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One Leg Quarter 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 One Leg Quarter Squat

The One Leg Quarter Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi quadriceps, glutes, ndi hamstrings, komanso kumapangitsa kuti thupi likhale lokhazikika komanso lokhazikika. Ndi chisankho chabwino kwambiri kwa othamanga, okonda zolimbitsa thupi, ndi anthu omwe akuchira kuvulala kwa miyendo omwe akufuna kuwonjezera mphamvu ndi kukhazikika kwa miyendo yawo. Kuchita masewera olimbitsa thupi kungathandize kupititsa patsogolo masewera olimbitsa thupi, kuthandizira kupewa kuvulala, ndikuthandizira kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi One Leg Quarter Squat

  • Kwezani phazi lanu lakumanja pansi, kugwada bondo lakumanja pamakona a digirii 90 kuti phazi lanu lakumanja likhale kumbuyo kwanu, ndipo tambasulani manja anu kutsogolo kuti muthe.
  • Yambani kutsitsa thupi lanu popinda bondo lanu lakumanzere mu squat, kuonetsetsa kuti bondo lanu lakumanzere likugwirizana ndi phazi lanu lakumanzere ndipo osapitirira zala zanu.
  • Tsitsani thupi lanu mpaka ntchafu yanu yakumanzere ifanane ndi pansi, kapena momwe kusinthasintha kwanu kumakulolani, ndikupanga kotala squat.
  • Kanikizani phazi lanu lakumanzere kuti mukweze thupi lanu kubwerera kumene munayambira, ndikusunga phazi lanu lakumanja pamtunda kwa nthawi yonse yochita masewera olimbitsa thupi. Bwerezani izi kwa chiwerengero chomwe mukufuna cha reps, kenaka sinthani miyendo.

Izinto zokwenza One Leg Quarter Squat

  • Kaimidwe Koyenera: Khalani ndi msana wowongoka ndikusunga pachimake pakuchita masewera olimbitsa thupi. Pewani kutsamira kutsogolo kapena kumbuyo, chifukwa izi zitha kusokoneza msana wanu. Bondo lanu liyenera kukhala pamwamba pa phazi lanu pamene mukukwera pansi.
  • Kuyenda Moyenera: Gawo limodzi la mwendo wa quarter quarter ndikuchita masewera olimbitsa thupi, kotero ndikofunikira kuyang'ana pa bata. Pewani kuthamangira kusuntha, chifukwa izi zitha kutaya malire anu ndikuwonjezera chiopsezo chovulala. Ngati kuli kofunikira, gwiritsani ntchito khoma kapena mpando kuti muthandizidwe mpaka mutadzidalira.
  • Kuyenda Kwambiri: Onetsetsani kuti mukuchita masewerawa pang'onopang'ono komanso molamulidwa. Gawo lotsika liyenera kukhala lodekha komanso lowongolera, pomwe gawo lokwera liyenera kukhala lamphamvu komanso lophulika.
  • Pewani Kuchulukitsitsa: Cholakwika chimodzi chofala ndikuyesa kukweza kulemera kwambiri posachedwa. Yambani ndi kulemera kwa thupi lanu

One Leg Quarter Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda One Leg Quarter Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a One Leg Quarter Squat, koma ayenera kuyamba pang'onopang'ono komanso ndi zolemera zopepuka kapena opanda zolemera konse. Zochita izi zimafuna kukhazikika bwino komanso mphamvu ya miyendo, choncho ndikofunikira kudziwa bwino fomu musanawonjezere zovuta. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa mukayamba masewera olimbitsa thupi kuti muwonetsetse kuti azichita moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo One Leg Quarter Squat?

  • One Leg Quarter Squat with Resistance Band: Pogwiritsa ntchito gulu lotsutsa kuzungulira ntchafu zapansi, Baibuloli likugogomezera kuyambitsa chiuno ndi glute.
  • Squat One Leg Quarter Squat pa BOSU Ball: Kuchita masewera olimbitsa thupi pamtunda wosakhazikika ngati mpira wa BOSU kumawonjezera mphamvu ndikugwira ntchito moyenera.
  • Squat One Leg Quarter Squat yokhala ndi Kettlebell: Kusiyanaku kumaphatikizapo kukhala ndi kettlebell pamalo a goblet, kuwonjezera chigawo champhamvu cha thupi pakuchita masewera olimbitsa thupi.
  • Kuthamanga kwa Quarter One Leg ndi Jump: Kuwonjezera kulumpha kumapeto kwa kayendetsedwe ka squat kumawonjezera mphamvu ya mtima ndikugwira ntchito pa mphamvu zophulika.

Izinto zokufunda ezishisa ezivumelekile One Leg Quarter Squat?

  • Kukula kwa Ng'ombe kungathe kugwirizana ndi Miyendo Yomwe ya Quarter Quarter squats poyang'ana kumunsi kwa miyendo, makamaka minofu ya ng'ombe, yomwe nthawi zambiri imanyalanyazidwa muzochita zina zam'munsi za thupi, motero kuonetsetsa kuti mwendo ukuyenda bwino.
  • Ma Glute Bridges amatha kuthandizira One Leg Quarter Squats poyang'ana makamaka ma glutes ndi hamstrings, omwe ndi minofu yachiwiri yomwe imagwira ntchito mu squat, potero kumapangitsa kuti thupi likhale lolimba komanso lokhazikika.

Amaxabiso angamahlekwane kanye One Leg Quarter Squat

  • Zochita za One Leg Quarter Squat
  • Kulimbitsa thupi kwa Quadriceps
  • Zochita zolimbitsa ntchafu
  • Kusiyana kwa squat ya mwendo umodzi
  • Zochita zolimbitsa thupi za ntchafu
  • Zochita za mwendo umodzi umodzi
  • Zolimbitsa thupi zolimbitsa thupi
  • Maphunziro a kotala imodzi ya miyendo
  • Zochita zolimbitsa thupi za Quadriceps
  • Zochita zomanga minofu ya ntchafu