kulimbitsa Thupi Lapansi
- Strength Training Squat
- Gym Exercise Bench Squat
- Zochita Zolimbitsa Thupi za Barbell
- Njira Yokwezera Miyendo ya Squat
- Bench Squat Hip Workout