Jiri Twist squat ruo n'elu iru

• Agache: Piyometriki
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Jiri Twist squat ruo n'elu iru

The Squat to Overhead Reach with Twist bụ mmega ahụ zuru oke nke na-eme ka mgbanwe dịkwuo mma, na-ewusi akwara dị n'ahụ ike, na-akwalite ahụike obi. O zuru oke maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo na ndị egwuregwu nwere oge, na-achọ imeziwanye ahụ ike na nguzozi ha n'ozuzu ya. Mmega ahụ bara uru karịsịa ka ọ na-etinye aka n'ọtụtụ akwara n'otu oge, na-akwalite ọnọdụ ka mma, ịba ụba na-agagharị agagharị, na ọkụ calorie nke ọma.

Kubahiriza: Ijambo kwa Ikirari Jiri Twist squat ruo n'elu iru

• Ka ị na-akpụ akpụ, gbatịa ogwe aka gị ogologo n'ihu gị n'ogo ubu iji nyere aka kwado nguzozi.
• Pịa ikiri ụkwụ gị ka ọ kwụghachi azụ, na-ebuli aka gị elu n'otu oge.
• Ozugbo i guzoro ogwe aka gị elu, tụgharịa ahụ elu gị gaa n'aka nri, na-atụgharị n'úkwù ka ị na-echekwa úkwù gị na-eche ihu n'ihu.
• Laghachi na mmalite ma megharịa mmega ahụ, na-atụgharị akụkụ ị na-atụgharị na mgbe ọ bụla squat.

Komeza kuganiriza Jiri Twist squat ruo n'elu iru

• Mmegharị a na-achịkwa: Ka ị na-ebili site na squat, rute aka gị n'elu wee tụgharịa ọkpụkpụ gị n'otu akụkụ. Ọ dị mkpa ịme mmegharị a n'ụzọ a na-achịkwa iji zere mmerụ ahụ. Ịgba ọsọ na mmegharị ahụ ma ọ bụ iji ume ọkụ karịa ike akwara bụ mmejọ a na-ahụkarị.
• Ojiji nke Core: Mmega ahụ abụghị naanị maka ụkwụ na ogwe aka, kamakwa isi. Jikwaa isi gị n'oge mmegharị ahụ niile, ọkachasị n'oge ntụgharị. Nke a ga-enyere aka ịnọgide na-enwe nguzozi na nkwụsi ike, ma na-arụkwa ahụ akwara afọ gị nke ọma.
• Na-eku ume: Na-eku ume ka ị na-adaba ala ma na-eku ume ka ị na-ebili na-atụgharị. Kwesịrị ekwesị

Jiri Twist squat ruo n'elu iru Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Jiri Twist squat ruo n'elu iru?

Ee, ndị mbido nwere ike ime Squat to Overhead Reach na mgbatị ahụ Twist. Otú ọ dị, ha kwesịrị ịmalite site n'ịdị arọ ma ọ bụ ọbụna na-enweghị ibu ma ọlị ka ha wee mara ha ahụ. Ha kwesịkwara ilekwasị anya n'idebe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ na-adị mma mgbe niile ịkpọtụrụ onye ọkachamara ahụike ma ọ bụ onye na-enye ọzụzụ anụ ahụ mgbe ịmalite usoro mmega ahụ ọhụrụ.

Ibintu byinshi bijyanye no kwa Jiri Twist squat ruo n'elu iru?

• Thruster: Nke a bụ mgbatị ahụ ebe ị na-eme squat n'ihu wee na-ebugharị barbell n'elu n'otu mmegharị mmiri ka ị na-eguzo.
• Overhead Squat: Ọdịiche a gụnyere ijide mgbịrịgba ma ọ bụ dumbbells abụọ n'elu na ogwe aka gbatịpụrụ n'ụzọ zuru ezu n'okirikiri squat niile.
• Kettlebell Swing to Overhead: Nke a na-agbanwe agbanwe na-agụnye ịgbanye kettlebell n'etiti ụkwụ gị wee gbagoo n'elu, na-etinye obere squat n'oge swing.
• Dumbbell Squat gaa n'elu Tricep Extension: Mgbanwe a gụnyere ijide dumbbell n'aka ọ bụla, na-akụda ala, wee gbatịa ihe dị arọ n'elu n'ime mgbatị tricep ka ị na-eguzo.

Ibintu byiza bikanagorwa Jiri Twist squat ruo n'elu iru?

• Deadlifts: Deadlifts na-emeju Squat na-aga n'ihu na-erute na Twist site na-ewusi azụ azụ, hamstrings, na glutes ike, nke bụ isi akwara niile a na-eji na ntụgharị ntụgharị na ịnọgide na-eguzosi ike n'oge squat.
• Russian Twists: Rọshịa Twists bụ mmega ahụ dị irè nke na-emeju Squat to Overhead Reach with Twist site na ilekwasị anya na obliques, na-eme ka mmegharị ahụ na-atụgharị ma na-eme ka ike na nkwụsi ike zuru ezu.