Bodyweight Elevant Heel Squat
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Ukuxhumana kwe Bodyweight Elevant Heel Squat
The Bodyweight Elevated Heel Squat ndi masewera olimbitsa thupi omwe amalimbana ndi quadriceps, glutes, ndi hamstrings, kupititsa patsogolo mphamvu zochepetsera thupi ndi kukhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi zomwe ali nazo. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo osati chifukwa cha zomanga minofu komanso chifukwa cha kuthekera kwake kuwongolera bwino, kuyenda, komanso kulimbitsa thupi kwathunthu.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Elevant Heel Squat
- Kwezani manja anu patsogolo panu kuti muchepetse, sungani msana wanu mowongoka, ndikuyamba kutsitsa thupi lanu pogwada pa mawondo ngati kuti mwakhalanso pampando.
- Pitirizani kutsitsa thupi lanu mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
- Imani pang'onopang'ono pansi pa squat, kusunga bwino ndikusunga pakati panu.
- Kanikizani zidendene zanu kuti mubwerere pomwe mukuyambira, kuwonetsetsa kuti mayendedwe anu akuwongolera komanso osasunthika. Bwerezani zolimbitsa thupi kuti muwerenge kuchuluka komwe mukufuna kubwereza.
Izinto zokwenza Bodyweight Elevant Heel Squat
- **Sungani Kaimidwe Koyenera **: Pamene mukutsitsa thupi lanu mu squat, sungani chifuwa chanu mmwamba, mmbuyo molunjika, ndi kuyang'ana patsogolo. Izi zimathandiza kusunga bwino komanso zimachepetsa chiopsezo cha kukankha msana wanu. Kulakwitsa kofala ndiko kusakasaka kapena kuyang'ana pansi, zomwe zingakuwonongereni bwino ndikupangitsa kuvulala.
- **Kuyenda Koyendetsedwa**: Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Tsitsani thupi lanu momwe mungathere popanda kukhumudwa, mpaka ntchafu zanu zikufanana ndi pansi. Pewani kutsika mofulumira mu squat, chifukwa izi zingayambitse mawondo.
- **Gwiritsani Ntchito Pamtima Wanu**: Khalani otanganidwa nthawi yonse yolimbitsa thupi. Izi ayi
Bodyweight Elevant Heel Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Bodyweight Elevant Heel Squat?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Elevated Heel Squat. Ndi masewera osavuta omwe amayang'ana kwambiri ma quads, komanso amagwiranso ntchito ku glutes ndi hamstrings. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono, kuyang'ana pa kukhala ndi mawonekedwe abwino, ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula. Komabe, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena othandizira thupi kuti atsimikizire kuti masewerawa akuchitika moyenera komanso mosatekeseka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Elevant Heel Squat?
- Jump Squat: Kusintha kumeneku kumawonjezera chinthu chophulika pamasewera olimbitsa thupi, pomwe mumadumpha kuchokera pamalo otsetsereka, ndikugwira ntchito pa mphamvu zanu ndi luso lanu.
- Chibulgaria Split Squat: Pakusiyana uku, mwendo wanu umodzi umakwezedwa pa benchi kapena polowera kumbuyo kwanu, ndikuwonjezera mphamvu ndikuyang'ana mwendo wakutsogolo.
- Squat Pulse: Kusiyanasiyana kumeneku kumaphatikizapo kukhalabe mu squat ndikuchita mayendedwe ang'onoang'ono mmwamba ndi pansi, zomwe zingathandize kuwonjezera kupirira kwa minofu.
- Pistol Squat: Izi ndizosiyana kwambiri zomwe mumawombera pogwiritsa ntchito mwendo umodzi wokha, pamene winawo amatambasula patsogolo panu, kuyesa mphamvu zanu ndi mphamvu zanu.
Izinto zokufunda ezishisa ezivumelekile Bodyweight Elevant Heel Squat?
- Mapapo: Mapapo amathandizira Chidendene Chokwera chifukwa amaganiziranso minofu ya m'munsi mwa thupi, makamaka quadriceps ndi glutes, komanso kuwongolera bwino ndi kugwirizana, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi ndi zidendene zokwezeka bwino.
- Kukula kwa Ng'ombe: Izi makamaka zimayang'ana ndi kulimbikitsa minofu ya mwana wa ng'ombe, yomwe imagwira ntchito kwambiri panthawi ya Elevated Heel Squat, kuthandiza kupititsa patsogolo kukhazikika ndi mphamvu mumayendedwe anu akugwedezeka.
Amaxabiso angamahlekwane kanye Bodyweight Elevant Heel Squat
- Bodyweight Squat yokhala ndi Heel Lift
- Kuchita Zolimbitsa Thupi za Chidendene
- Zolimbitsa Thupi za Toning Bodyweight
- Zolimbitsa Thupi Zolimbitsa Thupi
- Ma Squats Okweza Chidendene
- Palibe Zida Zolimbitsa Thupi
- Kulimbitsa Thupi Pantchafu
- Chidendene Chokwera Bodyweight Squat
- Ma Squats Olunjika Pantchafu
- Kuchita Zolimbitsa Thupi Kwa Minofu Yantchafu