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Full Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Full Squat

The Full Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma quadriceps, hamstrings, ndi glutes, komanso amathandizira pachimake ndikuwongolera bwino. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika komanso mawonekedwe ake. Anthu angafune kuchita masewerawa osati chifukwa chakulimbitsa mphamvu ndi minofu, komanso phindu lake pakupititsa patsogolo kusinthasintha, kuyenda, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Full Squat

  • Yambani masewerawa ndikutsitsa thupi lanu pang'onopang'ono, ngati kuti mwakhalanso pampando, ndikusunga msana wanu molunjika ndi mawondo anu pamwamba pa zala zanu.
  • Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana kapena pafupifupi kufanana pansi, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
  • Gwirani izi kwakanthawi, ndikusunga pachimake pachimake komanso kulemera kwa thupi lanu pazidendene zanu.
  • Pomaliza, kanikizaninso pamalo oyambira mowongolera, kuwonetsetsa kuti mukukankha zidendene zanu osati zala zanu, kuti mumalize kuswana kwathunthu.

Izinto zokwenza Full Squat

  • ** Sungani Msana Wosalowerera **: Chimodzi mwa zolakwika zofala kwambiri panthawi ya squat ndikuzungulira kumbuyo, zomwe zingayambitse kuvulala. Nthawi zonse sungani chifuwa chanu m'mwamba ndi msana wanu m'malo osalowerera. Tangoganizani kuti pali ndodo yomwe ikuthamanga kuchokera kumutu kupita ku mchira wanu, ndipo muyenera kuyika ndodoyo molunjika panthawi yonseyi.
  • **Kuzama kwa Squat**: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Izi zimatengedwa ngati squat yathunthu. Komabe, musamadzikakamize kuti mutsike ngati zikukuvutani kapena ngati mukulephera kukhalabe ndi mawonekedwe oyenera. Kulakwitsa kofala ndiko kusagwada mozama

Full Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Full Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Full Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena kulemera kwa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri akuwunikanso fomu yanu kuti atsimikizire kuti mukuchita bwino. Pamene mukupanga mphamvu ndikukhala omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera pang'onopang'ono kulemera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Full Squat?

  • Goblet Squat: Mu kusiyana kumeneku, mumagwiritsa ntchito kettlebell kapena dumbbell pafupi ndi chifuwa chanu, zomwe zingakuthandizeni kukonza mawonekedwe anu ndikuyang'ana pa njira yanu yopumira.
  • Squat Pamwamba: Izi ndizovuta zosiyana pamene mumagwiritsa ntchito barbell kapena dumbbells pamwamba pamene mukuchita squat, zomwe zingakuthandizeni kuwongolera bwino komanso kuyenda kwa mapewa.
  • Jump Squat: Iyi ndi plyometric version ya squat yomwe mumaphulika mmwamba kuchokera pansi pa squat mpaka kudumpha, zomwe zingathandize kupititsa patsogolo mphamvu ndi masewera.
  • Pistol Squat: Uku ndikusiyana kwa mwendo umodzi wa squat, zomwe zingathandize kuwongolera bwino, kugwirizanitsa, ndi mphamvu zosagwirizana.

Izinto zokufunda ezishisa ezivumelekile Full Squat?

  • Mapapo ndi ntchito ina yomwe imathandizira ma Squats Athunthu, akamalumikizana ndi ma quadriceps, glutes, ndi hamstrings, ofanana ndi ma squats, komanso amatsutsa kusamvana ndi kulumikizana, kupititsa patsogolo kulimba kwa magwiridwe antchito.
  • Kukweza kwa ng'ombe kungathenso kuthandizira ma Squats Athunthu pamene akulunjika kumunsi kwa miyendo, makamaka minofu ya ng'ombe, yomwe nthawi zambiri imanyalanyazidwa mu squats, motero kuonetsetsa kuti thupi limagwira ntchito mokwanira.

Amaxabiso angamahlekwane kanye Full Squat

  • Kulimbitsa thupi kwa Barbell Full Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Zochita zonse za Squat ndi Barbell
  • Zochita zolimbitsa thupi za ntchafu zolimba
  • Squat Yathunthu ya quadriceps
  • Zolimbitsa thupi za Barbell za ntchafu
  • Kumanga minofu ya quadriceps ndi ntchafu
  • Kuchita masewera olimbitsa thupi kwambiri ndi Barbell
  • Maphunziro a Squat athunthu a minofu ya miyendo.