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Pistol Squat Yothandizira yokhala ndi Bedi Masamba

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 Pistol Squat Yothandizira yokhala ndi Bedi Masamba

The Assisted Pistol Squat with Bed Sheet ndi njira yothandiza yochepetsera thupi yomwe imayang'ana kwambiri kukulitsa mphamvu, kukhazikika, ndi kuyenda. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kukulitsa luso lawo la squatting kapena akuyesetsa kuchita masewera olimbitsa thupi osathandizidwa. Zochita izi ndizofunika chifukwa sizimangogwirizanitsa magulu akuluakulu a minofu monga glutes, quads, ndi hamstrings, komanso amalola kuti mupite patsogolo pa msinkhu wanu mwa kusintha mlingo wa chithandizo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pistol Squat Yothandizira yokhala ndi Bedi Masamba

  • Imani moyang'anizana ndi chinthucho ndi pepala la bedi m'manja onse awiri, mapazi anu motalikirana m'lifupi, ndiyeno kwezani phazi limodzi kuchoka pansi.
  • Pang'onopang'ono tsitsani thupi lanu kukhala squat pa mwendo wanu woyimirira pamene mukugwiritsa ntchito pepala la bedi kuti mukhale oyenerera ndi kuthandizira, kusunga mwendo wanu wina patsogolo panu.
  • Mukafika pamalo otsika kwambiri a squat yanu, gwiritsani ntchito pepala la bedi kuti likuthandizeni kukankhira mmbuyo kumalo oyambira.
  • Bwerezani izi kuti mubwereze kangapo, kenaka sinthani ku mwendo wina.

Izinto zokwenza Pistol Squat Yothandizira yokhala ndi Bedi Masamba

  • **Kuyenda Koyendetsedwa**: Cholakwika chimodzi chofala ndikuthamangira mumayendedwe. Kuti muthandize mfuti ya squat, onetsetsani kuti mukutsitsa thupi lanu pang'onopang'ono komanso mowongolera. Izi sizimangothandiza kuti mukhale osamala komanso zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira.
  • **Kuyenda Kwathunthu**: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mwadutsa mumayendedwe onse. Izi zikutanthauza kutsitsa thupi lanu mpaka ntchafu yanu ikhale yofanana ndi nthaka. Pewani kulakwitsa kofala pakuchita theka la squats, chifukwa izi sizimakhudza kwambiri minofu.
  • ** Phatikizani Core**: Kumbukirani kutengera maziko anu panthawi yonseyi. Izi sizingothandiza kokha komanso kuonetsetsa kuti muli

Pistol Squat Yothandizira yokhala ndi Bedi Masamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pistol Squat Yothandizira yokhala ndi Bedi Masamba?

Inde, oyamba kumene atha kuchita Pistol Squat Yothandizira ndi masewera olimbitsa thupi a Bedi. Uku ndikusinthidwa kwa squat ya pistol yachikhalidwe ndipo idapangidwa kuti izi zitheke mosavuta kwa omwe angoyamba kumene kukhala olimba kapena akugwira ntchito mwamphamvu komanso moyenera. Tsamba la bedi limapereka chithandizo chowonjezera, kulola munthuyo kukhalabe ndi mawonekedwe oyenera ndikuchepetsa chiopsezo cha kuvulala. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati pali kusapeza bwino kapena kupweteka kulikonse, ndibwino kuti muyime ndikufunsira upangiri kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pistol Squat Yothandizira yokhala ndi Bedi Masamba?

  • Squat Yothandizira ya Pistol yokhala ndi Chitseko Chachitseko: Mutha kugwiritsa ntchito chimango cha chitseko chothandizira m'malo mwa pepala logona, kugwira m'mbali mwa chimango pamene mukugwada pansi ndikudzikweza.
  • Kuthandizira Pistol Squat yokhala ndi TRX Straps: Zingwe za TRX zitha kugwiritsidwa ntchito m'malo mwa pepala la bedi, kupereka kukhazikika komanso kulola kusuntha kwakukulu.
  • Pistol Squat Yothandizira yokhala ndi Khoma: M'malo mwa pepala lokhala ndi bedi, gwiritsani ntchito khoma lothandizira. Mutha kuyika dzanja limodzi pakhoma kuti muchepetseko pamene mukuchita squat.
  • Pistol Squat Yothandizira ndi Mpando: Mpando ukhoza kugwiritsidwa ntchito pothandizira m'malo mwa pepala logona. Mutha kugwira kumbuyo kwa mpando uku mukudzitsitsa mu squat ndikukankhira mmwamba.

Izinto zokufunda ezishisa ezivumelekile Pistol Squat Yothandizira yokhala ndi Bedi Masamba?

  • Chibulgaria Split Squats: Zochita izi zimayang'ananso minofu yapansi ya thupi, kuphatikizapo quadriceps, hamstrings, ndi glutes. Pochita masewera olimbitsa thupi a ku Bulgarian Split Squats, mutha kukulitsa mphamvu za mwendo umodzi, zomwe ndizofunikira kwambiri popanga Pistol Squat Yothandizira ndi Bedi Sheet.
  • Ng'ombe Imautsa: Ng'ombe Imautsa kulimbikitsa minofu yamwana wa ng'ombe, yomwe imathandizira kwambiri kuti ikhalebe bwino panthawi ya Assisted Pistol Squat ndi Bedi Sheet. Ana a ng'ombe amphamvu angathandize kupewa kugwedezeka ndikuonetsetsa kuti kuyenda kosalala, koyendetsedwa bwino panthawi ya squat.

Amaxabiso angamahlekwane kanye Pistol Squat Yothandizira yokhala ndi Bedi Masamba

  • Kulimbitsa thupi kwa ntchafu
  • Zochita zolimbitsa thupi za Quadriceps
  • Maphunziro Othandizira a Pistol Squat
  • Zolimbitsa thupi za Bedi
  • Kulimbitsa thupi kunyumba kwa miyendo
  • Pistol Squat zosiyanasiyana
  • Zochita za toning ntchafu
  • Kulimbitsa mwendo wopanda zida
  • Zochita zolimbitsa thupi za quadriceps
  • Pistol Squat Yothandizira yokhala ndi kalozera wamapepala