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Air Squat

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Ukuxhumana kwe Air Squat

The Air Squat ndi masewera olimbitsa thupi osinthasintha, olimbitsa thupi omwe amalunjika kumunsi kwa thupi, makamaka quadriceps, glutes, ndi hamstrings, komanso kugwirizanitsa minofu yapakati. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, chifukwa chakusintha kwake pakulimba komanso mawonekedwe. Anthu angafune kuphatikizira ma Air Squats muzochita zawo chifukwa cha zopindulitsa zake pakukweza mphamvu za miyendo, kulimbitsa thupi, komanso kulimbikitsa kulumikizana kwabwino ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Air Squat

  • Yambani kuchita masewera olimbitsa thupi mwa kukankhira mchiuno mmbuyo ndikuweramitsa mawondo anu ngati kuti mwatsala pang'ono kukhala pampando, kusunga chifuwa chanu chowongoka ndi msana wanu wowongoka.
  • Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana ndi pansi, kusunga kulemera kwanu pazidendene zanu.
  • Imani pang'onopang'ono pansi pa squat, kuonetsetsa kuti mawondo anu akugwirizana ndi mapazi anu komanso osagwedezeka mkati.
  • Kanikizani zidendene zanu kuti mubwerere kumalo oyambira, kuonetsetsa kuti thupi lanu likhale lolunjika komanso phata lanu likugwira ntchito nthawi yonseyi.

Izinto zokwenza Air Squat

  • **Pewani Kuchulukitsa kwa Knee **: Kulakwitsa kofala ndikulola mawondo anu kupitilira zala zanu panthawi ya squat. Izi zimayika zovuta zosafunikira pamaondo anu ndipo zimatha kuvulaza. Kuti muchite izi, onetsetsani kuti mawondo anu ali ogwirizana ndi mapazi anu ndipo musadutse zala zanu.
  • **Sungani Msana Wapakati **: Osapindika msana wanu mopitilira muyeso kapena kuwuzungulira. Msana wanu uyenera kukhala wosalowerera muzochita zonse. Izi sizimangoteteza msana wanu kuvulala komanso zimatsimikizira kuti minofu yoyenera ikuyang'aniridwa.
  • **Kuzama kwa Squat**: Yesetsani kukhala ndi squat yakuya komwe m'chiuno mwanu mumavina pansi pa mawondo anu ngati mungathe.

Air Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Air Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Air Squat. Ndi masewera olimbitsa thupi omwe amalunjika kumunsi kwa thupi, makamaka ntchafu ndi glutes. Komabe, ndikofunikira kuphunzira ndikusunga mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba ndi kubwereza mobwerezabwereza komwe amakhala omasuka ndi kuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi mphamvu zawo zikukula. Kufunsana ndi katswiri wolimbitsa thupi kapena wophunzitsa kungathandizenso kutsimikizira mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Air Squat?

  • Jump Squat: Iyi ndi mtundu wa plyometric wa squat wamlengalenga momwe mumadumphira kuchokera pansi pa squat, ndikuwonjezera mapindu amtima komanso kuwotcha mafuta.
  • Pistol Squat: Ichi ndi squat ya mwendo umodzi kumene mwendo umodzi umatambasulidwa kutsogolo ndi kuchoka pansi, kumafuna kukhazikika, kuyenda, ndi mphamvu.
  • Sumo Squat: Kusiyanasiyana kumeneku kumaphatikizapo kaimidwe kokulirapo ndi zala zolozera kunja, zomwe zimayang'ana ntchafu zamkati ndi glutes kuposa chikhalidwe cha air squat.
  • Squat Pamwamba: Kusiyana kwa squat kumeneku kumaphatikizapo kugwiritsira ntchito barbell kapena dumbbells pamwamba pamene mukugwedeza, kutsutsa mphamvu zanu, kuyenda, ndi kumtunda kwa thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Air Squat?

  • Ma Deadlifts amathanso kuwonjezera ma Air Squats mogwira mtima, chifukwa amangoyang'ana kumbuyo - ma hamstrings, glutes, ndi m'munsi kumbuyo - motero amapereka maphunziro apamwamba amphamvu apansi a thupi akaphatikizidwa ndi quad-dominant Air Squat.
  • Masitepe amatha kuthandizira ma Air Squats poyang'ana minofu yomweyi koma m'njira imodzi, yomwe ingathandize kukonza kusalingana kulikonse pakati pa mbali ziwiri za thupi ndikuwongolera kugwirizana, chinthu chofunikira kwambiri pochita ma Air Squats moyenera.

Amaxabiso angamahlekwane kanye Air Squat

  • Zochita Zolimbitsa Thupi Zolimbitsa Thupi
  • Kulimbitsa Thupi Kunyumba
  • Palibe Zochita Zolimbitsa Thupi za Zida
  • Maphunziro a Thupi la Bodyweight
  • Air Squat Fitness Routine
  • Kulimbitsa Thupi Lapansi
  • Bodyweight Leg Workout
  • Air Squat ya ntchafu Toning
  • Kuchita masewera olimbitsa thupi popanda Kulemera
  • Kulimbitsa Ntchentche ndi Air Squat