Thumbnail for the video of exercise: Single Leg Low Box Squat

Single Leg Low Box 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 Single Leg Low Box Squat

Single Leg Low Box Squat ndi masewera olimbitsa thupi ochepa omwe amalimbana ndi quadriceps, hamstrings, glutes, ndi core, kupititsa patsogolo mphamvu, kukhazikika, ndi kukhazikika. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, omwe amatha kusintha zovuta posintha kutalika kwa bokosi. Anthu angasankhe kuphatikizira masewerawa m'chizoloŵezi chawo kuti apititse patsogolo masewera olimbitsa thupi, kuthandizira kupewa kuvulala, ndi kulimbikitsa kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Single Leg Low Box Squat

Pang'onopang'ono yambani kutsitsa thupi lanu mwa kugwada pa bondo la mwendo wanu woyimirira, kusunga msana wanu molunjika ndi mwendo wanu wina patsogolo panu.
Pitirizani kudzitsitsa mpaka matako anu akhudza bokosi kapena benchi kumbuyo kwanu.
Imani kaye pang'ono ndikukankhira chidendene cha mwendo wanu woyimirira kuti mubwerere kumalo oyambira, ndikusunga mwendo wanu wina wokwezeka panthawi yonseyi.
Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani miyendo ndikuchitanso chimodzimodzi.

Izinto zokwenza Single Leg Low Box Squat

Kusamala: Zochita izi zimafuna kusamala, zomwe zingakhale zovuta kwa oyamba kumene. Pofuna kukuthandizani, yang'anani maso anu pamalo okhazikika patsogolo panu pamene mukuchita squat. Ngati pakufunika, mutha kugwiranso khoma kapena chinthu cholimba kuti muchirikize.
Pewani Kuchulukitsa Kwambiri: Cholakwika chofala ndikuwonjezera bondo la mwendo woyimirira, zomwe zingayambitse kuvulala. Onetsetsani kuti bondo lanu lalowa

Single Leg Low Box Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Single Leg Low Box Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Single Leg Low Box Squat. Komabe, ndikofunikira kuti muyambe ndi mphamvu yotsika ndikuwonjezera pang'onopang'ono pamene mphamvu ndi bwino zikuyenda bwino. Zochita izi zimafuna kukhazikika bwino komanso mphamvu ya mwendo, kotero zingakhale zovuta kwa oyamba kumene. Zingakhale zothandiza kuchita masewera olimbitsa thupi pafupi ndi khoma kapena china chake cholimba kuti muthe kuwongolera ngati pakufunika kutero. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Nthawi zonse ndikwabwino kukaonana ndi akatswiri olimbitsa thupi kapena othandizira olimbitsa thupi mukayamba njira yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Single Leg Low Box Squat?

Single Leg Box Squat yokhala ndi Medicine Ball: Mu mtundu uwu, mumagwira mpira wamankhwala ndi manja onse awiri pachifuwa pamene mukuchita masewera olimbitsa thupi.
Single Leg Box Squat yokhala ndi Resistance Band: Kusinthaku kumaphatikizapo kugwiritsa ntchito bandi yolimbana ndi ntchafu zanu kuti muwonjezere zovuta.
Single Leg Box Squat yokhala ndi Kettlebell: Kusinthaku kumaphatikizapo kunyamula kettlebell pamalo a goblet, ndikuwonjezera zovuta pamlingo wanu ndi mphamvu zanu.
Single Leg Box Squat with Jump: Mtundu wapamwambawu wa masewerawa umaphatikizapo kulumpha kumapeto kwa kayendetsedwe kake, kuonjezera mphamvu ndikuphatikiza maphunziro a plyometric.

Izinto zokufunda ezishisa ezivumelekile Single Leg Low Box Squat?

Mapapo, makamaka mapapu oyenda, amathanso kugwirizana ndi Single Leg Low Box Squats pamene akugwira minofu ya m'munsi mwa thupi mofananamo, koma kuwonjezera chinthu chakuyenda kutsogolo, kuthandiza kukonza mgwirizano ndi kulimbitsa thupi.
Masitepe ndi masewera ena abwino kwambiri ophatikizana ndi Single Leg Low Box Squats, pamene amagwira ntchito pamtunda womwewo ndi minofu ya glute, komanso amaphatikizapo kusuntha kosiyana, kuthandizira kuwonjezera mphamvu zonse za mwendo ndi mphamvu.

Amaxabiso angamahlekwane kanye Single Leg Low Box Squat

Kuchita Zolimbitsa Thupi Zolimbitsa Miyendo Imodzi
Bodyweight Quadriceps Workout
Zochita Zolimbitsa Ntchto
Low Box Squat Workout
Single Leg Box Squat
Bodyweight Lower Body Workout
Zochita Zomangamanga za Quadriceps
Kuchita Zolimbitsa Thupi M'ntchafu Imodzi
Bodyweight Box Squat
Maphunziro Olimbitsa Thupi Lapansi