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Lumpha Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Lumpha Squat

Jump Squat ndi masewera olimbitsa thupi amphamvu omwe amalimbitsa ndi kumveketsa thupi lakumunsi, makamaka kulunjika ma glutes, quads, ndi ana a ng'ombe pomwe amathandiziranso thanzi lamtima komanso kulimbitsa thupi. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa champhamvu yake yosinthika. Anthu angafune kuphatikiza ma Jump Squats m'chizoloŵezi chawo chifukwa cha kuthekera kwake kulimbikitsa masewera olimbitsa thupi, kuonjezera kuwotcha mafuta, ndi kulimbikitsa mphamvu za thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lumpha Squat

  • Yambani masewerawa mwakuchita masewera olimbitsa thupi nthawi zonse, kugwada ndikukankhira m'chiuno ngati mukufuna kukhala pampando.
  • Mukafika pamalo otsika kwambiri a squat yanu, gwiritsani ntchito mapazi anu kuphulika mmwamba, kudumpha momwe mungathere.
  • Mukamatera, wongolerani thupi lanu kuti libwererenso kumalo a squat, kutengera mphamvu ndi miyendo yanu.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Lumpha Squat

  • Mawonekedwe Olondola: Khalani ndi kaimidwe koyenera panthawi yonse yolimbitsa thupi. Yambani ndi mapazi anu motalikirana ndi mapewa, pindani mawondo ndi m'chiuno kuti muchepetse thupi lanu mu squat, kenako kudumpha mmwamba. Mukatera, onetsetsani kuti mwatero mofewa ndikupita ku squat yotsatira. Sungani chifuwa chanu mmwamba ndi kumbuyo, ndipo mawondo anu asagwedezeke mkati.
  • Yesetsani Kufika Kwanu: Cholakwika chofala ndikutera mwamphamvu pamapazi anu, zomwe zingayambitse kuvulala. Nthawi zonse yesetsani kutera mofewa komanso mwakachetechete, kutengera mphamvuyo kudzera m'miyendo yanu. Mawondo anu ayenera kupindika pang'ono potera.
  • Gwiritsani Ntchito Mikono Yanu: Mikono yanu imatha kukuthandizani kuti mupange mphamvu zambiri ndikusungabe bwino. Monga mukugwetsa

Lumpha Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lumpha Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Jump Squat. Komabe, ayenera kuyamba ndi ma squats oyambira kuti awonetsetse kuti ali ndi mawonekedwe olondola komanso kuti apange mphamvu. Akakhala omasuka ndi ma squats oyambira, amatha kuwonjezera kulumpha kwa zovuta zina. Ndikofunika kumvetsera thupi lawo osati kukankhira mwamphamvu kuti asavulazidwe. Ngati ali ndi vuto lililonse la thanzi, ayenera kuonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi asanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lumpha Squat?

  • Squat Box Jump imaphatikizapo kuchita squat ndikudumphira pa bokosi kapena nsanja, kuonjezera mphamvu ya masewerawo.
  • The Weighted Jump Squat imaphatikizapo kugwira dumbbell kapena kettlebell panthawi yosuntha kuwonjezera kukana ndi kuonjezera mphamvu.
  • Single-Leg Jump Squat imayang'ana mwendo umodzi nthawi imodzi, kumathandizira kukhazikika komanso kulumikizana.
  • Broad Jump Squat ndikusintha komwe mumadumphira kutsogolo m'malo mopita m'mwamba, ndikugwira ntchito pamphamvu yanu yodumpha yopingasa.

Izinto zokufunda ezishisa ezivumelekile Lumpha Squat?

  • Ma Burpees ndi masewera ena ochita masewera olimbitsa thupi omwe amaphatikizana ndi Jump Squats, chifukwa amaphatikizana ndi masewera olimbitsa thupi komanso amalimbitsa thupi lapamwamba ndi pachimake, zomwe zimapangitsa kuti thupi likhale lolimbitsa thupi lonse lomwe limapangitsa kuti mphamvu zonse zitheke komanso kulimbitsa mtima.
  • Box Jump, monga Jump Squats, ndi masewera olimbitsa thupi omwe amathandizira kupititsa patsogolo mphamvu zophulika komanso kulimba mtima, komanso amawonjezera chinthu cholondola komanso chowongolera, chomwe chimatha kupititsa patsogolo masewera olimbitsa thupi komanso kulimbitsa thupi.

Amaxabiso angamahlekwane kanye Lumpha Squat

  • Jump Squat Workout
  • Zochita zolimbitsa thupi za ntchafu
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Kulemera kwa thupi Jump Squat
  • Lumpha Squat kwa minofu ya miyendo
  • Zolimbitsa thupi kunyumba za ntchafu
  • Masewero a Quadriceps opanda zida
  • Jump Squat zolimbitsa thupi zolimbitsa thupi
  • Kulimbitsa thupi kwa ntchafu ndi Quadriceps