Bench Full Squat

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Bench Full Squat

Bench Full Squat ndi ntchito yolimbitsa thupi yocheperako yomwe imayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso kumachita pachimake ndikuwongolera bwino. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi magawo olimba komanso zolinga zosiyanasiyana. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zochepetsera thupi, kupititsa patsogolo kuyenda, ndi kulimbikitsa kusinthasintha kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bench Full Squat

• Imirirani molunjika kuti mukweze chotchingacho ndikutenga sitepe kapena ziwiri kumbuyo, ndikuyika mapazi anu motalikirana ndi mapewa motalikirana, zala zolozera kunja.
• Pang'onopang'ono tsitsani thupi lanu, kugwada m'chiuno ndi mawondo, mpaka ntchafu zanu zifanane ndi pansi, kusunga msana wanu molunjika ndi chifuwa.
• Imani kwa kamphindi mu malo a squat, kenaka kanikizani zidendene zanu kuti mubwerere pamalo oyimilira, ndikupangitsa kuti barbell ikhale yokhazikika ponseponse.
• Bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna kubwereza, ndipo mukamaliza, bweretsani mosamala barbell ku rack.

Izinto zokwenza Bench Full Squat

• Kuzama: Yesetsani kutsitsa thupi lanu mpaka ntchafu zanu zifanane ndi pansi. Ngati simungathe kutsika mpaka pamenepo, yesetsani kutsika momwe mungathere pamene mapazi anu akupendekera pansi. Pewani kulakwitsa kopanda kutsika mokwanira chifukwa sikungakhudze minofu yanu mokwanira.
• Kutentha: Nthawi zonse yambani masewera olimbitsa thupi ndi gawo lotentha kuti mukonzekere minofu yanu yolimbitsa thupi kwambiri. Zimachepetsa chiopsezo cha kuvulala ndikuwongolera magwiridwe antchito anu onse. Kulakwitsa kofala ndikudumphadumpha

Bench Full Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bench Full Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bench Full Squat. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena zolimbitsa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa bwino kuyang'anira kuti awonetsetse kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bench Full Squat?

• Goblet Squat: Mu kusiyana kumeneku, mumagwiritsa ntchito kettlebell kapena dumbbell pafupi ndi chifuwa chanu, zomwe zingathandize kusintha mawonekedwe anu ndi bwino.
• Squat Pamwamba: Kusiyanasiyana kwa squat kumafuna kuti mugwire nsonga ya barbell, yomwe ingakuthandizeni kusintha bwino ndikugwira mapewa anu ndi kumbuyo.
• Bokosi Squat: Mwakusiyana uku, mumagwada pansi mpaka matako anu akhudza bokosi kapena benchi kumbuyo kwanu, zomwe zingakuthandizeni kuonetsetsa kuti mukugwada mozama.
• Chibulgaria Split Squat: Ichi ndi squat ya mwendo umodzi pomwe phazi limodzi limakwezedwa pa benchi kapena bokosi kumbuyo kwanu, zomwe zingathandize kuti mugwire bwino ntchito yanu komanso kulumikizana kwanu komanso kulunjika ma quads anu ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Bench Full Squat?

• Mapapu amatha kuthandizira bwino Bench Full Squats poyang'ana ma quadriceps, hamstrings, ndi glutes, zomwe zimathandizira kutsika kwamphamvu kwa thupi komanso kukhazikika.
• Zochita zolimbitsa thupi za Leg Press zimaphatikizanso Bench Full Squats popeza imayang'ana magulu ofanana a minofu monga quads, hamstrings, ndi glutes, ndipo amalola kukweza kolemetsa mwadongosolo, kupititsa patsogolo mphamvu ndi kupirira.