Kuyimitsidwa kwa Split Squat
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Ukuxhumana kwe Kuyimitsidwa kwa Split Squat
The Suspended Split Squat ndi masewera olimbitsa thupi omwe amayang'ana kulimbikitsa thupi lakumunsi, makamaka kulunjika ku quadriceps, hamstrings, glutes, ndi core. Ntchitoyi ndi yoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga apamwamba, chifukwa amawongolera bwino, kusinthasintha, ndi mphamvu zogwirira ntchito. Anthu angafune kuchita Ma Squats Oyimitsidwa Oyimitsidwa kuti alimbikitse mphamvu zawo zam'munsi, kulimbikitsa kufanana kwa minofu, komanso kulimbikitsa masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa kwa Split Squat
- Ikani phazi lanu lakumanja pamapazi onse a wophunzitsira kuyimitsidwa ndikupita patsogolo ndi phazi lanu lakumanzere, kuwonetsetsa kuti thupi lanu lili molunjika.
- Tsitsani thupi lanu m'malo olowera, kugwada bondo lanu lakumanzere mpaka madigiri 90 pomwe mwendo wanu wakumanja ukupitilira kumbuyo kwanu.
- Kanikizani phazi lanu lakumanzere kuti muyime mmbuyo, ndikusunga phazi lanu lakumanja pamapazi a wophunzitsa kuyimitsidwa.
- Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani miyendo ndikubwereza ndondomekoyi.
Izinto zokwenza Kuyimitsidwa kwa Split Squat
- **Pewani Kutsamira Patsogolo**: Kulakwitsa kofala ndikutsamira patali kwambiri panthawi ya squat. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndi mawondo. M'malo mwake, yang'anani kusunga torso yanu mowongoka komanso kulemera kwanu kukhale pamwamba pa phazi lanu lakutsogolo.
- **Kuyenda Kolamulidwa**: Dzichepetseni pang'onopang'ono komanso pansi pa ulamuliro mu squat. Osagwetsa pansi mwachangu kapena gwiritsani ntchito mphamvu kuti mubwerere m'mwamba. Kuyenda pang'onopang'ono komanso koyendetsedwa bwino kumatsimikizira kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kuchita masewera olimbitsa thupi komanso kumathandizira kupewa kuvulala.
- **Pewani Kuchulukitsa **: Mukamachita squat yoyimitsidwa, onetsetsani kuti musatero.
Kuyimitsidwa kwa Split Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kuyimitsidwa kwa Split Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspended Split Squat. Komabe, ndikofunikira kuzindikira kuti ichi ndi masewera olimbitsa thupi omwe amafunikira kukhazikika komanso mphamvu. Oyamba kumene ayenera kuyamba ndi ma squats a thupi logawanika kapena mapapu asanayambe kupita ku mtundu woimitsidwa kuti atsimikizire kuti ali ndi mawonekedwe oyenera komanso mphamvu zokwanira. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti aziyang'anira kapena kuwongolera zochitikazo kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa kwa Split Squat?
- Kumbuyo kwa Phazi Lokwezeka Kwambiri Kugawanika Squat : Mofanana ndi Bulgarian split squat, kusiyana kumeneku kumaphatikizapo kukweza phazi lakumbuyo pa sitepe kapena benchi, koma ndi kukwera kwapansi kuti kuchepetsa kupsinjika kwa chiuno.
- Weighted Split Squat: Kusiyanaku kumaphatikizapo kugwira dumbbell m'dzanja lililonse kapena barbell kumbuyo kwanu kuti muwonjezere kukana ndikutsutsa malire anu.
- Split Squat Jump: Kusintha kwa plyometric kumeneku kumaphatikizapo kudumpha ndikusintha miyendo yanu pakati pamlengalenga kuti ifike pamalo ogawanika, kuwongolera mphamvu ndi kulimba mtima.
- Lateral Split Squat: Kusiyanaku kumaphatikizapo kutuluka kumbali m'malo mwa kumbuyo, kuyang'ana mkati ndi kunja kwa ntchafu kuwonjezera pa quadriceps ndi glutes.
Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa kwa Split Squat?
- Chibulgaria Split Squats: Zochita izi ndizosiyana kwa Suspended Split Squat ndipo zimapereka zovuta zowonjezera pofuna kulinganiza ndi kugwirizanitsa, motero kupititsa patsogolo magulu a minofu omwewo koma ndi kuwonjezereka kwakukulu.
- Squats: Ma squats amagwira ntchito m'magulu akuluakulu a minofu monga Suspended Split Squats, makamaka quadriceps, hamstrings, ndi glutes, koma amakhalanso pachimake, akupereka masewera olimbitsa thupi kwambiri.
Amaxabiso angamahlekwane kanye Kuyimitsidwa kwa Split Squat
- Kulemera kwa thupi kwa ntchafu
- Zochita zolimbitsa thupi za Quadriceps
- Masewero Oyimitsidwa a Split Squat
- Kuphunzitsa kulemera kwa thupi kwa miyendo
- Zochita za toning ntchafu
- Zochita za kuyimitsidwa
- Kusiyana kwa Squat
- Zochita zolimbitsa thupi quad
- Zochita zapakhomo za minofu ya ntchafu
- Zolimbitsa thupi zolimbitsa thupi zolemetsa mwendo