Jiri mpịakọta gbawaa Squat n'akụkụ

• Agache: Gwọdọ lapo, Nkụsịosimiri
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gluteus Minimus, Gracilis, Pectineous, Quadriceps
• Ibiharuro ribiri: Hamstrings, Iliopsoas, Quadriceps, Sartorius, Soleus

Ijambo ryo kuri Jiri mpịakọta gbawaa Squat n'akụkụ

Split Lateral Squat with Roll bụ mmega ahụ dị ala nke na-eme ka ike, mgbanwe, na nguzozi. Ọ dị mma maka ndị na-eme egwuregwu na ndị na-anụ ọkụ n'obi na-achọ imeziwanye mmegharị n'akụkụ ha na nkwụsi ike, karịsịa na egwuregwu na-achọ ime ihe n'akụkụ. Ịtinye mmega ahụ n'ime usoro gị nwere ike inye aka na mgbochi nke mmerụ ahụ, ịbawanye ike ụkwụ, na ịkwalite arụmọrụ egwuregwu n'ozuzu ya.

Kubahiriza: Ijambo kwa Ikirari Jiri mpịakọta gbawaa Squat n'akụkụ

• Kwụpụ ụkwụ aka nri gị n'akụkụ, debe ụkwụ aka ekpe gị ebe ọ dị, yabụ ị nọ n'ọnọdụ sara mbara.
• Belata ahụ gị n'ọnọdụ squat, na-ehulata na ikpere ma na-atụgharị úkwù gị azụ, ka ị na-atụgharị bọl ma ọ bụ dumbbell n'akụkụ aka nri.
• Tinyeghachi azụ n'ọnọdụ mmalite, dọpụta bọọlụ ma ọ bụ dumbbell azụ na etiti.
• Tinyegharịa otu mmegharị ahụ n'akụkụ aka ekpe, jiri ụkwụ aka ekpe gị pụọ ma tụgharịa bọọlụ ma ọ bụ dumbbell n'aka ekpe.

Komeza kuganiriza Jiri mpịakọta gbawaa Squat n'akụkụ

• Jikwaa mpịakọta ahụ: Mgbe ị na-eme mpịakọta ahụ, jide n'aka na ị na-achịkwa mmegharị ahụ kama ikwe ka ọkụ were were. Ọ bụghị naanị na nke a na-abawanye uru nke mmega ahụ kamakwa ọ na-ebelata ohere nke mmerụ ahụ. Bugharịa ibu ahụ nwayọ na ụma, na-elekwasị anya na akwara akụkụ gị.
• Jiri Arọ Kwesịrị Ekwesị: Iji ibu dị oke arọ nwere ike ibute ụdị adịghị mma yana mmerụ ahụ. Malite na ibu nke na-enye gị ohere iji usoro dị mma mee mgbatị ahụ ma jiri nwayọọ nwayọọ mụbaa ka ike gị na-akawanye mma.
• Debe isi ihe gị: N'ime mmega ahụ, debe isi gị ike. Nke a ga-enyere aka idobe nguzozi gị, kwado gị

Jiri mpịakọta gbawaa Squat n'akụkụ Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Jiri mpịakọta gbawaa Squat n'akụkụ?

Ee, ndị mbido nwere ike iji mgbatị mpịakọta mee Split Lateral Squat. Otú ọ dị, ọ dị mkpa ịmalite na obere ibu iji zere mmerụ ahụ ma hụ na ụdị kwesịrị ekwesị. A na-atụkwa aro ka ịnwe onye nkuzi ma ọ bụ onye ndu nwere ahụmahụ site na usoro a iji hụ na usoro ahụ ziri ezi. Dị ka ọ dị na mmega ahụ ọ bụla, ọ dị oke mkpa ige ahụ gị ntị ma ghara ịkwasi ike ngwa ngwa.

Ibintu byinshi bijyanye no kwa Jiri mpịakọta gbawaa Squat n'akụkụ?

• Single-Leg Split Lateral Squat with Roll: Mgbanwe a gụnyere ime mgbatị ahụ n'otu ụkwụ n'otu oge, nke na-eme ka nguzozi na nhazi dị elu.
• Kewaa Squat Lateral Squat na Medicine Ball Roll: Na mgbanwe a, a na-eji bọọlụ ọgwụ eme ihe kama ịnya ụfụfụ, na-enye ụdị nguzogide dị iche ma na-etinyekwu akwara isi.
• Kewaa Squat Lateral Squat na BOSU Ball Roll: Mgbanwe a na-eji bọọlụ BOSU maka mpịakọta, na-agbakwunye otu ihe enweghị ntụkwasị obi nke na-ama aka na akwara na ala ahụ.
• Kewaa Squat Lateral Squat na Resistance Band Roll: Mgbanwe a na-agụnye mgbochi mgbochi n'apata ụkwụ ma ọ bụ nkwonkwo ụkwụ, na-agbakwunye nkwụsi ike na mmegharị ahụ ma na-arụ ọrụ akwara ụkwụ nke ukwuu.

Ibintu byiza bikanagorwa Jiri mpịakọta gbawaa Squat n'akụkụ?

• Akpụkpọ anụ: Akpụkpọ anụ bụ nnukwu mmega ahụ na-agbakwunye ka ha na-eṅomi ọnọdụ nkewa nke Split Lateral Squat with Roll, na-arụ ọrụ n'otu akwara ahụ mana na-emeziwanye nhazi na nguzozi gị, nke dị oke mkpa maka ịrụ squat nkewa ahụ nke ọma na nke ọma.
• Glute Bridge: Mmega ahụ Glute Bridge na-emeju Split Lateral Squat na Roll site n'ilekwasị anya na agbụ azụ, karịsịa glutes na hamstrings, nke dị mkpa maka ịkwado ụdị kwesịrị ekwesị na inye ike n'oge mmegharị squat nkewa.