Thumbnail for the video of exercise: Side Split Squat

Side Split Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Side Split Squat

The Side Split Squat ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo glutes, quads, ndi hamstrings, komanso kupititsa patsogolo kusinthasintha ndi kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu ndi kupirira, komanso amathandizira kukonza kaimidwe ndi kuchepetsa chiopsezo cha kuvulala polimbikitsa kugwirizanitsa bwino kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Split Squat

  • Tengani sitepe yaikulu kumbali ndi phazi lanu lamanja, kusunga phazi lanu lakumanzere pamalo ake oyambirira.
  • Tsitsani thupi lanu popinda bondo lakumanja mpaka lifike pamtunda wa digirii 90, kwinaku mukuwongoka mwendo wanu wakumanzere ndi kulemera kwanu pachidendene chakumanja.
  • Gwirani squat kwa kamphindi, kuonetsetsa kuti bondo lanu lakumanja silikudutsa phazi lanu lakumanja.
  • Kankhirani phazi lanu lakumanja kuti mubwerere pamalo oyamba, kenaka bwerezani ndondomekoyi ndi mwendo wanu wakumanzere.

Izinto zokwenza Side Split Squat

  • Kuyika Moyenera: Imani ndi mapazi anu otalikirana kuposa m'lifupi m'lifupi la mapewa, zala zoloza pang'ono. Mukagwada pansi, onetsetsani kuti mawondo anu akugwirizana ndi zala zanu, osati kulowa mkati. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala kwa mawondo.
  • Kuzama kwa Squat: Squat pansi momwe mungathere pamene mukukhala ndi mawonekedwe abwino, koma musadzikakamize mozama zomwe sizili bwino kapena zopweteka. Kulakwitsa kofala ndikuyesa kulowa mwakuya posachedwa, zomwe zimatha kusokoneza minofu ndi mafupa anu.
  • Gwirani Ntchito Yanu: Sungani pachimake chanu nthawi yonse yochita masewera olimbitsa thupi kuti mukhale okhazikika komanso okhazikika. Izi zidzakuthandizaninso kuyendetsa kayendetsedwe kanu ndikuteteza kumbuyo kwanu.
  • Ngakhale Kugawa Kulemera: Onetsetsani kuti mukugawa yanu

Side Split Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Split Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Split Squat, koma ndikofunikira kuti muyambe ndi zoyenda zingapo zomwe zimakhala zomasuka ndikuwonjezera pang'onopang'ono pamene kusinthasintha kukukula. Kukonzekera koyenera ndikofunikira kuti musavulale komanso kuti mupindule kwambiri ndi masewerawa. Zingakhale zothandiza kwa oyamba kumene kuyamba ndi kuthandizidwa ndi mphunzitsi kapena katswiri wa masewera olimbitsa thupi kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Split Squat?

  • Cossack Squat: Uku ndikusiyana kokulirapo komwe mumasuntha kulemera kwanu kuchokera kumwendo umodzi kupita kumzake, ndikutambasula ntchafu zamkati.
  • Lateral Squat: Zofanana ndi squat yogawanika, koma mumasunga mapazi onse pansi ndikusuntha kulemera kwanu kumbali imodzi.
  • Curtsy Squat: Kusiyana kumeneku kumaphatikizapo kuwoloka mwendo umodzi kumbuyo kwa wina pamene mukugwedezeka, kulunjika ku glutes ndi m'chiuno.
  • Pistol Squat: Uku ndikusintha kopitilira muyeso komwe mumatambasula mwendo umodzi patsogolo panu mukugwada pa mwendo wina.

Izinto zokufunda ezishisa ezivumelekile Side Split Squat?

  • Lateral Lunges : Mapapo awa amagwira ntchito mofanana ndi Side Split Squat, makamaka glutes, quads, ndi hamstrings, koma amakhalanso pachimake ndikuwongolera bwino, kupereka masewera olimbitsa thupi.
  • Hip Adductor Machine: Zochita izi zimayang'ana makamaka minofu yamkati ya ntchafu, yomwe imagwiritsidwanso ntchito panthawi ya Side Split Squat, kuthandiza kupititsa patsogolo mphamvu ndi kukhazikika m'munsi mwa thupi.

Amaxabiso angamahlekwane kanye Side Split Squat

  • Barbell Side Split Squat
  • Quadriceps Kulimbitsa Zolimbitsa Thupi
  • Zolimbitsa Thupi za Toning
  • Zochita Zolimbitsa Thupi za Barbell Pantchafu
  • Side Split Squat yokhala ndi Barbell
  • Zochita Zomangamanga za Quadriceps
  • Zolimbitsa Thupi za Barbell za Minofu Yamiyendo
  • Kugawanika kwa Squat Zosiyanasiyana
  • Zochita Zolimbitsa Thupi Lapansi
  • Zochita za Barbell za Quadriceps