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zonse Zercher Squat

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe zonse Zercher Squat

Zercher Squat yathunthu ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi quadriceps, hamstrings, glutes, ndi core, komanso kuwongolera bwino ndi kugwirizana. Zochita izi ndizoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita patsogolo, omwe akuyang'ana kulimbikitsa thupi lawo lakumunsi ndi pachimake. Anthu angasankhe kuphatikiza Zercher Squat muzochita zawo zolimbitsa thupi chifukwa cha kuthekera kwake kulimbitsa mphamvu ya minofu, kukonza kaimidwe, ndi kulimbikitsa makina abwino a thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi zonse Zercher Squat

  • Kwezani chotchingacho powongola miyendo yanu, bwererani mmbuyo kuti muchotse choyikapo, kenaka ikani mapazi anu motalikirana ndi mapewa motalikirana ndi zala zanu zolozera kunja.
  • Yambani squat mwa kukankhira m'chiuno mwanu ndikugwada mawondo anu, kusunga chifuwa chanu ndi msana wanu molunjika, tsitsani mpaka chiuno chanu chili pansi pa mawondo anu.
  • Imani pang'onopang'ono pansi pa squat, kenaka kanikizani zidendene zanu kuti mubwerere kumalo oyambira, ndikusunga mipiringidzo yanu mumayendedwe anu onse.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino nthawi yonseyi.

Izinto zokwenza zonse Zercher Squat

  • Kuyenda Koyendetsedwa: Zercher Squat iyenera kuchitidwa mwadongosolo. Tsitsani thupi lanu pang'onopang'ono, kusunga kulemera kwa zidendene zanu, mpaka ntchafu zanu zifanane ndi nthaka. Kenako kanikizani mmbuyo ku malo oyambira. Kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu kungayambitse mawonekedwe osauka komanso kuvulala komwe kungachitike.
  • Njira Yopumira: Kupuma koyenera ndikofunikira pakuchita masewera olimbitsa thupi aliwonse, kuphatikiza Zercher Squat. Pumani mpweya pamene mukutsitsa thupi lanu, ndikutulutsa mpweya pamene mukukankhira mmwamba. Kugwira mpweya wanu kungayambitse chizungulire kapena kukomoka

zonse Zercher Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda zonse Zercher Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Zercher Squat, koma ndikofunikira kuti muyambe ndi zolemera zopepuka kapena kungogwiritsa ntchito kulemera kwa thupi lawo kuti mawonekedwewo akhale bwino. Zercher Squat ndi masewera olimbitsa thupi omwe amaphatikizapo minofu yambiri ndipo amafuna mawonekedwe abwino kuti ateteze kuvulala. Ndibwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awatsogolere poyamba. Pamene akukhala amphamvu komanso omasuka ndi mawonekedwe, amatha kuwonjezera kulemera kwake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo zonse Zercher Squat?

  • Zercher Box Squat: Kusiyanaku kumaphatikizapo kukhala pansi pa bokosi kapena benchi pansi pa squat, zomwe zingathandize kukonza mawonekedwe ndikuwongolera glutes ndi hamstrings bwino.
  • Zercher Split Squat: Kusiyanaku kumaphatikizapo kuchita squat ndi mwendo umodzi kutsogolo, mofanana ndi mapapu, zomwe zingathandize kukonza bwino ndikuwongolera mwendo uliwonse payekha.
  • Zercher Reverse Lunge: Kusinthaku kumaphatikizapo kubwerera mmbuyo kulowa m'mapapo m'malo mwa squatting, zomwe zingathandize kutsata glutes ndi hamstrings bwino.
  • Zercher Goblet Squat: Kusiyanaku kumaphatikizapo kukhala ndi kettlebell kapena dumbbell m'mikono ya zigongono zanu, zomwe zingakhale njira yabwino kwambiri.

Izinto zokufunda ezishisa ezivumelekile zonse Zercher Squat?

  • Ma Deadlifts amathandizira Zercher Squats poyang'ana kumbuyo kwa unyolo, makamaka ma glutes ndi hamstrings, zomwe zimathandizira kulimbitsa mphamvu m'munsi mwa thupi lanu ndikuwongolera mphamvu yanu yonse yopumira.
  • Mapapu ndiwowonjezera kwambiri ku Zercher Squat routine chifukwa amathandizira kuwongolera bwino komanso mphamvu zosagwirizana, zomwe zimatha kukulitsa mawonekedwe anu onse a squat ndi kukhazikika, makamaka pochita Zercher Squat.

Amaxabiso angamahlekwane kanye zonse Zercher Squat

  • Zolimbitsa thupi za Zercher Squat
  • Zochita za Barbell za ntchafu
  • Zochita zolimbitsa thupi za Quadriceps
  • Njira Yonse ya Zercher Squat
  • Barbell Zercher Squat
  • Kulimbitsa thupi kwa Quadriceps ndi barbell
  • Zochita zomanga ntchafu
  • Kalozera wathunthu wa Zercher Squat
  • Zercher Squat kwa minofu ya miyendo
  • Zolimbitsa thupi za Zercher Squat barbell