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Bodyweight Wall Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Bodyweight Wall Squat

Bodyweight Wall Squat ndi masewera olimbitsa thupi omwe amalimbana ndi quadriceps, hamstrings, glutes, ndi core, kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Kusunthaku ndi koyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa chazovuta zake zosinthika. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa cha zopindulitsa zake popititsa patsogolo kukhazikika, kulimbikitsa kugwirizanitsa bwino kwa thupi, ndi kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Wall Squat

  • Pang'onopang'ono tsitsani thupi lanu pansi poweramitsa mawondo anu ndikusunga msana ndi chiuno ku khoma.
  • Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu ali pamwamba pa akakolo anu.
  • Gwirani izi kwa masekondi pang'ono, ndikusunga pachimake chanu komanso msana wanu wowongoka.
  • Pang'onopang'ono kukankhira mmbuyo kumalo oyambira, kuwongola miyendo yanu ndikusunga msana wanu ndi chiuno ku khoma.

Izinto zokwenza Bodyweight Wall Squat

  • ** Phatikizani Core Yanu **: Pamene mukutsitsa thupi lanu mu squat, onetsetsani kuti mukugwirizanitsa minofu yanu yayikulu. Izi zimathandiza kusunga bwino komanso kukhazikika panthawi yochita masewera olimbitsa thupi. Cholakwika chofala ndikulola kuti m'mimba mwanu mupumule, zomwe zingayambitse mawonekedwe osauka komanso kuvulala komwe kungachitike.
  • **Sungani Kuyanika Koyenera**: Pamene mukugwada pansi, mawondo anu ayenera kukhala pamwamba pa akakolo anu, ndipo ntchafu zanu zikhale zofanana ndi pansi. Pewani kulola mawondo anu kupitilira zala zanu, chifukwa izi zitha kuyika mawondo anu kupsinjika kwambiri komanso kungayambitse kuvulala.
  • **Sungani Msana Wanu Wanyumba **: Onetsetsani kuti msana wanu umakhalabe wathyathyathya khoma

Bodyweight Wall Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Wall Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bodyweight Wall Squat. Kuchita masewera olimbitsa thupi kumalimbikitsidwa kwa oyamba kumene chifukwa kumathandiza kulimbitsa mphamvu m'munsi mwa thupi, makamaka m'ntchafu ndi matako, komanso kumapangitsanso kukhazikika ndi kukhazikika. Ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukuyenda bwino kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuti oyamba kumene akambirane ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Wall Squat?

  • Wall Squat ndi Mpira: Mutha kuwonjezera mpira wochita masewera olimbitsa thupi pakati pa msana wanu ndi khoma kuti mukhazikike ndikupangitsa minofu yanu yayikulu bwino.
  • Wall Squat yokhala ndi Resistance Band: Gulu lotsutsa likhoza kuyikidwa kuzungulira ntchafu zanu kuti muwonjezere zovuta ndikupangitsanso glutes ndi minofu ya m'chiuno.
  • Wall Squat Hold: M'malo mobwerezabwereza, mumagwiritsa ntchito squat pakhoma kwa nthawi yaitali momwe mungathere, zomwe zimawonjezera chipiriro ndi mphamvu.
  • Wall Squat yokhala ndi Ma Dumbbells: Kuwonjezera zolemera m'manja mwanu mukuchita squat pakhoma kumatha kuwonjezera mphamvu yolimbitsa thupi, kulunjika kumtunda kwanu ndi pachimake pamodzi ndi thupi lanu lakumunsi.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Wall Squat?

  • Milatho ya Glute imathandiziranso Bodyweight Wall Squats chifukwa imayang'ana kumunsi kwa thupi, makamaka glutes ndi hamstrings, zomwe zingathandize kupititsa patsogolo mphamvu ndi kukhazikika kofunikira pakuyenda kwa squatting.
  • Goblet Squat ndi ntchito ina yothandiza yophatikizana ndi Bodyweight Wall Squats popeza sikuti imangogwira minofu yofanana - quads, hamstrings, ndi glutes - komanso imaphatikizanso pachimake ndi kumtunda kwa thupi, kupereka kulimbitsa thupi kokwanira.

Amaxabiso angamahlekwane kanye Bodyweight Wall Squat

  • Bodyweight Wall Squat Workout
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Ma Wall Squats a minofu ya ntchafu
  • Zolimbitsa thupi zolimbitsa thupi
  • Zochita zolimbitsa thupi za Quadriceps
  • Zochita za Wall Squat
  • Zochita zolimbitsa thupi zolimbitsa ntchafu
  • Kulimbitsa Quadriceps ndi Wall Squats