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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 omwe amalunjika kumunsi kwa thupi, makamaka glutes, quadriceps, ndi hamstrings, komanso kupititsa patsogolo thanzi la mtima ndi mphamvu zophulika. Masewerawa ndi abwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kukhala ndi mphamvu zochepa zathupi komanso ukadaulo. Kuphatikizira ma Jump Squats muzochita zanu kumatha kulimbitsa thupi lanu lonse, kukulitsa kagayidwe kanu, ndikuwongolera magwiridwe antchito anu pamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lumpha Squat

  • Tsitsani thupi lanu mu squat yakuya, pindani mawondo anu mpaka ntchafu zanu zifanane ndi pansi ndikusunga msana wanu molunjika.
  • Kanikizani zidendene zanu kuti ziphulike m'mwamba ndikudumpha, kukulitsa miyendo yanu ndikukankhira manja anu m'mbali mwanu kuti muwonjezeke.
  • Bwerani pansi pang'onopang'ono, ndikumangirira kutera kwanu ndikugwada nthawi yomweyo mawondo anu ndikubwerera m'malo a squat.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kusunga kamvekedwe kokhazikika ndikuwonetsetsa kuti mawonekedwe anu azikhala olondola nthawi yonseyi.

Izinto zokwenza Lumpha Squat

  • **Pewani Kutseka Maondo Anu **: Cholakwika chofala ndikukulitsa mawondo pamwamba pa kulumpha, zomwe zingayambitse kuvulala. M'malo mwake, pindani pang'ono m'mawondo anu ngakhale pamtunda wa kulumpha kwanu. Izi zidzakuthandizani kuyamwa mphamvu mukafika ndikuteteza mafupa anu.
  • **Gwiritsani Ntchito Mikono Yanu**: Mikono yanu imatha kuthandizira kukulitsa mphamvu. Atembenuzireni mmbuyo pamene mukugwada pansi ndikuwagwedezera kutsogolo pamene mukudumpha. Izi sizikuthandizani kuti mudumphe m'mwamba komanso kuti mukhalebe bwino.
  • **Kutenthetsa Pasadakhale**: Kudumpha squats kumakhudza kwambiri ndipo kungakhale

Lumpha Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lumpha Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Jump Squat. Komabe, ndikofunikira kuti muyambe ndi squat yoyamba kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ma squat oyambira akadziwa bwino, amatha kuwonjezera kulumpha kuti awonjezere mphamvu. Zimalimbikitsidwanso kuti muyambe ndi ma reps otsika ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi kupirira zikukula. Nthawi zonse kumbukirani kuti mawonekedwe oyenera ndi ofunikira, ndipo ndi bwino kubwereza mocheperapo kusiyana ndi ambiri omwe alibe mawonekedwe.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lumpha Squat?

  • Weighted Jump Squat imaphatikizapo kunyamula dumbbell kapena kettlebell kuti muwonjezere kukana ndikuwonjezera zovuta.
  • Tuck Jump Squat imaphatikizapo kubweretsa mawondo anu mmwamba pa chifuwa chanu chapakati pa kulumpha, zomwe zimawonjezera chinthu china chovuta ndikugwira ntchito pachimake.
  • Plyometric Jump Squat imaphatikizapo kulumpha m'mwamba momwe mungathere kuchokera kumalo a squat, kuyang'ana pa liwiro ndi mphamvu.
  • Jump Squat Yamiyendo Imodzi ndikusintha kotsogola, kochitidwa ndi squat ndi kudumpha pa mwendo umodzi, zomwe zimawonjezera mphamvu ndi mphamvu imodzi.

Izinto zokufunda ezishisa ezivumelekile Lumpha Squat?

  • Ma Burpees amathanso kuthandizira Jump Squats monga masewera olimbitsa thupi omwe samangowonjezera mphamvu ya mwendo ndi mphamvu, monga kulumpha squat, komanso kumapangitsa kuti mtima ukhale wopirira komanso umalimbikitsa kutaya mafuta.
  • Box Jump, monga Jump Squats, ndi masewera olimbitsa thupi omwe amathandizira kukulitsa mphamvu zophulika, kulimba mtima, ndi mphamvu ya cardio, komanso amawonjezera zovuta zina zomwe zimafuna kuti mulumphe papulatifomu yokwezeka, motero mumakulitsa luso lanu lodumphira ndi kulumikizana.

Amaxabiso angamahlekwane kanye Lumpha Squat

  • Jump Squat Workout
  • Zochita za Bodyweight Jump Squat
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Zolimbitsa thupi zolemetsa mwendo
  • Chizoloŵezi chothamanga kwambiri cha Jump Squat
  • Plyometric Jump Squat
  • Zolimbitsa thupi zapansi
  • Lumpha Squat kwa minofu ya miyendo
  • Zochita zophulika za quad