Barbell sumo squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Soleus

Ukuxhumana kwe Barbell sumo squat

Barbell Sumo Squat ndi masewera olimbitsa thupi omwe amalimbitsa thupi lapansi, makamaka ntchafu zamkati, glutes, quadriceps, hamstrings, ndi ana a ng'ombe. Ndi yabwino kwa othamanga, omanga thupi, ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zapansi, kukhazikika, ndi kusinthasintha. Kulimbitsa thupi kumeneku n’kofunika chifukwa sikumangowonjezera mphamvu ndi mphamvu za minofu komanso kumathandiza kuti kaimidwe kachitidwe kazikhala bwino komanso kuyaka zopatsa mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell sumo squat

• Imani kutsogolo kwa belu ndi mapazi anu otalikirana kuposa m'lifupi m'lifupi la mapewa, zala zolozera kunja, ndipo chifuwa chanu chikwezedwe - uku ndi "sumo".
• Pindani m'chiuno ndi m'mawondo kuti mutsitse thupi lanu ndikugwira chitsulocho ndikugwira mwamphamvu, manja kunja kwa miyendo yanu.
• Kwezani barbell pachoyikapo powongola miyendo yanu, ndikusunga msana wanu mowongoka komanso chifuwa chanu chikwezedwe, kenako bwererani kuti muchotse choyikapo.
• Tsitsani thupi lanu mwa kugwada m'chiuno ndi mawondo, kusunga msana wanu mowongoka ndikukweza chifuwa, mpaka ntchafu zanu zifanane ndi pansi, kenaka mubwerere kumalo oyambira - izi zimamaliza kubwereza kamodzi.

Izinto zokwenza Barbell sumo squat

• **Malo Olondola a Barbell:** Belulo liyenera kukwezedwa mmwamba kumbuyo kwanu, pansi pa khosi. Izi nthawi zambiri zimatchedwa squat yapamwamba. The barbell sayenera kukhala pakhosi panu, chifukwa izi zingayambitse kupsinjika kosafunikira ndi kuvulala.
• **Khalani ndi Msana Wosalowerera Ndale:** Cholakwika chimodzi chodziwika bwino ndikuzungulira kumbuyo panthawi ya squat. Izi zingapangitse munthu kuvulala kwambiri. M'malo mwake, sungani msana wanu kusalowerera ndale panthawi yonseyi. Phatikizani maziko anu kuti muthandizire kusunga izi.
• **Kuzama Koyenera:** Yesetsani kugwada mpaka m'chiuno mwanu muli pansi pa mawondo anu. Izi nthawi zambiri zimatchulidwa

Barbell sumo squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell sumo squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Sumo Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa bwino ntchitoyo kuti awonetsetse kaimidwe ndi kachitidwe koyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha ndi kuziziritsa pambuyo pake. Ngati pali kusapeza bwino kapena kupweteka panthawi yolimbitsa thupi, ndi bwino kusiya nthawi yomweyo ndikupempha upangiri wa akatswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell sumo squat?

• Sumo Squat yokhala ndi Ma Dumbbells: M'malo mwa barbell, mutha kunyamula ma dumbbell m'mbali mwanu, omwe amatha kukhala omasuka kwa anthu ena ndikuloleza kusuntha kwakukulu.
• Sumo Squat yokhala ndi Magulu Otsutsa: Kusinthaku kumaphatikizapo kuyika gulu lotsutsa kuzungulira miyendo yanu kuti muwonjezere kupsinjika ndizovuta pamayendedwe a squat.
• Sumo Squat yokhala ndi Pulse: Izi zimaphatikizapo kuchita sumo squat nthawi zonse, koma pansi pa kayendetsedwe kake, mumawonjezera kachidutswa kakang'ono kamene musanayambe kuimirira, zomwe zingathandize kuonjezera mphamvu ndikuwotcha mu minofu yanu.
• Sumo Squat Jump: Uku ndikusintha kopitilira muyeso komwe mumawonjezera kulumpha kumapeto kwa squat movement,

Izinto zokufunda ezishisa ezivumelekile Barbell sumo squat?

• Mapapo ndi ntchito ina yabwino yolumikizirana ndi Barbell sumo squats pomwe imayang'ana magulu omwewo a minofu (quadriceps, hamstrings, glutes), koma mwanjira imodzi, yomwe ingathandize kukonza kusalinganika kulikonse kwa minofu ndikuwonjezera mphamvu zam'munsi zonse.
• Kuwombera kwa m'chiuno kungakhale kowonjezera kopindulitsa, monga momwe amachitira makamaka glutes ndi hamstrings, kupereka maphunziro okhudzidwa kwambiri pa minofuyi ndikuthandizira kupititsa patsogolo mphamvu ndi kukhazikika kofunikira pa sumo squat.