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Kettlebell Goblet Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiRiikweri.
Imimiselo eqhaphoQuadriceps
Amashwa eqhaphoAdductor Magnus, Gluteus Maximus, Soleus, Tensor Fasciae Latae
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Ukuxhumana kwe Kettlebell Goblet Squat

Kettlebell Goblet Squat ndi masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri kumunsi kwa thupi, makamaka quads, hamstrings, ndi glutes, komanso kugwira ntchito pachimake ndi kumtunda kwa thupi. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, chifukwa champhamvu yake yosinthika motengera kulemera kwa kettlebell yomwe imagwiritsidwa ntchito. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amalimbikitsa mphamvu zogwirira ntchito, kuwongolera bwino komanso kaimidwe, komanso kumapangitsa kuti thupi liziyenda bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kettlebell Goblet Squat

  • Yambani kuchita masewera olimbitsa thupi ndikukankhira m'chiuno mwanu ndikugwada pamabondo, kutsitsa thupi lanu kuti likhale squat pamene mukukweza chifuwa chanu ndi msana wanu molunjika.
  • Gwirani pansi mpaka m'chiuno mwanu muli pansi kuposa mawondo anu, onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo musadutse zala zanu.
  • Imani pang'onopang'ono pansi pa squat, kenaka kanikizani zidendene zanu kuti muyimenso pamalo oyambira, ndikusunga kettlebell pachifuwa chanu.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Kettlebell Goblet Squat

  • Gwirani Ntchito Yanu: Kuchita pakati panu ndikofunikira kuti mukhale bata komanso kuteteza kumbuyo kwanu. Cholakwika chofala ndikulola m'mimba kugwedezeka kapena m'munsi kumbuyo, zomwe zingayambitse kupsinjika kapena kuvulala. M'malo mwake, sungani pachimake chanu cholimba panthawi yonseyi.
  • Kuyenda Kwambiri: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Kuthamanga mothamanga kungapangitse mawonekedwe osauka ndi kuvulala komwe kungatheke. Onetsetsani kuti muchepetse pang'onopang'ono mu squat ndikukankhira pamwamba pa zidendene zanu kuti mubwerere kumalo oyambira.
  • Kuzama kwa Squ

Kettlebell Goblet Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kettlebell Goblet Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Kettlebell Goblet Squat. Ndi masewera olimbitsa thupi athunthu omwe amalunjika kumunsi kwa thupi ndi pachimake. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuphunzira njira yoyenera moyang'aniridwa ndi katswiri wophunzitsidwa bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kettlebell Goblet Squat?

  • Kettlebell Sumo Squat: Mu kusiyana kumeneku, mumagwiritsa ntchito kettlebell ndi manja onse awiri ndikusunga mapazi anu motalikirapo kusiyana ndi m'chiuno-m'lifupi, kenaka muthamangire pansi, ndikusunga msana wanu molunjika ndi pachifuwa.
  • Single-Arm Kettlebell Squat: Kusiyanaku kumaphatikizapo kugwira kettlebell m'dzanja limodzi paphewa ndikuchita squat, zomwe zimakulepheretsani kuti mukhale ndi thanzi labwino komanso zimapangitsa kuti thupi lanu likhale lolimba.
  • Kettlebell Overhead Squat: Izi zimaphatikizapo kugwira kettlebell pamwamba ndi dzanja limodzi kapena onse awiri pamene mukuchita squat, kuonjezera zovuta ndikugwira mapewa ndi manja anu.
  • Kettlebell Squat ndi Press: Ichi ndi masewera olimbitsa thupi omwe mumapanga goblet squat ndikusindikiza kettlebell pamwamba pamene mukuyimirira, kugwira ntchito pansi ndi kumtunda kwa thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Kettlebell Goblet Squat?

  • Chigawo cha Bulgarian Split Squat chingathenso kuthandizira Kettlebell Goblet Squat poyang'ana mwendo umodzi panthawi imodzi, zomwe zingathandize kuthana ndi kusalinganika kulikonse mu mphamvu kapena kusinthasintha komwe kunganyalanyazidwe ndi squats ya miyendo iwiri.
  • Kettlebell Deadlift ndi masewera ena okhudzana, monga momwe amachitiranso minofu ya m'munsi mwa thupi koma ndi kutsindika kumbuyo ndi hamstrings, kupereka chizoloŵezi chophunzitsira mphamvu zowonjezereka pamene akuphatikizidwa ndi Goblet Squat.

Amaxabiso angamahlekwane kanye Kettlebell Goblet Squat

  • Kulimbitsa thupi kwa Kettlebell kwa ntchafu
  • Quadriceps kulimbitsa ndi kettlebell
  • Kuchita masewera olimbitsa thupi a goblet
  • Zochita za Kettlebell zolimbitsa minofu ya miyendo
  • Goblet squat kwa ntchafu toning
  • Kettlebell squat routine
  • Kulimbitsa thupi kwa Quadriceps ndi kettlebell
  • Kulimbitsa ntchafu pogwiritsa ntchito kettlebell
  • Njira ya Kettlebell goblet squat
  • Kulimbitsa thupi m'munsi ndi kettlebell.