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Chibugariya Split Squat ndi Mpando

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Chibugariya Split Squat ndi Mpando

The Bulgarian Split Squat with Chair ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi quadriceps, hamstrings, glutes, ndi core, kulimbikitsa mphamvu, kusinthasintha, ndi kusinthasintha. Ndioyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa champhamvu yake yosinthika kutengera milingo yamunthu payekhapayekha. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu zathupi komanso amathandizira kusuntha kwa chiuno ndi kukhazikika, zomwe zimapangitsa kukhala chisankho chabwino kwambiri pakulimbitsa thupi komanso kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chibugariya Split Squat ndi Mpando

  • Kwezani mwendo umodzi kumbuyo kwanu ndikuyika pamwamba pa phazi lanu pampando.
  • Tsitsani thupi lanu mumphuno, kugwada mawondo onse mpaka pafupifupi madigiri 90, kuonetsetsa kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu.
  • Kanikizani chidendene cha phazi lanu lakutsogolo kuti mubwererenso pamalo oyima, ndikusunga phazi lanu lakumbuyo pampando.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani miyendo ndikubwereza masewerawo.

Izinto zokwenza Chibugariya Split Squat ndi Mpando

  • Mawonekedwe Oyenera: Pamene mukuchita squat, tsitsani thupi lanu mpaka bondo lanu lakutsogolo lipirire pamtunda wa digirii 90, ndikusunga torso yanu mowongoka. Pewani kutsamira kutsogolo chifukwa izi zimatha kusokoneza msana wanu ndikuchotsa chidwi chanu kutali ndi miyendo yanu.
  • Kugawa Kulemera: Onetsetsani kuti kulemera kwanu kuli kofanana ndi phazi lanu lakutsogolo, osati pa zala zanu zokha. Izi zidzakuthandizani kugwirizanitsa ma glutes anu ndi hamstrings bwino.
  • Pewani Kuchulukitsa: Cholakwika chofala ndikulola bondo lakutsogolo kupita zala zala panthawi ya squat. Izi zingayambitse kupsinjika kosafunika pa bondo. Onetsetsa

Chibugariya Split Squat ndi Mpando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chibugariya Split Squat ndi Mpando?

Inde, oyamba kumene atha kuchita Bulgarian Split Squat ndi masewera olimbitsa thupi. Ndizochita masewera olimbitsa thupi kwa oyamba kumene kuti mukhale ndi mphamvu zochepa za thupi komanso moyenera. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena kulemera kwa thupi, ndikuyang'ana mawonekedwe ndi kuwongolera kuti musavulale. Pamene mukukhala olimba komanso omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera kulemera pang'onopang'ono. Ndikoyeneranso kuti wina akuwoneni kapena kukutsogolerani pochita masewera olimbitsa thupi maulendo angapo oyambirira kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chibugariya Split Squat ndi Mpando?

  • Chibulgaria Split Squat yokhala ndi Magulu Otsutsa: Mukusintha uku, mutha kugwiritsa ntchito bandi yolimbana ndi ntchafu zanu kuti muwonjezere gawo linalake pamasewerawa, kulunjika ma glutes anu ndi olanda m'chiuno.
  • Chibulgaria Split Squat yokhala ndi Kettlebell: Mtunduwu umaphatikizapo kukhala ndi kettlebell pamalo a goblet, zomwe zingakuthandizeni kugwirizanitsa pachimake chanu ndikuwongolera bwino.
  • Bulgarian Split Squat yokhala ndi Barbell: Kusiyanaku kumaphatikizapo kuyika belu pamapewa anu, zomwe zingathandize kuonjezera katundu ndikutsutsa mphamvu zanu zam'munsi.
  • Chibulgaria Split Squat yokhala ndi Mpira Wamankhwala: Mukusintha uku, mumagwira mpira wamankhwala patsogolo panu, womwe ukhoza kukulitsa kukhazikika kwanu komanso kugwirizana kwinaku mukugwiranso ntchito mikono ndi mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Chibugariya Split Squat ndi Mpando?

  • Kuchitapo kanthu : Ntchitoyi imagwiritsanso ntchito mpando kapena benchi ndikugwira ntchito pamagulu a minofu omwewo monga Bulgarian Split Squat, koma imayang'ana kwambiri mwendo umodzi panthawi imodzi, kuthandiza kuwongolera bwino ndikuwongolera kusalinganika kulikonse kwa minofu.
  • Milatho ya Glute: Ngakhale kuti ntchitoyi sigwiritsa ntchito mpando, imathandizira Bulgarian Split Squat poyang'ana kumbuyo kwa unyolo, makamaka glutes ndi hamstrings, zomwe zingapangitse mphamvu ndi kukhazikika kofunikira pa kayendetsedwe ka squat.

Amaxabiso angamahlekwane kanye Chibugariya Split Squat ndi Mpando

  • Maphunziro aku Bulgarian Split Squat
  • Zochita zolimbitsa thupi za ntchafu
  • Kuchita masewera olimbitsa thupi kwa Quadriceps
  • Momwe mungachitire ku Bulgarian Split Squat
  • Bulgarian Split Squat yokhala ndi kulemera kwa Thupi
  • Zochita zolimbitsa thupi za Quadriceps
  • Zochita za ntchafu ndi mpando
  • Njira yaku Bulgaria Split Squat
  • Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi
  • Zolimbitsa thupi kunyumba za ntchafu ndi quadriceps