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Single Leg Squat yokhala ndi Thandizo

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.

IdivayisiMivaha tebitey boul miarivy.

Imimiselo eqhaphoGluteus Maximus, Quadriceps

Amashwa eqhaphoAdductor Magnus, Soleus

Asa zokubonisa:

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Single Leg Low Box Squat

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Forward Pulse Lunge Ndi Manja Pamwamba

Bodyweight Pulse Squat demonstration

Bodyweight Pulse Squat

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Bodyweight Pamwamba pa Stepbox

Bodyweight Overhead Squat demonstration

Bodyweight Overhead Squat

Gawani Squat ndi Roll demonstration

Gawani Squat ndi Roll

Squat yopapatiza kuchokera ku Deficit demonstration

Squat yopapatiza kuchokera ku Deficit

Masewera a Skater demonstration

Masewera a Skater

Shrimp Squat demonstration

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Kuyimitsidwa kwa Split Squat demonstration

Kuyimitsidwa kwa Split Squat

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Single Leg Squat yokhala ndi Thandizo

Single Leg Squat with Support ndi masewera olimbitsa thupi otsika omwe amalimbana ndi glutes, quadriceps, ndi hamstrings, kupititsa patsogolo mphamvu ya minofu, kukhazikika, ndi kukhazikika. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa chithandizochi chimalola kusinthika kwa zovuta kutengera mphamvu ya munthu payekha komanso moyenera. Anthu angafune kuchita izi kuti akhale ndi mphamvu zotsika, zolimbitsa thupi, komanso kugwirizana, zomwe ndizofunikira pazochitika za tsiku ndi tsiku komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Single Leg Squat yokhala ndi Thandizo

Sinthani kulemera kwanu pa phazi limodzi, ndipo tambasulani mwendo wina kutsogolo kwanu, ndikuwongoka.
Pang'onopang'ono pindani bondo lothandizira ndikutsitsa thupi lanu momwe mungathere, ndikusunga msana wanu molunjika ndi mwendo wanu wina patsogolo panu.
Imani pang'ono pansi pa squat, kenaka kanikizani chidendene cha phazi lothandizira kuti mubwerere kumalo oyambira.
Bweretsani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani ku mwendo wina ndikubwereza ndondomekoyi.

Izinto zokwenza Single Leg Squat yokhala ndi Thandizo

Kusamalitsa: Kusamala n’kofunika kwambiri m’zochitazi. Simuyenera kudalira kwambiri chithandizo, chilipo kuti chikuthandizeni, osati kunyamula kulemera kwanu. Ntchito yaikulu iyenera kuchitidwa ndi mwendo umene ukugwedezeka. Kuti mukhalebe okhazikika, yang'anani pa mfundo yomwe ili patsogolo panu ndikusunga pachimake pakuchita masewera olimbitsa thupi.
Kuzama kwa Squat: Pewani kutsika kwambiri mu squat yanu chifukwa izi zitha kuyika mawondo anu movutikira. Yesetsani kuchepetsa thupi lanu mpaka ntchafu yanu ikhale yofanana ndi nthaka. Ngati simungathe kutsika chonchi poyamba, zili bwino. Pang'onopang'ono yesetsani kuwonjezera kusuntha kwanu pamene mphamvu zanu ndi kusinthasintha zikukula.
Kulemera

Single Leg Squat yokhala ndi Thandizo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Single Leg Squat yokhala ndi Thandizo?

Inde, oyamba kumene atha kuchita Single Leg Squat ndi Zolimbitsa Thupi. Zochita izi ndi njira yabwino yopangira mphamvu ndi kulinganiza kwa oyamba kumene. Thandizo (monga khoma kapena mpando) limapereka kukhazikika kwina, kulola kuti munthuyo aganizire za kayendetsedwe kake ndi mawonekedwe. Komabe, ndikofunikira kuti muyambe ndi kuyenda momasuka ndikuwonjezera pang'onopang'ono pakapita nthawi kuti musavulale. Ndikoyeneranso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera mawonekedwe ndi kaimidwe koyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Single Leg Squat yokhala ndi Thandizo?

Chibulgaria Split Squat: Mwakusiyana uku, mumayika phazi la mwendo wanu wosagwira ntchito pamalo okwera kumbuyo kwanu, monga benchi kapena sitepe, ndiyeno muzichita squat pa mwendo wanu wothandizira.
Skater Squat: Kusintha kumeneku kumaphatikizapo kupinda mwendo wosagwira ntchito pa bondo ndikuutambasulira kumbuyo kwanu pamene mukukwera pansi, kutsanzira kayendedwe ka skater.
Bokosi Limodzi Limodzi la Bokosi: Pakusiyana uku, mutha kuyimirira kutsogolo kwa bokosi kapena benchi, kukulitsa mwendo umodzi patsogolo panu, ndikugwada pansi mpaka matako anu akhudza bokosilo, ndikuyimiriranso.
Curtsy Squat: Kusiyanaku kumaphatikizapo kuwoloka mwendo wosagwira ntchito kumbuyo kwa mwendo wothandizira ndikugwada pansi, mofanana ndi curtsy, yomwe imagwira ntchito.

Izinto zokufunda ezishisa ezivumelekile Single Leg Squat yokhala ndi Thandizo?

Chibugariya Split Squats ikhoza kupititsa patsogolo ubwino wa Single Leg Squat ndi Thandizo popereka maulendo osiyanasiyana ndi mphamvu, kuyang'ana minofu yapansi yomweyi komanso kutsutsa kukhazikika kwanu ndi kusinthasintha.
Masitepe ndi masewera ena okhudzana nawo omwe angagwirizane ndi Single Leg Squat ndi Thandizo, pamene akugwira ntchito pamtunda womwewo wa minofu ya m'munsi ndikuthandiziranso kuwongolera mphamvu zanu ndi mphamvu zamtundu umodzi, zomwe zimapindulitsa pa kayendetsedwe ka ntchito m'moyo wa tsiku ndi tsiku.

Amaxabiso angamahlekwane kanye Single Leg Squat yokhala ndi Thandizo

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