Band squat

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Adductor Magnus, Quadriceps, Soleus

Ukuxhumana kwe Band squat

The Band Squat ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbitsa minofu ya m'munsi mwa thupi, makamaka quadriceps, glutes, ndi hamstrings. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa kukana kumatha kusinthidwa posankha magulu amphamvu osiyanasiyana. Anthu angafune kuchita izi chifukwa sikuti zimangomanga minofu ndikuwongolera bwino, komanso zimathandizira mayendedwe omwe amagwiritsidwa ntchito tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band squat

• Gwirani nsonga za gululo m'dzanja lililonse, kulikokera mpaka kutalika kwa mapewa, kusunga zigongono zanu ndi manja anu kuyang'ana kutsogolo.
• Tsitsani thupi lanu kuti likhale squat, kugwada pa mawondo ndikukankhira m'chiuno ngati kukhala pampando, ndikuonetsetsa kuti chifuwa chanu chikhale chowongoka ndipo mawondo anu sadutsa zala zanu.
• Gwirani squat kwa kamphindi, kenaka kanikizani zidendene zanu kuti muyimenso pamalo oyambira, kusunga gulu lotsutsa pamapewa.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Band squat

• **Mayimidwe Olondola:** Imani pa bandi ndi mapazi motalikirana m'lifupi mapewa. Gululo liyenera kukhala pansi pa phazi lanu kuti lisatengeke. Gwirani nsonga za gululo pamlingo wa mapewa ndi manja ang'onoang'ono kuyang'ana kutsogolo. Awa ndi malo anu oyambira.
• ** Sungani Mawonekedwe Abwino: ** Sungani chifuwa chanu mmwamba, mmbuyo mowongoka, ndi abs zolimba panthawi yonseyi. Mukagwada pansi, onetsetsani kuti mawondo anu sadutsa zala zanu, zomwe ndi zolakwika zomwe zingayambitse kuvulala. Mantchafu anu ayenera kukhala ofanana ndi pansi pamalo apansi.
• **Kuyenda Koyendetsedwa:** Pewani kuthamangitsa masewera olimbitsa thupi. Tsitsani thupi lanu molamulidwa ndikugwira kwa sekondi pansi pa squat. Kenako, dinani panu

Band squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a band squat. Zochita zolimbitsa thupi nthawi zambiri zimalimbikitsidwa kwa oyamba kumene chifukwa zimathandiza kukonza mawonekedwe ndikumanga mphamvu m'munsi mwa thupi. Gulu lotsutsa limapereka chida chothandizira kuphunzira njira yoyenera ya squat, chifukwa ingathandize kuti mawondo agwirizane ndi kulimbikitsa kuyenda kokwanira. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuti oyamba kumene ayambe ndi kukana kuwala ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi luso likuwonjezeka. Ndibwinonso kukhala ndi munthu wodziwa bwino za kulimbitsa thupi, monga mphunzitsi waumwini, kuti atsogolere ndikuwonetsetsa mawonekedwe olondola kuti asavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band squat?

• Ma Banded Goblet Squats: Mu kusiyana kumeneku, mumagwira kettlebell kapena dumbbell pachifuwa chanu ndi manja onse awiri pamene gulu lotsutsa limayikidwa kuzungulira mawondo anu kuti muwonjezere kupsinjika.
• Ma Banded Split Squats: Kusiyanaku kumaphatikizapo kupanga squat yachikhalidwe, koma ndi gulu lotsutsa lomwe limayikidwa kuzungulira ntchafu zanu kuti muwonjezere kukana.
• Ma Banded Overhead Squats: Izi zimaphatikizapo kuchita squat yachikhalidwe kwinaku mukugwira gulu lolimbana ndi mutu, zomwe zimathandiza kupititsa patsogolo mphamvu zam'mwamba ndi kukhazikika.
• Ma Banded Sumo Squats: Uku ndikusiyana kwa squat komwe mumayima ndi mapazi anu otalikirapo kusiyana ndi m'lifupi-m'lifupi mwake ndi zala zolozera kunja, ndi gulu lotsutsa kuzungulira ntchafu zanu kuti muwonjezere kupsinjika.

Izinto zokufunda ezishisa ezivumelekile Band squat?

• Mapapo amathandizanso Band Squats pamene amayang'ana minofu yofanana yapansi ya thupi, koma kuchokera kumbali zosiyanasiyana, motero amaonetsetsa kuti minofu ikule bwino komanso kupewa kuvulala mopitirira muyeso.
• Mlatho wa Glute ndi ntchito ina yomwe imathandizira Band Squats pamene imalekanitsa minofu ya glute, yomwe ndi yofunika kwambiri pakuyenda kwa squat, ndipo imathandizira kusuntha kwa chiuno ndi kukhazikika, zomwe zingapangitse mawonekedwe a squat ndi ntchito.