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Dumbbell mwendo umodzi squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMigergo
Imimiselo eqhaphoQuadriceps
Amashwa eqhaphoAdductor Magnus, Gluteus Maximus, Soleus
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Ukuxhumana kwe Dumbbell mwendo umodzi squat

Dumbbell One Leg Squat ndi masewera olimbitsa thupi ochepa omwe amayang'ana magulu angapo a minofu, kuphatikizapo quadriceps, hamstrings, glutes, ndi core, potero kumapangitsa mphamvu, mphamvu, ndi kugwirizana. Ndi chisankho chabwino kwambiri kwa othamanga komanso okonda masewera olimbitsa thupi amisinkhu yonse, chifukwa amatha kusinthidwa kutengera mphamvu ndi luso la munthu. Zochita izi ndizopindulitsa makamaka kwa iwo omwe akufuna kupititsa patsogolo kulimbitsa thupi kwawo, kulimbitsa mphamvu zamtundu umodzi, ndikuwonjezera masewera awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell mwendo umodzi squat

  • Pang'onopang'ono tsitsani thupi lanu popinda mwendo wanu woyimirira pa bondo, kusunga msana wanu molunjika ndi mwendo wanu wina wotambasula patsogolo panu kuti mukhale bwino.
  • Pitirizani kutsitsa mpaka ntchafu yanu ikufanana ndi pansi, kuonetsetsa kuti bondo lanu silikupitirira zala zanu.
  • Kanikizaninso chidendene chanu pamalo oyambira, kusunga kulemera kwanu kugawanika mofanana.
  • Bwerezani chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mwendo wina.

Izinto zokwenza Dumbbell mwendo umodzi squat

  • Sankhani Kulemera Koyenera: Yambani ndi kulemera kopepuka mpaka mukwaniritse mawonekedwe anu, kenaka muwonjezere kulemera kwake. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala.
  • Kusamalitsa: Kusamalitsa ndikofunikira pakuswana mwendo umodzi. Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse kuti mukhale oyenerera. Ngati pali vuto, mutha kugwira chinthu chokhazikika kapena kuchita masewera olimbitsa thupi pafupi ndi khoma kuti zikuthandizeni.
  • Kuzama kwa Squat: Ingopitani motsika momwe mungathere mukusunga mawonekedwe abwino. Ngati simungathe kutsika kwambiri, zili bwino. M'kupita kwa nthawi, kusinthasintha kwanu ndi mphamvu zanu zidzakula

Dumbbell mwendo umodzi squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell mwendo umodzi squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell one leg squat, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe oyenera. Zochita izi zimafuna kukhazikika, mphamvu, ndi kugwirizana, kotero zingakhale zovuta kwa omwe angoyamba kumene kukhala olimba. Zingakhale zothandiza kuyeseza kuyenda popanda zolemetsa kaye kapena kugwiritsa ntchito khoma kapena mpando wothandizira. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wazolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell mwendo umodzi squat?

  • Dumbbell Bulgarian Split Squat: Pakusiyana uku, phazi limodzi limakwezedwa pa benchi kapena kuponda kumbuyo kwanu pamene mukuchita squat ndi mwendo wina, mutagwira dumbbell m'dzanja lililonse.
  • Dumbbell Pistol Squat: Kusintha kwapamwamba kumeneku kumaphatikizapo kugwira dumbbell patsogolo panu ndi manja anu onse pamene mukuchita squat ya mwendo umodzi, kutulutsa mwendo wina kutsogolo kwanu.
  • Dumbbell Goblet One Leg Squat: Kusiyanaku kumaphatikizapo kugwira dumbbell imodzi pafupi ndi chifuwa chanu ndi manja anu onse pamene mukuchita squat ya mwendo umodzi.
  • Dumbbell Single Leg Squat to Bench: Kusiyanaku kumaphatikizapo kuyimirira kutsogolo kwa benchi, kuchita squat ya mwendo umodzi mpaka matako anu akhudza benchi, ndikukankhira kumbuyo kuti muyime.

Izinto zokufunda ezishisa ezivumelekile Dumbbell mwendo umodzi squat?

  • Chibulgaria Split Squats: Ntchitoyi imayang'ananso mwendo umodzi pa nthawi, zomwe zingathandize kuwongolera bwino komanso kukhazikika kwanu, mbali zofunika kwambiri pochita bwino dumbbell mwendo umodzi squat.
  • Deadlifts: Deadlifts amagwira ntchito m'munsi mwa thupi lanu lonse ndi pachimake, mofanana ndi dumbbell squat ya mwendo umodzi. Mwa kulimbikitsa maderawa, mukhoza kupititsa patsogolo kukhazikika kwanu ndi mphamvu zanu zonse, zomwe zingapangitse kuti mukhale ndi ntchito yabwino mu squat ya mwendo umodzi.

Amaxabiso angamahlekwane kanye Dumbbell mwendo umodzi squat

  • "Dumbbell single leg squat Workout"
  • "Masewero olimbitsa thupi a Quadriceps ndi ma dumbbells"
  • "Zochita za ntchafu toning dumbbell"
  • "Mwendo umodzi wosquat ndi zolemera"
  • "Kulimbitsa thupi kwa Dumbbell kwa minofu ya miyendo"
  • "Single leg dumbbell squat for ntchafu"
  • "Masewero anayi pogwiritsa ntchito ma dumbbells"
  • "Zochita zolimbitsa thupi zotsika ndi ma dumbbells"
  • "Zochita za Dumbbell zolimbitsa mwendo"
  • "Kukhala ndi mwendo umodzi wokhala ndi dumbbell"