Bodyweight Drop Jump Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Gastrocnemius, Hamstrings, Soleus

Ukuxhumana kwe Bodyweight Drop Jump Squat

Bodyweight Drop Jump Squat ndi masewera olimbitsa thupi omwe amathandizira kuti thupi likhale ndi mphamvu, mphamvu, komanso kupirira kwamtima. Ndi yabwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zophulika ndi liwiro. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungakuthandizeni kukulitsa luso lanu lothamanga, kulimbikitsa kutaya mafuta, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Drop Jump Squat

• Lumphani mmwamba momwe mungathere, pogwiritsa ntchito manja anu kuti musunthike, ndiyeno khalani pansi pang'onopang'ono pamapazi anu ndi mawondo anu akupindika pang'ono.
• Mukangotera, tsitsani thupi lanu pamalo ozama kwambiri popinda mawondo ndikukankhira m'chiuno ngati kukhala pampando.
• Imani pang'onopang'ono pamalo a squat, kenaka tambani zidendene zanu kuti mulumphe kubwerera komwe munayambira.
• Bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Bodyweight Drop Jump Squat

• Kutera Molamulidwa: Mukatera kuchokera pachidumpha, onetsetsani kuti mwatera mofewa komanso mowongolera. Tetezani mphamvuyo kudzera m'miyendo yanu ndikupewa kutera pa zala zanu kapena zidendene, zomwe zingayambitse kuvulala. M'malo mwake, yesetsani kutera pansi pamapazi anu.
• Squat Yathunthu: Kulakwitsa kofala sikulowa mu squat yonse. Onetsetsani kuti ntchafu zanu zikhale zofanana ndi pansi musanadumphe. Izi zimatsimikizira kuti mukugwira ntchito bwino glutes, hamstrings, ndi quads.
• Gwiritsani Ntchito Mikono Yanu: Gwiritsani ntchito manja anu kuti muthandizire kulumpha mwachangu. Kwezerani manja anu pansi pamene mukuswana ndikuwakweza mmwamba

Bodyweight Drop Jump Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Drop Jump Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Bodyweight Drop Jump Squat, koma ayenera kuyamba ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi mphamvu zawo zikukula. Zochita izi zimafuna kugwirizanitsa bwino, kulinganiza, ndi mphamvu, kotero oyamba ayenera kutenga nthawi kuti aphunzire mawonekedwe ndi njira yoyenera kuti asavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuwatsogolera pakuchita. Ndikofunikiranso kutenthetsa nthawi zonse musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Drop Jump Squat?

• Box Drop Jump Squat imaphatikizapo kudumpha kuchoka pabokosi kapena nsanja musanasinthe kukhala squat, zomwe zimathandiza kuwonjezera mphamvu ndi kuphulika.
• Depth Jump Squat ndi mtundu winanso womwe umatsika m'bokosi, kumtunda, ndikudumpha nthawi yomweyo molunjika momwe mungathere, kumalimbikitsa mphamvu zochitirapo kanthu.
• The Tuck Jump Squat ndi kusinthika kwapamwamba kwambiri komwe kumaphatikizapo kulumpha pamwamba momwe mungathere kuchokera kumalo a squat ndikugwedeza mawondo anu pachifuwa chanu mkati mwa mlengalenga.
• Plyometric Jump Squat ndi kusiyana komwe kumaphatikizapo kulumpha kwambiri mumlengalenga kuchokera kumalo otsetsereka, komwe kumawonjezera mphamvu ndi liwiro.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Drop Jump Squat?

• Kudumpha kwa Bokosi: Kudumpha kwa bokosi ndi ntchito ina ya plyometric yomwe imathandizira dontho jump squat pomwe imayang'ananso pakukweza mphamvu zophulika ndi mphamvu m'munsi mwa thupi. Kudumpha ndi kumakanika kwa kudumpha kwa bokosi kumafanana ndi drop jump squat, zomwe zimapangitsa kukhala masewera olimbitsa thupi abwino.
• Ng'ombe Imautsa: Ngakhale kuti cholinga cha ng'ombe chimakwera kwambiri, chimathandizana ndi dontho lodumphira squat polimbitsa minofu ya ng'ombe, yomwe ndi yofunika kwambiri podumpha ndi kutsetsereka kwa squat. Ana a ng'ombe amphamvu angathandize kukulitsa kutalika kwa kudumpha ndi kukhazikika pakutera.