Kuyimitsidwa Squat
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Ukuxhumana kwe Kuyimitsidwa Squat
The Suspension Squat ndi masewera olimbitsa thupi apansi omwe amayang'ana magulu angapo a minofu kuphatikizapo quads, hamstrings, glutes, ndi core, kulimbikitsa mphamvu, kusinthasintha, ndi kusinthasintha. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi magawo olimba komanso zolinga zosiyanasiyana. Anthu angafune kuchita Suspension Squats chifukwa amathandizira kulimbitsa thupi, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kupewa kuvulala polimbitsa minofu yokhazikika.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Squat
- Tsitsani thupi lanu kukhala squat poweramitsa mawondo anu ndikukankhira chiuno kumbuyo, kwinaku mukukweza chifuwa chanu ndi manja anu.
- Onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo musadutse zala zanu pamene mukutsika mu squat.
- Gwirani malo a squat kwa kamphindi, kenaka kanikizani zidendene zanu kuti mubwerere kumalo oyambira, kusunga mikono yanu motambasulira ndikusunga kupsinjika kwa wophunzitsa kuyimitsidwa.
- Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso msana wanu wowongoka panthawi yonse yolimbitsa thupi.
Izinto zokwenza Kuyimitsidwa Squat
- **Mawonekedwe Oyenera**: Mukamachita squat, sungani chifuwa chanu, mapewa kumbuyo, ndi kuyang'ana kutsogolo. Pamene mukugwada pansi, kanikizani chiuno chanu kumbuyo ndikugwada mawondo anu, kuwasunga mzere ndi mapazi anu. Pewani kulola mawondo anu kulowa mkati kapena kudutsa zala zanu, chifukwa izi zingayambitse kupsinjika kwa mawondo.
- **Gwiritsani Ntchito Pakatikati Mwanu**: Kulakwitsa kofala sikukhala pachimake pakuchita masewera olimbitsa thupi. Kusunga pachimake chanu sikungothandiza kuti mukhale osamala komanso kumawonjezera zovuta pakuchita masewera olimbitsa thupi, ndikuwonjezera mphamvu zake.
- **Kuyenda Koyendetsedwa**: Pewani kuthamangitsa mayendedwe. Dzichepetseni m'njira yolamulirika ndikukankhira m'mwamba mu zidendene zanu
Kuyimitsidwa Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Squat?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Suspension Squat. Ndi masewera olimbitsa thupi omwe amalunjika kumunsi kwa thupi, makamaka ntchafu ndi glutes. Zimagwiranso ntchito pachimake ndikuwongolera bwino komanso kukhazikika. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera. Zingakhale zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyamba. Komanso, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri ngati liri lovuta kapena lopweteka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Squat?
- Suspension Pistol Squat: Uku ndikusintha kopitilira muyeso komwe mumatambasulira mwendo umodzi patsogolo panu mukuchita squat, zomwe zimasokoneza kwambiri mphamvu yanu ndi mphamvu ya mwendo.
- Jumping Suspension Squat : Kusiyanaku kumaphatikizapo kulumpha kumapeto kwa squat, kuwonjezera chinthu cha maphunziro a plyometric ku masewerawo.
- Kuyimitsa Squat ndi Kupotoza: Izi zimaphatikizapo kupotoza pamwamba pa squat, kulunjika pachimake ndikuwongolera mphamvu zozungulira.
- Suspension Split Squat: Mu kusiyana kwa squat uku, phazi limodzi limayikidwa muzitsulo zoyimitsidwa kumbuyo kwanu pamene mukukwera pansi pa mwendo wina, kupereka kutambasula kwakukulu ndi kulimbitsa thupi kwa chiuno chosinthika ndi quadriceps.
Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Squat?
- Deadlifts: Deadlifts amaphatikizana ndi kuyimitsidwa kwa squats poyang'ana minofu yam'mbuyo, kuphatikizapo hamstrings ndi glutes, zomwe zimagwiritsidwanso ntchito panthawi yoyimitsidwa, koma ndi kutsindika kosiyana, potero kumapangitsa kuti thupi likhale lolimba komanso lokhazikika.
- Kudumpha Squats: Kudumpha squats kumawonjezera kuphulika, chinthu cha plyometric ku masewera olimbitsa thupi anu, kupititsa patsogolo mphamvu ndi mphamvu m'magulu apansi apansi a thupi omwe amayang'aniridwa ndi kuyimitsidwa kwa squats, motero angathandize kupititsa patsogolo mphamvu ndi ntchito.
Amaxabiso angamahlekwane kanye Kuyimitsidwa Squat
- Kuyimitsa Squat Workout
- Zochita zolimbitsa thupi za Quadriceps
- ntchafu toning kuyimitsidwa ntchito
- Kuyimitsidwa maphunziro kwa miyendo
- Kuchita masewera olimbitsa thupi ndi kuyimitsidwa
- Kuyimitsidwa Squat kwa minofu ya ntchafu
- Kulimbitsa thupi kwa Quadriceps ndi kuyimitsidwa
- Njira Yoyimitsa Squat
- Kulimbitsa thupi kwa miyendo ndi Suspension Squat
- Zochita zatsatanetsatane za Suspension Squat.