Band Split Squat yokhala ndi Horizontal Pallof Hold
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Ukuxhumana kwe Band Split Squat yokhala ndi Horizontal Pallof Hold
The Band Split Squat yokhala ndi Horizontal Pallof Hold ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo glutes, quads, hamstrings, ndi core, motero kumawonjezera mphamvu za thupi lonse ndi kukhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene kupita kutsogola, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zam'munsi, kukhazikika kwapakati, komanso kukhazikika. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kupewa kuvulala, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa kukhazikika kwa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Band Split Squat yokhala ndi Horizontal Pallof Hold
- Chokani kuchoka pa nangula mpaka gululo likhale lolimba, kenaka yendani mogawanika mwendo uli pafupi kwambiri ndi nangula kutsogolo.
- Tsitsani thupi lanu kukhala squat yogawanika, kugwada mawondo onse mpaka madigiri a 90, kusunga torso yanu yowongoka ndi gululo patsogolo pa chifuwa chanu.
- Pitirizani kugwira Pallof, kukana kukoka kwa gululo kupita kumalo a nangula, pamene mukugwira malo ogawanika kwa masekondi angapo.
- Kankhirani mmbuyo pamalo oyambira, ndikusunga gululo patsogolo pa chifuwa chanu, kenako bwerezaninso kuchuluka komwe mukufuna kubwereza musanasinthe mbali.
Izinto zokwenza Band Split Squat yokhala ndi Horizontal Pallof Hold
- Kuchita Moyenera: Pamene mukutsika mu squat yogawanika, yesani gululo patsogolo panu mpaka manja anu atatambasula. Uku ndiye kuphatikizika kwa Pallof. Imani kaye pang'ono, kenaka kokerani bandelo ku chifuwa chanu pamene mukukankhira kuti muyime. Onetsetsani kuti mkati mwanu mukugwira ntchito ndi nsana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi.
- Pewani Kutsamira: Cholakwika chimodzi chodziwika ndikutsamira mbali imodzi kapena ina panthawi yolimbitsa thupi. Izi zingayambitse kukula kwa minofu yosagwirizana ndi kuvulala komwe kungatheke. Kuti mupewe izi, yang'anani kwambiri kuti thupi lanu likhale lokhazikika komanso kulemera kwanu kugawidwe mofanana pakati pa mapazi onse awiri.
Band Split Squat yokhala ndi Horizontal Pallof Hold Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Band Split Squat yokhala ndi Horizontal Pallof Hold?
Inde, oyamba kumene atha kuchita Band Split Squat ndi Horizontal Pallof Hold masewera olimbitsa thupi. Komabe, ndikofunikira kuti tiyambe ndi gulu loletsa kuwala ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera. Ndiko kusuntha kovutirapo komwe kumaphatikiza mphamvu zochepa za thupi, kukhazikika kwapakati, ndi kukhazikika, kotero zingatenge nthawi kuti zitheke. Ngati simukudziwa momwe mungapangire masewerawa molondola, ndi bwino kufunsa mphunzitsi wanu kapena katswiri wazolimbitsa thupi kuti akutsogolereni.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Band Split Squat yokhala ndi Horizontal Pallof Hold?
- Band Split Squat yokhala ndi Diagonal Pallof Hold: Mukusintha uku, mumagwira gulu lotsutsa mozungulira, kukupatsani chovuta chapadera ku ma oblique anu ndi minofu ina yayikulu.
- Band Split Squat yokhala ndi Pallof Hold Pamwamba: Kusinthaku kumafuna kuti mugwire gulu lotsutsa pamwamba pomwe mukuchita squat yogawanika, yomwe ingathandize kukonza bata ndi kuyenda.
- Band Split Squat yokhala ndi Rotational Pallof Hold: Izi zimaphatikizapo kuchita squat yogawanika pamene mukuzungulira gulu lotsutsa kuchokera mbali imodzi kupita ku imzake, zomwe zingathandize kupititsa patsogolo mphamvu zozungulira ndi kukhazikika.
- Band Split Squat yokhala ndi Pallof Press: Kusinthaku kumaphatikizapo kuchita squat yogawanika kwinaku mukukankhira gulu lotsutsa kutsogolo kwa thupi lanu, kutsutsa kukhazikika kwanu komanso mphamvu yakumtunda kwa thupi lanu.
Izinto zokufunda ezishisa ezivumelekile Band Split Squat yokhala ndi Horizontal Pallof Hold?
- Cable Chop: Zochita izi zimakwaniritsa Band Split Squat ndi Horizontal Pallof Hold poyang'ana minofu ya oblique ndi mphamvu zonse zapakati. Zimaphatikizanso kusuntha kofananako ku Pallof Hold, kuthandizira pakukula kwa magwiridwe antchito komanso kukhazikika, kofunikira pakugawanika kwa squat.
- Glute Bridge: Zochita izi zimathandiza kulimbikitsa glutes ndi hamstrings, zomwe ndi minofu yofunikira yomwe imagwiritsidwa ntchito mu Band Split Squat yokhala ndi Horizontal Pallof Hold. Powonjezera mphamvu ya minofuyi, imatha kupititsa patsogolo mphamvu ndi kukhazikika m'munsi mwa thupi, kuthandizira kugwira ntchito bwino komanso kukhazikika pagawo logawanika la squat.
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