Chibugariya Split Squat
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Chibugariya Split Squat
The Bulgarian Split Squat ndi masewera olimbitsa thupi ochepa omwe amalimbana ndi quads, glutes, ndi hamstrings, komanso kumapangitsanso kuyenda bwino ndi kuyenda. Ndizoyenera aliyense kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo olimba osiyanasiyana. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kukonza kusalinganika kwa minofu, kumapangitsa masewera olimbitsa thupi, komanso kumathandizira kuti thupi likhale lolimba.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Chibugariya Split Squat
- Sungani chifuwa chanu mmwamba ndi pachimake chanu chikugwira ntchito pamene mukutsitsa thupi lanu pansi, ndikuweramitsa mawondo onse mpaka pafupifupi madigiri 90, ndikuonetsetsa kuti bondo lanu lakumanja silidutsa phazi lanu lakumanja.
- Dinani kupyola chidendene chanu chakumanja kuti mukweze thupi lanu kubwerera kumalo oyambira, kusunga phazi lanu lakumanzere pa benchi kapena bokosi.
- Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani miyendo ndikuchita zomwezo.
- Kumbukirani kukhalabe ndi kaimidwe kabwino panthawi yonse yolimbitsa thupi, kusunga msana wanu molunjika ndi kuyang'ana kutsogolo.
Izinto zokwenza Chibugariya Split Squat
- Khalani ndi Makhalidwe Abwino: Nthawi zonse sungani torso yanu mowongoka nthawi yonse yochita masewera olimbitsa thupi. Kutsamira patali kwambiri kutsogolo kapena kumbuyo kungakupangitseni kupanikizika kosafunikira pamsana wanu, zomwe zimabweretsa kuvulala. Chifuwa chiyenera kukhala mmwamba ndi mapewa kumbuyo.
- Kuzama kwa Squat: Yesetsani kuti ntchafu yanu yakutsogolo ikhale yofanana ndi pansi pa squat yanu. Ngati simungathe kufika kuya uku, ndizotheka kuti zomwe mukuchita ndi zopapatiza. Mosiyana ndi zimenezo, ngati mukupita mozama kuposa izi, malingaliro anu angakhale otambalala kwambiri.
- Musalole Bondo Lanu Lilowe: Mukatsika mu squat, onetsetsani kuti bondo lanu lakutsogolo likutsatira phazi lanu. Ngati wanu
Chibugariya Split Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Chibugariya Split Squat?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a ku Bulgarian Split Squat, koma ndikofunikira kuyamba ndi zolemera zopepuka kapena kulemera kwa thupi mpaka munthu azolowere kuyenda. Zochita izi zimatha kukhala zovuta chifukwa zimafunikira kukhazikika, kusinthasintha, komanso mphamvu. Ndibwino kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyamba kuti muwonetsetse kuti ndinu woyenera komanso kupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera kulemera ndi kulemera pamene mphamvu zanu ndi chidaliro zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Chibugariya Split Squat?
- Chibulgaria Split Squat yokhala ndi Ma Dumbbells: Mtunduwu umawonjezera kulemera kwa masewerawa pogwira dumbbell m'dzanja lililonse.
- Chibulgaria Split Squat yokhala ndi Barbell: M'malo mwa ma dumbbell, kusinthaku kumagwiritsa ntchito chotchingira chomwe chimayikidwa pamapewa anu kuti muwonjezere kukana.
- Bulgarian Split Squat Jump: Mtundu wosinthikawu umaphatikizapo kulumpha pamwamba pa kayendetsedwe kake, kuonjezera vuto la mtima ndi mitsempha yothamanga kwambiri.
- Single-Arm Bulgarian Split Squat: Mukusintha uku, mumagwira kettlebell kapena dumbbell m'dzanja limodzi, ndikutsutsa kusakhazikika kwanu komanso kukhazikika kwapakati.
Izinto zokufunda ezishisa ezivumelekile Chibugariya Split Squat?
- Goblet Squat imathandizira Chibulgaria Split Squat pogwira ntchito mofanana ndi magulu a minofu kuphatikizapo quads, glutes, ndi hamstrings, komanso imagwira pakatikati ndi kumtunda kwa thupi, kupereka thupi lonse lathunthu.
- Masitepe ndi masewera ena opindulitsa omwe amaphatikizana bwino ndi Bulgarian Split Squats, pamene amayang'ana mphamvu ya mwendo umodzi ndi kukhazikika, kuthandiza kuwongolera bwino ndi kugwirizana, komanso kulunjika magulu a minofu ofanana m'munsi mwa thupi.
Amaxabiso angamahlekwane kanye Chibugariya Split Squat
- Zolimbitsa thupi zaku Bulgarian Split Squat
- Zochita zolimbitsa thupi za ntchafu
- Zochita zolimbitsa thupi za Quadriceps
- Kulemera kwa thupi ku Bulgarian Split Squat
- Chibugariya Split Squat kwa minofu ya miyendo
- Zochita zapakhomo za ntchafu
- Palibe masewera olimbitsa thupi a quad
- Njira yaku Bulgaria Split Squat
- Zochita zolimbitsa thupi zolimbitsa miyendo
- Momwe mungachitire ku Bulgarian Split Squat.