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Band Squat yokhala ndi Horizontal Pallof Hold

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Ukuxhumana kwe Band Squat yokhala ndi Horizontal Pallof Hold

Band Squat yokhala ndi Horizontal Pallof Hold ndi masewera olimbitsa thupi omwe amaphatikiza mphamvu zochepa za thupi ndi kukhazikika kwapakati, kupereka masewera olimbitsa thupi mokwanira. Zochita izi ndizoyenera anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zapakati, kulimbitsa thupi, komanso kulimbitsa thupi kwathunthu. Pophatikiza masewerawa m'zochita zawo, anthu amatha kuwongolera matupi awo, kamvekedwe ka minofu, komanso kuwongolera magwiridwe antchito awo pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band Squat yokhala ndi Horizontal Pallof Hold

  • Tsopano, kankhirani gululo molunjika kutsogolo kwa chifuwa chanu ndikuchigwira pamenepo, kukana kukoka kwa gulu lomwe likuyesera kupotoza thupi lanu kumalo a nangula.
  • Pokhala ndi gulu lotsutsa pachifuwa, tsitsani thupi lanu pang'onopang'ono pamalo otsetsereka, ndikusunga msana wanu molunjika ndikuwonetsetsa kuti mawondo anu sadutsa zala zanu.
  • Gwirani malo a squat kwa masekondi angapo pamene mukupitiriza kukana kukoka kwa gululo.
  • Pang'onopang'ono bwererani kumalo anu oyambira, kusunga gululo likukankhira kunja kwa chifuwa chanu, kenaka bwerezani masewera olimbitsa thupi kuti mubwereze nambala yomwe mukufuna kubwereza musanatembenukire kumbali inayo.

Izinto zokwenza Band Squat yokhala ndi Horizontal Pallof Hold

  • Mayendedwe Oyendetsedwa: Gwirani pansi pang'onopang'ono kwinaku mukukweza manja anu ndikusunga kulimba kwa bandiyo. Pewani kuthamangira kusuntha chifukwa izi zingayambitse mawonekedwe osauka komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pamtundu wa rep iliyonse kuti mutengere gawo lanu lapakati ndi thupi lanu bwino.
  • Khazikitsani Kaimidwe: Cholakwika chimodzi chofala ndikulola msana wanu kuzungulira kapena mawondo anu kulowa mkati. Sungani chifuwa chanu, msana wanu molunjika, ndi mawondo anu mogwirizana ndi zala zanu panthawi yonse yoyendayenda. Izi zidzakuthandizani kuonetsetsa kuti mukugwira minofu yolondola komanso kuti musasokoneze mafupa anu mosayenera.
  • Gwirani Ntchito Yanu: Gawo la Pallof Hold la

Band Squat yokhala ndi Horizontal Pallof Hold Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band Squat yokhala ndi Horizontal Pallof Hold?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band Squat ndi Horizontal Pallof Hold, koma ndikofunikira kuti muyambe ndi kukana kuwala kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimaphatikiza squat, yomwe ndikuyenda kofunikira, ndi makina osindikizira a Pallof, omwe ndi ntchito yokhazikika yokhazikika. Zigawo ziwirizi zikhoza kusinthidwa kuti zigwirizane ndi luso la munthu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono, kuyang'ana mawonekedwe, ndikuwonjezera pang'onopang'ono pamene mphamvu ndi chidaliro zikukula. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti ali ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band Squat yokhala ndi Horizontal Pallof Hold?

  • Band Squat yokhala ndi Pallof Hold: M'malo mogwira gululo pachifuwa, kwezani pamwamba kuti mulimbikitse chidwi chanu ndikutsutsa kukhazikika kwa phewa lanu.
  • Band Squat yokhala ndi Horizontal Pallof Gwirani ndikusindikiza: Mutatha kuchita squat ndikugwira, onjezani kusuntha kwa atolankhani, kukankhira gululo kutali ndi chifuwa chanu kuti mulowetse chifuwa chanu ndi manja anu.
  • Band Squat yokhala ndi Rotational Pallof Hold: M'malo mogwira gululo molunjika, tembenuzani torso yanu kumbali imodzi ndiyeno ina, ndikuyika ma obliques ndi minofu ina yozungulira.
  • Band Squat yokhala ndi Horizontal Pallof Hold ndi Lateral Khwerero: Mukatha squat ndikugwira, yonjezerani sitepe yotsatira kumbali, kutsutsa malire anu ndikugwirizanitsa ntchafu zakunja ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Band Squat yokhala ndi Horizontal Pallof Hold?

  • Deadlifts: Deadlifts ndizochita masewera olimbitsa thupi owonjezera pamene akugwira ntchito pazitsulo zam'mbuyo zam'mbuyo monga hamstrings ndi m'munsi kumbuyo, kupereka maphunziro oyenerera amphamvu a thupi pamene akuphatikizidwa ndi Band Squat yomwe imayang'ana kwambiri minofu yapambuyo.
  • Standing Cable Wood Chop: Zochitazi zimakwaniritsa Band Squat yokhala ndi Horizontal Pallof Hold poyang'ana ma obliques ndi abdominis odutsa, kupititsa patsogolo kukhazikika kwapakati komanso mphamvu zozungulira zomwe ndizofunikira kwambiri mu Horizontal Pallof Hold.

Amaxabiso angamahlekwane kanye Band Squat yokhala ndi Horizontal Pallof Hold

  • Zochita za Band Squat
  • Kulimbitsa thupi kwa ntchafu ndi band
  • Band Squat yokhala ndi Pallof Hold
  • Resistance band masewera a ntchafu
  • Pallof Hold Squat Workout
  • Kulimbitsa ntchafu ndi gulu
  • Band Squat kwa minofu ya miyendo
  • Zochita zolimbitsa thupi za Pallof Hold
  • Kuchita masewera olimbitsa thupi ndi gulu lolimbana
  • Kuwongolera ntchafu ndi Band Squat.