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Bodyweight Pamwamba pa Stepbox

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.

IdivayisiMivaha tebitey boul miarivy.

Imimiselo eqhaphoGluteus Maximus, Quadriceps

Amashwa eqhaphoAdductor Magnus, Soleus

Asa zokubonisa:

Bodyweight Overhead Squat demonstration

Bodyweight Overhead Squat

Gawani Squat ndi Roll demonstration

Gawani Squat ndi Roll

Squat yopapatiza kuchokera ku Deficit demonstration

Squat yopapatiza kuchokera ku Deficit

Masewera a Skater demonstration

Masewera a Skater

Shrimp Squat demonstration

Shrimp Squat

Single Leg Squat yokhala ndi Thandizo demonstration

Single Leg Squat yokhala ndi Thandizo

Kuyimitsidwa kwa Split Squat demonstration

Kuyimitsidwa kwa Split Squat

Single Leg Low Box Squat demonstration

Single Leg Low Box Squat

Forward Pulse Lunge Ndi Manja Pamwamba demonstration

Forward Pulse Lunge Ndi Manja Pamwamba

Bodyweight Pulse Squat demonstration

Bodyweight Pulse Squat

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Bodyweight Pamwamba pa Stepbox

The Bodyweight Step-up on Stepbox ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu kuphatikizapo quadriceps, hamstrings, ndi glutes, motero kumapangitsa kuti thupi likhale lolimba, lokhazikika, komanso logwirizana. Ndi chisankho chabwino kwambiri kwa oyamba kumene komanso othamanga odziwa zambiri chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yolimba komanso zolinga. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kulimbitsa thupi lanu, kukuthandizani kupewa kuvulala, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Pamwamba pa Stepbox

Kwezani phazi lanu lakumanja ndikuliyika mwamphamvu pakatikati pa bokosi la sitepe, kuonetsetsa kuti phazi lanu lonse liri pabokosi ndipo osapachikidwa pamphepete.
Kanikizani chidendene chanu chakumanja kuti mukweze thupi lanu pabokosi, ndikubweretsa phazi lanu lakumanzere kuti likumane ndi phazi lanu lakumanja pabokosilo.
Imani pang'ono pamwamba, kenaka bwererani pansi mosamala ndi phazi lanu lamanja, ndikutsatiridwa ndi phazi lanu lakumanzere kubwerera kumene munayambira.
Bwerezani masewera olimbitsa thupi ndi phazi lanu lakumanzere kutsogolera, ndipo pitirizani kusinthana miyendo nthawi yonse yomwe mukuchita masewera olimbitsa thupi.

Izinto zokwenza Bodyweight Pamwamba pa Stepbox

Pewani Kuthamanga: Kulakwitsa kofala ndikuthamanga masewera olimbitsa thupi. Ndikofunikira kuchita kukwera kulikonse ndi kutsika pang'onopang'ono komanso mowongolera. Izi zimatsimikizira kuti mukugwira ntchito bwino ndi minofu yanu ndikuchepetsa chiopsezo chovulala.
Kutalika kwa Bokosi Loyambira: Kutalika kwa bokosi kuyenera kukhala koyenera pamlingo wanu wolimbitsa thupi. Ngati ndinu woyamba, yambani ndi bokosi lapansi. Pamene mukukula, mukhoza kuwonjezera kutalika. Komabe, bokosilo siliyenera kukhala lalitali kwambiri kotero kuti limakupangitsani kutaya mawonekedwe kapena kusanja.
Kusinthasintha Miyendo: Onetsetsani

Bodyweight Pamwamba pa Stepbox Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Pamwamba pa Stepbox?

Inde, oyamba kumene angathe kuchita Bodyweight Step-up pa Stepbox. Zochita izi ndizosavuta komanso zopanda mphamvu, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu onse olimba. Imagwira makamaka minofu ya miyendo yanu ndi pachimake ndipo ingathandize kuwongolera bwino komanso kugwirizanitsa. Komabe, ndikofunikira nthawi zonse kuyamba pang'onopang'ono, kukhalabe ndi mawonekedwe oyenera, ndikuwonjezera mphamvu pang'onopang'ono pamene thupi lanu likukula. Ngati muli ndi vuto lililonse pazaumoyo, ndi bwino kukaonana ndi katswiri wazachipatala kapena wophunzitsa masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Pamwamba pa Stepbox?

Kukwera ndi Knee Kwezani: Mukakwera m'bokosi, mumakwezera bondo loyang'ana pachifuwa chanu, zomwe zimawonjezera pachimake ndi gawo loyenera.
Kukwera ndi Kusindikiza Pamwamba: Kugwira ma dumbbells m'manja mwanu, mumapanga makina osindikizira pamwamba pa mayendedwe okwera, omwe amawonjezera mphamvu yapamwamba ya thupi.
Kudumpha Mmwamba: M'malo mokwera m'bokosi, mumalumpha ndi mapazi onse nthawi imodzi, zomwe zimawonjezera plyometric ndi cardio component.
Kukwera kwa Mwendo Umodzi: Mumachita sitepeyi pogwiritsa ntchito mwendo umodzi wokha, zomwe zimawonjezera zovuta ndikuwongolera mbali imodzi ya thupi nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Pamwamba pa Stepbox?

Squats: Squats imathandizana ndi Bodyweight Step-ups pamene akugwira ntchito pamagulu a minofu omwewo, makamaka ntchafu ndi matako, ndikuthandizira kupititsa patsogolo mphamvu zochepetsera thupi ndi kusinthasintha.
Kukula kwa Ng'ombe: Kukweza kwa ng'ombe ndi ntchito yabwino yothandizirana pamene imayang'ana minofu ya m'munsi ya mwendo, yomwe imachitika panthawi ya Step-ups kuti ikhale yokhazikika, motero kumapangitsa kuti thupi likhale ndi mphamvu komanso mphamvu.

Amaxabiso angamahlekwane kanye Bodyweight Pamwamba pa Stepbox

Kuchita masewera olimbitsa thupi
Kulimbitsa thupi kwapang'onopang'ono
Zochita zolimbitsa thupi za Quadriceps
Kulimbitsa thupi kwa ntchafu ndi stepbox
Zochita zolimbitsa thupi zolimbitsa thupi
Zolimbitsa thupi za Stepbox
Maphunziro owonjezera kulemera kwa thupi
Zochita za Quad ndi stepbox
Zochita zolimbitsa ntchafu za toning
Bodyweight kukwera pa stepbox chizolowezi