Air Squat

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Air Squat

The Air Squat ndi masewera olimbitsa thupi, thupi lonse lomwe limayang'ana kwambiri minofu yapansi ya thupi, kuphatikizapo quadriceps, hamstrings, ndi glutes, komanso kumapangitsanso mphamvu zapakati ndi kukhazikika. Zochita izi ndi zoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha scalability komanso kusowa kwa zida. Anthu angafune kuchita ma Air Squats chifukwa samangowonjezera mphamvu ya minofu ndi kupirira, komanso amalimbikitsa kukhazikika bwino, kaimidwe, komanso kuyenda bwino m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Air Squat

• Yambani kuyenda mwa kukankhira m'chiuno mwanu ndikuweramitsa mawondo anu ngati kuti mwatsala pang'ono kukhala pampando, kwinaku mukukweza manja anu patsogolo panu kuti muthe.
• Tsitsani thupi lanu mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu akugwirizana ndi zala zanu ndipo osadutsa.
• Imani pang'ono pansi pa squat, kusunga pakati panu ndi chifuwa chanu chikwezeke.
• Kanikizani zidendene zanu kuti mubwerere ku malo oyamba, kutsitsa manja anu kumbuyo kwanu.

Izinto zokwenza Air Squat

• Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Awa ndiye malo abwino kwambiri oti mugwirizane ndi ma glutes anu ndi hamstrings. Komabe, musadzikakamize kulowa mu squat mozama ngati zikukuvutitsani kapena ngati simungathe kukhala ndi mawonekedwe oyenera.
• Gwirani Ntchito Yanu: Sungani abs ndi minofu yanu yapakati pakuyenda. Izi sizimangokuthandizani kuti mukhale okhazikika komanso okhazikika, komanso zimateteza msana wanu ku zovuta. Kulakwitsa kofala ndikuyiwala kuchita zapakati, zomwe zingayambitse kusauka

Air Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Air Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Air Squat. Ndi gulu lofunikira lomwe ndilabwino kwa oyamba kumene kuphunzira chifukwa limapanga maziko a masewera olimbitsa thupi ambiri. Komabe, ndikofunikira kuphunzira mawonekedwe olondola kuti musavulale. Zingakhale zothandiza kwa oyamba kumene kuyamba ndi thandizo la mphunzitsi kapena katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Air Squat?

• Goblet Squat: Kusiyanaku kumaphatikizapo kunyamula cholemera kapena kettlebell pafupi ndi chifuwa chanu pamene mukuchita squat, ndikuwonjezera chigawo champhamvu cha thupi.
• Pistol Squat: Uku ndikusintha kwa mwendo umodzi wa squat wa mpweya womwe umafunikira kukhazikika, kusinthasintha, ndi mphamvu.
• Squat Pulse: Kusinthaku kumaphatikizapo kukhala pansi pa squat ndikupanga mayendedwe ang'onoang'ono m'mwamba ndi pansi, zomwe zimawonjezera nthawi pansi pa kupsinjika kwa minofu.
• Sumo Squat: Kusiyanasiyana kumeneku kumaphatikizapo kaimidwe kotambasuka ndi zala zolozera kunja, zomwe zimayang'ana mkati mwa ntchafu ndi glutes kuposa chikhalidwe cha mpweya.

Izinto zokufunda ezishisa ezivumelekile Air Squat?

• Ma Deadlifts amaphatikizana ndi Air Squats poyang'ana pa unyolo wam'mbuyo, kuphatikizapo hamstrings ndi glutes, zomwe zimagwiritsidwa ntchito poyendetsa, komanso zimagwiritsa ntchito minofu yam'mbuyo, kulimbikitsa mphamvu zonse za thupi ndi kaimidwe, zofunika kuti mawonekedwe a squat oyenera.
• Box Jump ndiwowonjezera bwino ku Air Squats popeza amaphatikiza kayendedwe ka plyometric, komwe kumathandizira kuwonjezera mphamvu ndi kuphulika m'munsi mwa thupi lanu, kuwongolera gawo lokwera la squat.