One Leg Squat
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe One Leg Squat
The One Leg Squat ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri kumunsi kwa thupi, kulimbitsa mphamvu, kukhazikika, ndi kusinthasintha kwa miyendo, m'chiuno, ndi pachimake. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kukonza mphamvu zawo zam'munsi ndi kukhazikika kwathunthu. Nthawi zambiri anthu amaphatikiza masewerawa m'zochita zawo chifukwa amatha kutsutsa ndikuwongolera kulumikizana kwawo, kupirira kwa minofu, ndi kuwongolera thupi, zonse zimalimbikitsa kaimidwe kabwinoko komanso kuyenda bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi One Leg Squat
- Chepetsani pang'onopang'ono thupi lanu momwe mungathere popinda bondo la mwendo wanu woyimirira, nsana wanu ukhale wowongoka ndi mwendo wanu winanso.
- Gwirani malo a squat mwachidule, kuonetsetsa kuti bondo lanu silidutsa zala zanu ndipo mwendo wanu wautali umakhala pansi.
- Limbikitsani thupi lanu mpaka pamalo oyamba, pogwiritsa ntchito chidendene cha mwendo wanu.
- Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza musanasinthe mwendo wina.
Izinto zokwenza One Leg Squat
- **Balance**: Anthu ambiri amavutika kuti asamachite bwino pamasewerawa. Kuti muthandizire izi, mutha kugwiritsa ntchito khoma kapena mpando kuti muthandizire mukangoyamba kuchita masewera a One Leg Squats. Pamene mphamvu zanu zikuyenda bwino, yesani kuchita masewera olimbitsa thupi popanda kuthandizidwa.
- **Kuzama kwa Squat **: Kulakwitsa kofala sikulowa mozama mu squat. Yesetsani kudzitsitsa mpaka chiuno chanu chikhale chochepa kusiyana ndi bondo lanu. Ngati simungathe kutsika chonchi poyamba, zili bwino. Yesetsani kukulitsa luso lanu
One Leg Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda One Leg Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a One Leg Squat, koma zingakhale zovuta chifukwa zimafuna mphamvu, mphamvu, ndi kusinthasintha. Ndibwino kuti muyambe ndi kuthandizira mwendo umodzi wa squats kapena kusintha kosavuta ndikupita patsogolo pakuchita masewera olimbitsa thupi. Komanso, mawonekedwe oyenera ndi ofunikira kuti apewe kuvulala, choncho ndi kopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa bwino kuyang'anira poyamba.
Yintoni imibalabala enzima yale nhliziyo emangalisayo One Leg Squat?
- Bulgarian Split Squat: Pakusiyana uku, mumayika phazi la mwendo wanu wosagwira ntchito pa benchi kumbuyo kwanu ndikuchita squat pa mwendo wina.
- Skater Squat: Uku ndikusintha kovutirapo komwe mumabwerera ndi mwendo wosagwira ntchito, kukhudza bondo pansi ndikusunga bondo la mwendo wogwira ntchito.
- Curtsy Squat: Mwakusiyana uku, mumadutsa mwendo wosagwira ntchito kumbuyo kwa mwendo wogwira ntchito, ngati mukuchita curtsy, ndiyeno mukuchita squat.
- Single Leg Box Squat: Pakusiyana uku, mumachita squat ndi mwendo umodzi mutakhala m'bokosi kapena benchi, kenako imirirani.
Izinto zokufunda ezishisa ezivumelekile One Leg Squat?
- Ma Deadlifts amatha kuthandizira One Leg Squats mwa kulimbikitsa nyundo ndi kumbuyo kumbuyo, kupereka chithandizo chabwinoko komanso kukhazikika pochita masewerawa.
- Kukweza ng'ombe kumatha kupititsa patsogolo ubwino wa One Leg Squats polimbitsa minofu ya m'munsi mwa mwendo, kuwongolera bwino komanso kukhazikika, zomwe ndizofunikira kuti squat ichitike bwino.
Amaxabiso angamahlekwane kanye One Leg Squat
- One Leg Squat ndi Barbell
- Barbell Single Leg Squat
- Quadriceps Kulimbitsa Zolimbitsa Thupi
- Thupi Toning Workout
- One Legged Barbell Squat
- Kuchita Zolimbitsa Thupi Zapamwamba
- Unilateral Leg Training
- Single Leg Squat ya ntchafu
- Zolimbitsa Thupi za Barbell za Quadriceps
- Kumanga Mwendo Umodzi Womanga Minofu Yamiyendo