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Kugawanitsa Squats

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Kugawanitsa Squats

Split Squats ndi masewera olimbitsa thupi ofunika kwambiri omwe amayang'ana magulu angapo a minofu, kuphatikizapo quadriceps, glutes, ndi hamstrings, motero kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Zochita izi ndi zoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira ma Split Squats m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za miyendo, kupititsa patsogolo kukhazikika kwapakati, ndi kuonjezera kusinthasintha, zonse zomwe zimathandiza kuti thupi lizichita bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugawanitsa Squats

  • Sungani thupi lanu lakumtunda molunjika, mapewa anu kumbuyo ndi omasuka komanso chibwano mmwamba. Manja anu akhoza kukhala m'chiuno mwanu kapena kutambasula kuti muchepetse.
  • Tsitsani thupi lanu mpaka bondo lanu lakutsogolo lili pamtunda wa digirii 90 ndipo bondo lanu lakumbuyo liri pamwamba. Chidendene chanu chakutsogolo chiyenera kukhala chathyathyathya pansi ndipo bondo lanu liyenera kukhala pamwamba pa bondo lanu.
  • Dzikankhireni nokha mpaka pomwe mukuyambira ndikukankhira chidendene chanu chakutsogolo, kusunga kulemera kwanu molingana, osatsamira kutsogolo kapena kumbuyo.
  • Bwerezani zolimbitsa thupi kumbali inayo popita patsogolo ndi phazi lanu lakumanzere ndi kumbuyo ndi phazi lanu lakumanja.

Izinto zokwenza Kugawanitsa Squats

  • **Sungani Makhalidwe Owongoka**: Sungani torso yanu mowongoka panthawi yonse yolimbitsa thupi. Kutsamira patali kwambiri kutsogolo kapena kumbuyo kungapangitse kupsinjika kosayenera kumunsi kwanu. Kuti mukhale ndi kaimidwe kowongoka, yang'anani pachimake chanu ndikuyang'ana patsogolo.
  • **Kuyika Mapazi Moyenera **: Phazi lanu lakutsogolo liyenera kukhala lathyathyathya pansi ndipo phazi lanu lakumbuyo liyenera kukhala pazala zake. Pewani kuti bondo lanu lakutsogolo likhale phanga mkati kapena kunja, liyenera kuloza mbali imodzi ndi phazi lanu.
  • **Mayendedwe Oyendetsedwa

Kugawanitsa Squats Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugawanitsa Squats?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Split Squats. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimathandiza kumanga mphamvu ndi kukhazikika m'munsi mwa thupi. Imalimbana ndi quadriceps, hamstrings, glutes, ndi ana a ng'ombe, komanso imathandizira kukonza bwino komanso kugwirizanitsa. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kapena kulemera kwa thupi, ndikuyang'ana mawonekedwe kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugawanitsa Squats?

  • Side Split Squat: Mu mtundu uwu, mumapita kumbali kuti mukachite squat, yomwe imayang'ana ntchafu zanu zamkati ndi zakunja.
  • Jumping Split Squat: Uku ndikusintha kosinthika komwe mumawonjezera kulumpha pamene mukusintha miyendo, ndikuwonjezera vuto la mtima.
  • Weighted Split Squat: Kusiyanaku kumaphatikizapo kugwira dumbbell m'dzanja lililonse kapena barbell kumbuyo kwanu, ndikuwonjezera kukana kuchita masewera olimbitsa thupi.
  • Kumbuyo kwa Phazi Kutalikirana Kugawanika Squat: Mofanana ndi Bulgarian split squat, kusiyana kumeneku kumaphatikizapo kukweza phazi lanu lakumbuyo pa benchi kapena sitepe, koma ndikuyang'ana kusunga torso kuti ikhale yowongoka kuti igwirizane ndi quads.

Izinto zokufunda ezishisa ezivumelekile Kugawanitsa Squats?

  • Chibulgaria Split Squats: Uku ndikusiyana kwa squat yogawanika yomwe imaphatikizapo kukweza phazi lakumbuyo, zomwe zimapangitsa kuti masewerawa akhale ovuta komanso amphamvu, potero kumawonjezera mphamvu ndi kusinthasintha kwa minofu ya m'munsi yomwe imayang'anizana ndi squat yachikhalidwe.
  • Masitepe: Kukwera pang'onopang'ono kumakhala kopindulitsa chifukwa amatsanzira mayendedwe omwewo monga ma split squats koma amawonjezera chinthu chokhazikika komanso kulumikizana. Zochita izi zimathandizira kulimbitsa ma quads, hamstrings, ndi glutes, monga ma squats ogawanika, komanso kumapangitsanso mphamvu zapakati komanso kukhazikika.

Amaxabiso angamahlekwane kanye Kugawanitsa Squats

  • Bodyweight Split Squats
  • Quadriceps Kulimbitsa Zolimbitsa Thupi
  • Kulimbitsa Thupi Kunyumba
  • Palibe Zida Zochita Zolimbitsa Thupi
  • Gawani ma Squats a ntchafu Toning
  • Zochita Zolimbitsa Thupi za Quadriceps
  • Zolimbitsa Thupi Zanyumba Zantchafu
  • Kulimbitsa Thupi Lapansi Kulimbitsa Thupi
  • Split Squats Bodyweight Zolimbitsa Thupi
  • Chizoloŵezi Cholimbitsa Thupi Pantchafu ndi Quadriceps