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Single Leg Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Single Leg Squat

Single Leg Squat ndi masewera olimbitsa thupi ovuta omwe amayang'ana kumunsi kwa thupi, makamaka ma quadriceps, hamstrings, glutes, ndi core, komanso kuwongolera bwino komanso kukhazikika. Ndi chisankho chabwino kwambiri kwa othamanga komanso okonda zolimbitsa thupi amisinkhu yonse, makamaka omwe akufuna kupititsa patsogolo mphamvu ndi kulumikizana kogwirizana. Pophatikizira zolimbitsa thupi izi muzochita zanu, mutha kuthana ndi kusalinganika kwa minofu, kuchepetsa chiopsezo chovulala, komanso kukonza masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Single Leg Squat

  • Kwezani manja anu patsogolo panu kuti muthandizire kukhalabe bwino, ndikusintha kulemera kwanu pa mwendo woyimirira.
  • Pang'onopang'ono tsitsani thupi lanu popinda mwendo wanu woyimirira pa bondo, kusunga msana wanu molunjika ndi bondo lanu pamwamba pa phazi lanu.
  • Pita pansi momwe mungathere pamene mukukhalabe bwino, mpaka ntchafu yanu ikhale yofanana ndi nthaka, ndipo mwendo winawo utalikitsidwe patsogolo panu.
  • Kankhirani mmbuyo kumalo oyambira, kusunga kulemera kwanu pa mwendo woyimirira, kenaka bwerezani masewerawo ndi mwendo wina.

Izinto zokwenza Single Leg Squat

  • **Kulinganiza**: Zochita izi zimafuna kusamala bwino. Kuti muchepetse thupi, tambasulani manja anu patsogolo panu pamene mukutsitsa thupi lanu. Komanso, sungani maso anu pa malo okhazikika patsogolo panu. Pewani kulakwitsa kuyang'ana pansi kapena kutseka maso anu, chifukwa izi zikhoza kutaya mphamvu yanu.
  • **Kuyenda Koyendetsedwa**: Kuyenda kwa mwendo umodzi kuyenera kuchitidwa pang'onopang'ono komanso molamulidwa. Pewani kulakwitsa kofala pochita masewera olimbitsa thupi mothamanga

Single Leg Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Single Leg Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Single Leg Squat, koma zitha kukhala zovuta chifukwa zimafunikira kukhazikika, mphamvu, komanso kusinthasintha. Ndikoyenera kuti muyambe ndi squats zothandizira mwendo umodzi komwe mumagwiritsa ntchito khoma kapena mpando kuti muthandizire. Pamene mukupanga mphamvu ndi kulinganiza, mukhoza kusuntha pang'onopang'ono ku squats za mwendo umodzi wosathandizidwa. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuyamba pang'onopang'ono. Kufunsana ndi katswiri wolimbitsa thupi kungathandizenso kuonetsetsa kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Single Leg Squat?

  • Chibulgaria Split Squat: Pakusiyana uku, phazi limodzi limakwezedwa kumbuyo kwanu pa benchi kapena bokosi pamene mukugwedezeka pa mwendo wina.
  • Skater Squat: Izi zimaphatikizapo kufikitsa mwendo umodzi chammbuyo pamene ukugwedezeka pa inzake, kutsanzira kayendedwe ka skater.
  • Curtsy Squat: M'kusiyana uku, mumadutsa mwendo umodzi kumbuyo kwa wina ndikukwera pansi, mofanana ndi curtsy.
  • Single Leg Box Squat: Izi zimaphatikizapo kuyimirira kutsogolo kwa bokosi kapena benchi ndikugwada pansi pa mwendo umodzi mpaka ma glutes anu akhudza bokosilo, ndikuyimirira.

Izinto zokufunda ezishisa ezivumelekile Single Leg Squat?

  • Masitepe amathanso kupititsa patsogolo ubwino wa Single Leg Squats pamene akuyang'ana pa mphamvu imodzi, kukhazikika, ndi kukhazikika, monga Single Leg Squats, motero kugwira ntchito pamagulu a minofu omwewo ndikuwongolera mphamvu zonse za mwendo.
  • Bulgarian Split Squats ndi masewera ena ogwira mtima omwe amagwirizana bwino ndi Single Leg Squats pamene amatsindika mofanana pa mwendo umodzi pa nthawi, zomwe zimathandiza kuti mukhale ndi mphamvu, kugwirizana, ndi mphamvu za mwendo umodzi, zomwe zonse ndizofunikira za Single Leg Squats.

Amaxabiso angamahlekwane kanye Single Leg Squat

  • Kulimbitsa thupi kwa ntchafu
  • Zochita zolimbitsa thupi za Quadriceps
  • Kuchita masewera olimbitsa thupi a Single Leg Squat
  • Zochita za toning ntchafu
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Single Leg Squat ya quads
  • Zolimbitsa thupi kunyumba za ntchafu
  • Zolimbitsa thupi za Quadriceps
  • Single leg bodyweight squat
  • Zochita zolimbitsa ntchafu