Band squat mzere

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Ngoma
• Imimiselo eqhapho: Gluteus Maximus, Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Adductor Magnus, Deltoid Posterior, Pectoralis Major Sternal Head, Quadriceps, Soleus

Ukuxhumana kwe Band squat mzere

The Band Squat Row ndi masewera olimbitsa thupi omwe amaphatikiza kulimbitsa thupi pang'onopang'ono ndi kukoka kwapamwamba kwa thupi, kupereka masewera olimbitsa thupi athunthu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa imapangitsa kuti thupi likhale ndi mphamvu, imapangitsa kuti thupi likhale labwino, komanso limalimbikitsa thanzi la mtima. Anthu amatha kusankha masewerawa chifukwa amayang'ana magulu angapo a minofu, kuphatikiza ma glutes, ma quads, hamstrings, ndi kumbuyo, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufuna zotsatira zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band squat mzere

• Dzichepetseni kumalo otsetsereka, onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo msana wanu ndi wowongoka.
• Pamene mukukwera kuchokera ku squat, kokerani maguluwo mpaka pachifuwa chanu mukuyenda, ndikufinya mapewa anu pamodzi.
• Tsitsani manja anu pansi pomwe mukuyambira pomwe mukubwereranso pamalo osquat.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhalabe olamulira komanso mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Band squat mzere

• **Mawonekedwe Olondola**: Imani ndi mapazi anu motalikirana m'lifupi m'lifupi la mapewa, ndipo gwirani zogwirira za bandi ndi zikhato zikuyang'ana mkati. Gwirani pansi, nsana wanu wowongoka ndi chifuwa chanu chili m'mwamba. Pamene mukuyimirira, kokerani gulu lolimbana ndi thupi lanu pansi pa chifuwa chanu, ndikufinya mapewa anu pamodzi. Pang'onopang'ono masulani gululo kubwerera kumalo oyambira. Iyi ndi rep imodzi.
• **Pewani Kuchulukitsa Kwambiri **: Osakoka gululo kudutsa torso kapena kulola kuti libwerere mwachangu. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. Yesetsani kuyenda mbali zonse ziwiri.
• **Sangalalani ndi Squat Yanu **: Mukamachita squat, onetsetsani kuti mawondo anu sadutsa zala zanu. Kulakwitsa kofala kumeneku kungayambitse kuvulala kwa mawondo. Kulemera kwanu kumayenera kukhala mkati

Band squat mzere Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band squat mzere?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a band squat. Ndi masewera olimbitsa thupi omwe amaphatikiza kutsika kwa thupi ndi kumtunda kwa mphamvu zolimbitsa thupi. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbikira lomwe likuyenera kulimba kwanu. Onetsetsani kuti mwaphunzira mawonekedwe ndi njira yoyenera kuti musavulale. Mungafune kuganizira kugwira ntchito ndi mphunzitsi kapena katswiri wa masewera olimbitsa thupi mutangoyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band squat mzere?

• The Banded Squat to High Row ndi kusiyana kwina, komwe mumapanga squat ndiyeno kusinthana mumzere wapamwamba, kukokera gululo mmwamba cha chifuwa chanu.
• The Band Squat to Upright Row ndi kusiyana komwe kumaphatikizapo kukokera gululo kupita kuchibwano chanu pambuyo pa squat, kugwira ntchito mapewa mwamphamvu kwambiri.
• The Band Squat to Low Row ndi mtundu winanso, komwe mumakokera gululo m'chiuno mwanu m'malo mwa chifuwa chanu mutachita squat.
• Wide Stance Band Squat Row ndi kusiyana komwe mumayima ndi mapazi anu otalikirapo kusiyana ndi chiuno chotalikirana, ndikuwonjezera vuto linalake lanu ndi mphamvu zochepa za thupi.

Izinto zokufunda ezishisa ezivumelekile Band squat mzere?

• Lat Pulldowns: Mofanana ndi Band Squat Row, Lat Pulldowns imagwiranso ntchito pa minofu yam'mbuyo, makamaka latissimus dorsi, kupititsa patsogolo mphamvu za thupi lapamwamba ndikuwongolera kaimidwe.
• Goblet Squats: Zochita izi zimakwaniritsa Band Squat Row popereka njira yosiyana yogwiritsira ntchito minofu yapansi ya thupi, monga quads ndi glutes, motero amapereka zosiyana ndi kuonetsetsa kuti thupi liphunzitsidwa mozama.