Gawani Squat ndi Roll
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Gawani Squat ndi Roll
Split Squat with Roll ndi masewera olimbitsa thupi omwe amaphatikiza kulimbitsa thupi komanso kulimbitsa thupi, makamaka kulunjika ma quadriceps, glutes, ndi hamstrings. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa zitha kusinthidwa kukhala magawo osiyanasiyana olimbitsa thupi. Anthu angasankhe kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za thupi, kulimbikitsa kukhazikika kwapakati, ndi kuonjezera kuyenda ndi kusinthasintha.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Gawani Squat ndi Roll
- Yendani phazi limodzi kutsogolo ndikugwada mawondo onse awiri kuti mutsitse thupi lanu kukhala squat yogawanika, kwinaku mukugubuduza ma dumbbells pansi mwendo wanu wakutsogolo kupita ku bondo.
- Onetsetsani kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu, ndipo bondo lanu lina likuyendayenda pansi.
- Kanikizani chidendene chanu chakutsogolo kuti muyime mmbuyo, ndikugudubuza ma dumbbells kumbuyo kwa mwendo wanu poyambira.
- Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha reps, kenaka sinthani miyendo ndikuchitanso nambala yofanana mbali inayo.
Izinto zokwenza Gawani Squat ndi Roll
- **Pewani Kutsamira Patsogolo**: Kulakwitsa kofala komwe anthu amapanga ndikutsamira kutsogolo panthawi yagawikana. Izi zitha kuyika kupsinjika kosafunikira pamsana ndi mawondo anu. Sungani torso yanu mowongoka nthawi yonse yochita masewera olimbitsa thupi kuti mugwire pachimake ndikuteteza msana wanu.
- **Pitilizani Kusamala**: Kuyanjanitsa phazi limodzi ndi chogudubuza thovu kungakhale kovuta. Kuti mukhalebe bwino, yang'anani pamalo omwe ali pansi pafupifupi mita patsogolo panu ndikusunga pachimake chanu. Pewani kuyang'ana pansi kapena mmwamba chifukwa izi zikhoza kukusokonezani.
- **Kuyenda Koyendetsedwa**: Pewani
Gawani Squat ndi Roll Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Gawani Squat ndi Roll?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Split Squat ndi Roll. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kusinthasintha zikukula. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena munthu wodziwa zambiri awonetsetse masewerawa kuti awonetsetse kaimidwe koyenera ndi luso.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Gawani Squat ndi Roll?
- Chibugariya Split Squat: Mtunduwu umaphatikizapo kuyika phazi lanu lakumbuyo pamalo okwera ngati benchi, zomwe zimawonjezera mphamvu ndikuwunika kwambiri mwendo wakutsogolo.
- Barbell Split Squat: Mwakusiyana uku, chotchinga chimayikidwa kumbuyo kwanu chakumtunda, ndikuwonjezera kulemera kwanu ndikutsutsa mphamvu zanu ndi mphamvu zanu.
- Goblet Split Squat: Kusiyanaku kumaphatikizapo kukhala ndi kettlebell kapena dumbbell kutsogolo kwa chifuwa chanu pamalo a goblet, omwe amachititsa pakati panu ndikuwongolera bwino.
- Gawani Squat Ndi Magulu Otsutsa: Mtunduwu umagwiritsa ntchito gulu lotsutsa lomwe limazungulira phazi lanu lakutsogolo ndikugwiridwa m'manja mwanu, ndikuwonjezera zovuta pakukhazikika kwanu ndi mphamvu zanu.
Izinto zokufunda ezishisa ezivumelekile Gawani Squat ndi Roll?
- Chibulgaria split squats: Zochitazi zimayang'ananso minofu ya m'munsi mwa thupi koma ndikugogomezera kwambiri pa kukhazikika ndi kukhazikika, pamene phazi limodzi likukwera, lomwe limagwirizana ndi gawo la Split Squat ndi Roll.
- Deadlifts: Deadlifts ndizochita zolimbitsa thupi kwambiri chifukwa zimayang'ana kumbuyo kwa unyolo (glutes ndi hamstrings), omwe ndi magulu omwewo a minofu omwe amayang'aniridwa ndi Split Squat with Roll, koma kuchokera kumbali ina, kuthandiza kupanga mphamvu yocheperapo ya thupi. .
Amaxabiso angamahlekwane kanye Gawani Squat ndi Roll
- Gawani Squat ndi Maphunziro a Roll
- Zochita za Bodyweight Split Squat
- Zochita zolimbitsa thupi za Quadriceps
- Kuchita masewera olimbitsa thupi kunyumba
- Zochita zolimbitsa thupi za ntchafu
- Gawani Squat ndi njira ya Roll
- Momwe mungapangire Split Squat ndi Roll
- Kulimbitsa thupi kwa Quadriceps
- Gawani Squat kwa minofu ya miyendo
- Zochita za toning ntchafu ndi kulemera kwa thupi.