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Masewera a Skater

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 Masewera a Skater

Skater Squat ndi masewera olimbitsa thupi ochepa omwe amalimbana ndi quadriceps, hamstrings, glutes, ndi core, kulimbikitsa kukhazikika, mphamvu, ndi kukhazikika. Ndizoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga, chifukwa zitha kusinthidwa kuti zigwirizane ndi zomwe wogwiritsa ntchito amatha kuchita. Anthu angafune kuphatikiza ma Skater Squats muzochita zawo kuti achepetse mphamvu zathupi, kulimbitsa thupi, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Masewera a Skater

  • Sinthani kulemera kwa thupi lanu ku phazi lanu lakumanja, kenaka kwezani phazi lanu lakumanzere pansi ndikulitambasula kumbuyo kwanu, ndikusunga mwendo wanu wakumanzere molunjika.
  • Tsitsani thupi lanu pamalo otsetsereka popinda bondo lanu lakumanja, kwinaku mwendo wanu wakumanzere utalikira kumbuyo kwanu, ngati kuti ndinu katswiri wothamanga pa mwendo umodzi.
  • Kanikizani phazi lanu lakumanja kuti mukwerenso pamalo oyimilira, ndikubweretsanso phazi lanu lakumanzere pamalo pomwe idayambira.
  • Bwerezani kusuntha kwa mwendo wanu wakumanzere, ndipo pitirizani kusinthana pakati pa miyendo yonse kuti mupeze chiwerengero chomwe mukufuna.

Izinto zokwenza Masewera a Skater

  • **Kusamala:** Zochita izi zimafuna kusamala bwino. Ngati ndinu oyamba, mutha kugwiritsa ntchito khoma kapena mpando kuti muthandizire mpaka mutakhala bwino. Osathamangira njira; ndi bwino kuzitenga pang'onopang'ono komanso mokhazikika. Kulakwitsa kofala: Kuyesera kuchita masewera olimbitsa thupi mwachangu kungayambitse kutayika bwino komanso kuvulala komwe kungachitike.
  • **Kuzama kwa Squat:** Khalani ndi squat yakuya kuti mupangitse kukhudzika kwanu ndi minyewa yanu, koma ingopitani momwe mungathere mukusunga mawonekedwe abwino.

Masewera a Skater Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Masewera a Skater?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Skater, koma akhoza kukhala gulu lovuta kwa omwe angoyamba kumene. Zimafuna kulinganiza, kugwirizana, ndi mphamvu m'munsi mwa thupi. Oyamba kumene angafune kuyamba ndi ma squats olemera thupi kapena ma squats othandizidwa asanapite ku skater squats. Angathenso kusintha masewerawo posakhala pansi kapena kugwiritsa ntchito chithandizo monga khoma kapena mpando mpaka atakhala ndi mphamvu komanso oyenerera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Masewera a Skater?

  • Chibulgaria Split Squat: Mtunduwu umafuna kuti mwendo umodzi ukwezedwe pa benchi kapena kuponda kumbuyo kwanu pamene mukugwada pansi pa mwendo wanu wakutsogolo.
  • Bokosi Limodzi Limodzi la Bokosi: Mwakusiyana uku, mumagwada pansi pa mwendo umodzi mpaka matako anu akhudza bokosi kapena benchi, kenako imirirani.
  • Goblet Skater Squat: Kusiyanaku kumaphatikizapo kukhala ndi kettlebell kapena dumbbell kutsogolo kwa chifuwa chanu pamene mukuchita skater squat.
  • Skater Squat yokhala ndi Resistance Band: Mtunduwu umaphatikizapo kugwiritsa ntchito magulu otsutsa kuzungulira mawondo anu kuti muwonjezere kulimba kwa squat.

Izinto zokufunda ezishisa ezivumelekile Masewera a Skater?

  • Jump Squats amathanso kuthandizira Skater Squats monga momwe amaphatikizira chinthu cha plyometric, chomwe chimathandiza kuonjezera mphamvu, liwiro, ndi mphamvu, zikhumbo zomwe zimakhala zopindulitsa ku kayendetsedwe kake ka Skater Squats.
  • The One-Leg Deadlift, monga Skater Squat, ikugogomezera mphamvu ndi mgwirizano umodzi, kuthandiza kukonza kusalinganika kwa minofu ndi kupititsa patsogolo kukhazikika, zomwe ndizofunikira kuti ma Skater Squats aphedwe.

Amaxabiso angamahlekwane kanye Masewera a Skater

  • Zochita zolimbitsa thupi
  • Kulimbitsa quadriceps
  • Zolimbitsa thupi m'ntchafu
  • Maphunziro a Skater Squat
  • Bodyweight Skater Squat
  • Zochita zolimbitsa thupi
  • Zolimbitsa thupi kunyumba za ntchafu
  • Quadriceps masewera olimbitsa thupi popanda zida
  • Malangizo a Skater Squat
  • Kupititsa patsogolo mphamvu za miyendo ndi Skater Squats.