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Full Squat Mobility

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 Full Squat Mobility

Kuchita masewera olimbitsa thupi a Full Squat Mobility ndi kayendetsedwe kabwino kamene kamapangitsa mphamvu za thupi lonse, kusinthasintha, ndi kusinthasintha, makamaka kulunjika minofu yapansi ya thupi monga quadriceps, hamstrings, ndi glutes. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangopanga masewera olimbitsa thupi komanso zimathandizira pazochitika zatsiku ndi tsiku, kulimbikitsa kaimidwe kabwinoko komanso kuchepetsa chiopsezo chovulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Full Squat Mobility

  • Pang'onopang'ono tsitsani thupi lanu mwa kugwada pa mawondo ndi m'chiuno, ngati kuti mwakhala pansi pa mpando wosawoneka, kusunga chifuwa chanu ndi msana wanu molunjika.
  • Pitirizani kutsitsa mpaka ntchafu zanu zikufanana ndi pansi kapena zotsika momwe kusinthasintha kwanu kumakulolani, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
  • Gwirani malowa kwa masekondi angapo, ndikuyang'ana kusunga msana wowongoka ndikusunga mawondo anu ndi mapazi anu.
  • Kanikizani zidendene zanu kuti mubwerere pamalo oyimirira, kuwonetsetsa kuti mayendedwe anu akuwongolera komanso osathamanga kwambiri kuti musunge bwino. Bwerezani zolimbitsa thupi ngati pakufunika.

Izinto zokwenza Full Squat Mobility

  • Sungani Fomu Yoyenera: Chimodzi mwa zolakwika zomwe anthu amalakwitsa ndikusasunga mawonekedwe olondola. Sungani mapazi anu motalikirana m'lifupi, msana wanu molunjika, ndi zidendene zanu pansi. Pamene mukukwera, ntchafu zanu ziyenera kufanana ndi nthaka, ndipo mawondo anu sayenera kupitirira zala zanu.
  • Yesetsani Kuyenda Kwanu: Cholakwika china choyenera kupewa ndikuthamangira masewera olimbitsa thupi. Chinsinsi cha squat yopambana ndikuwongolera kayendetsedwe kanu pamene mukutsitsa ndikukweza thupi lanu. Izi zimathandiza kugwirizanitsa minofu yoyenera ndikuchepetsa chiopsezo cha kuvulala.
  • Kupumira Moyenera: Kupuma ndi gawo lomwe nthawi zambiri limamanyalanyazidwa. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukubwerera mmwamba

Full Squat Mobility Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Full Squat Mobility?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Full Squat Mobility. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti musavulale. Zingakhale zovuta kupeza squat yathunthu poyamba, koma ndi chizolowezi chokhazikika komanso kusintha pang'onopang'ono mu kusinthasintha ndi mphamvu, zimakhala zosavuta. Nthawi zonse tikulimbikitsidwa kukaonana ndi akatswiri olimbitsa thupi kapena othandizira olimbitsa thupi ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi nkhawa zilizonse zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Full Squat Mobility?

  • Squat Pamwamba: Uku ndikusintha kovutirapo komwe mumagwira zotchingira kapena ma dumbbell pamutu pochita squat, zomwe zimafunikira ndikuwongolera kuyenda kwapamwamba kwa thupi ndi mphamvu yayikulu.
  • Bokosi Squat: Izi zimaphatikizapo kugwada pansi pa bokosi kapena benchi kumbuyo kwanu, zomwe zimathandiza kupititsa patsogolo kuyenda kwa ntchafu ndikuphunzitsa njira yoyenera ya squat.
  • Squat Patsogolo: Kusinthaku kumaphatikizapo kunyamula belu kutsogolo kwa thupi lanu pamtunda wa phewa, zomwe zimatsindika kwambiri za quads ndi kumtunda ndikuwongolera kuyenda.
  • Sumo Squat: Kusiyanasiyana kumeneku kumaphatikizapo kaimidwe kowonjezereka ndi zala zolozera kunja, zomwe zimayang'ana mkati mwa ntchafu ndi glutes ndipo zingathandize kusintha chiuno.

Izinto zokufunda ezishisa ezivumelekile Full Squat Mobility?

  • "Ankle Dorsiflexion" ndi ntchito ina yomwe imagwirizana ndi Full Squat Mobility, chifukwa imapangitsa kuti pakhale kuyenda kwamagulu, chinthu chofunika kwambiri kuti mukhale ndi thanzi labwino komanso mawonekedwe oyenera panthawi ya squat.
  • "Glute Bridges" imathandiziranso Full Squat Mobility pamene imalimbitsa minofu ya gluteus, yomwe ndi yofunikira pakuyenda kwamphamvu komanso koyendetsedwa bwino.

Amaxabiso angamahlekwane kanye Full Squat Mobility

  • Kulimbitsa thupi kwathunthu kwa Squat Mobility
  • Zolimbitsa thupi zolimbitsa thupi
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Full Squat Mobility kwa ntchafu
  • Zochita zolimbitsa thupi za Quadriceps
  • Bodyweight Full Squat routine
  • Zochita zomanga minofu ya ntchafu
  • Full Squat Mobility bodyweight Workout